Personal Trainer Blog
Fitness | Wellness | Diet Self-Improvement
Health and Fitness at your finger tips
Learn fitness, healthy whole food diets, wellness, and other personal training tips/recipes from Denver's weight loss personal trainer.
Fitness Focus: Identifying Your Current Routine Before Establishing a New One
It's a new year, and there's no better time for a fresh start. If you want real, sustainable change in 2023, I challenge you and my personal training clients in Denver to complete the activities below over the next week. Let's establish a new sustainable routine for peak fitness, optimal health, and longevity by peaking into your life with a magnifying glass. Your newfound awareness of your current trends and patterns will become the catalyst to finding the space and value for your newly desired habits. I have seen how the drive and ambition of my personal training clients lead to many personal and professional successes in their lives. It's time to steer some of that energy into a non-negotiable routine that will be the foundation for future generations. Consider these efforts as a new "Step One." More activities to come.
Time to commit to new routines with your Denver personal trainer! / Photo: Tembela Bohle
Focus 1: Research our Circadian Rhythm and Biological Clock
Activity: Our need for consistency is more innate than we realize. Time to lean into it. Read this literature review on circadian rhythms and biological clocks: Circadian Rhythms and Obesity in Mammals by Oron Froy. It's an appropriate beginning to any discussion on establishing consistent routines (especially for justifying the efforts). Understanding secondary systems is also essential to your success in this area.
Please note that the recommendations for fasting were tested and best suited for obesity and other extreme conditions and don't necessarily appeal to normal folk.
Focus 2: Identify Your Current Routines / Day-to-Day Approach
Activity: Write down every specific action/activity for three consecutive weekdays, including the times you started each. From the moment you woke up until you fell asleep (and if you woke up overnight)!
Example:
7:05 Turn off the alarm
7:08 Go to the bathroom (we're human, after all)
7:10 Shave
7:12 Wash my hands and put in contacts
7:13 Apply face moisturizer with SPF
7:15 Put on deodorant and dress (clothes are left outside of the bedroom the night before)
7:18 Brush my teeth
7:22 Begin making coffee
Etc., etc., etc.,
Why You Need to Do This: The details will help you adapt your life with new routines that serve your needs and wants. I can't help you write and install new software if I don't know your current operating system. Sometimes, we must write new code or defragment and make a little space. Real change starts with this focus, though. Otherwise, your machine will crash at some point.
Focus 3: Establishing New Routines
Activity 1:
How you start your day steers the sequence of its many events. With this being said, go to bed and wake up within 30-60 minutes of the same time daily (including weekends). There will be exceptions, especially on the weekends. We shall accept this as long as the exceptions are truly outliers, not a habit of fluctuations. I recommend setting the alarm in the evening to prompt your bedtime routine 30 minutes before hitting the bed. Also, eliminate all snoozing in the morning by placing your phone across the bedroom and getting dressed as soon as you step out of bed.
Troubleshooting: Your new life will require prompts via your phone or reminders in your environment. Making a new habit stick requires effort or latching it to an existing habit. Utilize technology, however, is needed to keep you accountable here. Still staying up late? Cut yourself off the computer earlier and reschedule the project for the next day. Discuss a consistent routine that might work for you and your spouse (together may be easier than separately). Can't separate from a late-night creative flow? Lean into it by writing down the ideas, but allow them to simmer in the unconscious while you sleep. Nothing requires you to figure it all out, despite what you think. Want to hit snooze to gain more sleep? Stick to your regular time and trust that your biological clock will serve you during your next sleep cycle. There are exceptions here, but establishing a routine is most important now.
Activity 2:
Complete a wake-up and go-to-bed routine in the same EXACT sequence daily (including the weekends, whether you are working or not).
Troubleshooting: Trouble following a routine in order? Please write it down specifically and adapt as needed. Let's make these two periods of your day mindless.
NEXT STEPS
Discuss the research and your activity log.
Troubleshoot your new routines.
Establish a "business plan" for your health and begin integrating/testing a specific fitness plan.
Begin "Finding Awareness" diet activities and introduce new dietary habits to support your goals.
Aim for at least 3 days of strength and muscular endurance efforts with or without a trainer.
Aim for at least a 50% ratio of plants for each meal.
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!
Fitness Resource: Indoor Rowing Equipment / How to Indoor Row
It's been a few years since I've reviewed rowing equipment for my personal training clients, and I'm left with a similar conclusion after this round: Commercial-grade equipment is the best option. No matter your option, the durability and stability of commercial-grade rowers and treadmills will always provide a safer, more efficient workout. While Peloton has made incredible strides in the at-home market for spinning bikes, I can't say the same about their other products (including rower) or other brands yet. Regarding specific commercial-grade brands, most of my experience has been on the Concept 2 and WaterRower machines. The Hydrow machine is labeled as commercial-grade and reviewed highly, but I can't speak to its design. I've included helpful links below to guide your technique on the rower at the gym and purchase of a new rower.
CONCEPT 2
WaterRower
Other Machines (with reviews from Cnet)
Pushing to new limits with a Denver personal trainer! / Photo: Rolling Stone
How to INDOOR Row Properly
Are you on board to buy one of the best forms of cardio used by my personal training clients in Denver? Check out the following instructional video for indoor rowing presented by US Olympians. It will help you minimize injuries, including lower back and hip discomfort.
INDOOR ROWING INSTRUCTIONAL VIDEO
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: Lower/Core Strength and Endurance (30-40 Minutes)
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, et.) and perform 12 reps for every exercise. Also, perform 12 reps on each leg if you’re performing a single-leg exercise. Please substitute as needed and take off your shoes for the squats. Don’t forget to answer the questions in the “Assessment Section” after your workout.
EXERCISE CIRCUIT 1
Single leg hold with hinged hips in front of the wall (30 seconds at a deep hinge)
Plank on a stability ball (your elbows on the ball for 30-45 seconds, keep hips up)
Walking lunge with dumbbells at your side
Walking inchworm
Single-leg squat with single-arm dumbbell drop
30-second lateral shuffle, 60-second run, 60-second stair or Stairmaster climbPlank with your feet elevated on a bench with alternating arm reach in front (on your elbows for 30-45 seconds, keep hips up)
Walking lunge with a dumbbell hammer curl
Mountain climbers with a twist (grab onto a bench and alternate the lift of your knees across the body, 20 seconds)
Squats with dumbbells at your side (hinge back towards a seat)
Single dumbbell row on the bench
30-second lateral shuffle, 60-second run, 60-second stair or Stairmaster climb
Pushing to new limits with a Denver personal trainer! / Photo: Jonathan Borba
EXERCISE CIRCUIT 2
Alternating stepdown off a step with dumbbells
Dumbbell palms-up curl against the wall (same time, shoulders and butt against the wall)
Inchworm on a stability ball (elbows on the bench and feet on the ball, pike the hips up as you draw the ball towards your chest)
Squat with a lateral step and dumbbell hammer curl (step to the left, back to the front, step to the right, etc.)
Single dumbbell row on the incline bench
30-second lateral shuffle, 60-second run, 60-second stair or Stairmaster climbSquats with dumbbells at your side (hinge back towards a seat)
Plank with alternating chest smack (on your elbows for 30-45 seconds, keep hips up)
Non-alternating stepdown off a step with dumbbells at your side (12 reps per leg)
Cable chop and step
Dumbbell deadlifts
30-second lateral shuffle, 60-second run, 60-second stair or Stairmaster climb
ADDITIONAL EXERCISES (IF TIME PERMITS)
2-dumbbell stationary squats (8 reps)
2-dumbbell or barbell deadlifts (12 reps), adapt weight depending on fatigue or strength
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 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 a different ratio of 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 expert on nutrition and natural healing and an 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!
Plant-Based Protein Resources
You might be surprised by the number of grams of protein you receive from plants. My personal training clients in Denver can attest to their value! / Photo: Mike
DIETARY CONSIDERATIONS
Typically, my articles are a bit longer, but this one is a short and sweet list for my personal training clients, from meat eaters to plant indulgers. No matter where you fall on the spectrum, we should always include a level of plant-based protein. These sources are packed with vitamins, micronutrients, and fiber, often missing in their animal counterparts. Check out the resource list below and begin chipping away at your old diet to create a nutrient-dense eating approach that reduces inflammation and promotes longevity.
Resources
19 High-Protein Plant-Based Foods and How to Eat More of Them
22 High-Protein Vegetables to Add to Your Diet, According to Dietitians-
PROFESSIONAL Referral
If you're looking for a specific dietary approach to meet your unique needs, I highly recommend Joan Vye. For those who have trained with me over the last two decades, you'll know that I've never recommended any nutritionist....until now. Please read her bio below for more information.
Professional Bio:
Joan Vye is a functional nutritionist at Nourished Roots in Denver, Colorado. She graduated from Bauman College with a certificate in functional nutrition and received high honors from Metropolitan State University with a degree in human nutrition and dietetics. Today, Joan works one-on-one with clients to help them improve their health, habits, and relationship with food. Joan specializes in digestion, mental health, behavior change, and weight loss/weight management.
Website: www.nourishedrootsrd.com
Denver Email: joan@nourishedrootsrd.com
Denver Phone: 303-209-9885
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
Anti-Inflammatory Meal Plans
A real change within your personal training sessions in Denver starts with an outside focus on your diet. / Photo: Ella Ollson
DIETARY CONSIDERATIONS
As a personal trainer, I'm often asked about the perfect diet for body fat loss or cutting inflammation. I wish I could say brisket and red wine. I would love to say bacon-wrapped brisket with well-done French fries drowned in green chili sauce and smothered with pepperjack cheese while washing it down with a nearby Napa Valley Cabernet Sauvignon. But, unfortunately, the universe has punished us and won't allow our last prison meal to serve as our daily feeding for optimal health. We shall survive this like the other limitations placed on us in life (like the fact that I need to practically wear a snowsuit to avoid skin cancer while hiking-not very Colorado fashionable).
Honestly, there isn't a perfect diet for any goal, and it's frustrating as we attempt to find the ideal combination of food for a given point. As my nutritionist friends would attest, the perfect diet for you now depends on measurable and immeasurable factors requiring awareness, testing, patience, research, patience, testing, patience, and awareness again. Of course, that method is only used to determine what you PHYSICALLY need. Suppose you consider your lifestyle, wired likes, and dislikes, trained adverse reactions to food, cultural and social influences on food choices, and whether or not your Lithuanian grandmother forced you to finish your plate of food. In that case, any list of meal plans will leave you debilitated and unsure of what to follow as the internal conflict ensues.
And even if we developed the perfect ONE meal plan based on the factors above, it still doesn't mean you'll adhere to it. For example, you may run two businesses while juggling a fluctuating daily schedule for your child and traveling to the mountains to ski every weekend. Also, don't forget to try to date everyone (or your spouse) and brush your teeth. Oi, ve!
I still have hope, though! I'm just trying to steer how you will consider your future meals with inflammation in mind. I'm the type to set the principles first and organize the plan second. Luckily, we know with great certainty the common foods that cause inflammatory and body fat-gaining responses. Not surprisingly, they are the same for most humans and often the tastiest. Here is a list of the top 5:
Alcohol
Meat (including eggs)
Dairy
Processed foods (including rice, breads, oils, products chemically and molecularly modified, pasteurized foods, and most things that aren't pulled from the ground)
Simple carbs (including desserts, bread, rice, and an endless number of delicious products)
I know what you're saying: "Michael, you grew up on Mars. I will not remove these items from my diet, including the Swedish-inspired, mall favorite Cinnabon." Fine. At least recognize that Cinnabon has never given credit to the Swedish. We should craft a meal plan based on our needs AND our wants. Include some of the options above, but be sure it's the best of what's offered. Do you want to include meat? Eat wild salmon instead of farm-raised Atlantic Salmon or grass-fed beef instead of standard beef options. Just recognize there is a boundary line for any food. If you don't see the desired results, it may be time to reconsider the combination of your choices.
ADDITIONAL Inflammatory Foods
It's early in the research to determine the inflammatory properties of moderate amounts of nightshades. We can argue that their benefits outweigh the risks in small quantities, but we can still look at the research that says otherwise as signals. I wouldn't eliminate them from your diet, but, like anything else, understand your body's sensitivity to them. Instead, hit the top-ranking inflammatory foods and behaviors first. Then, instead of eliminating nightshades, start by minimizing alcohol consumption, cigarette smoking, and the consumption of processed bread and packaged products. You may see a more significant difference by doing so.
In terms of reactions to other foods...Some special populations lack the enzymes to process dairy more efficiently. In contrast, others have specific allergies or intolerances to kale, nuts, gluten, and many foods considered nutrient-dense, non-inflammatory options. Choosing your meals is inherently a complicated task! Luckily, most humans have some wiggle room to test and experiment with (although allergies must be taken seriously). Your awareness is critical in this endeavor, and take the time to study your body's relationship with food. Be careful of the conclusions and correlations you make, though.
meal plan Resources
I've included a list of resources below. Each site offers the idea of a perfect anti-inflammatory meal plan. All are worthy of consideration or combination. Your sustainable success will ultimately lie in your ability to create a new normal among many resources. Your participation in this exploratory process is essential to your long-term adherence. Otherwise, you most likely will get sick of a plan provided to you, a milestone or professional/personal obstruction will force you to pivot, or new health conditions/goals will force a new focus.
Your best first step here is to examine your needs, food sensitivity, influences on your meal decisions, obstructions to your consistency, and desires. Once you detail a list based on these areas, examine multiple meal plans and curate a weekly schedule of meals based on their suggestions. Finally, choose the meals that excite you and serve your needs simultaneously.
As a reminder again...While you might include foods on the inflammatory list above, do your best to choose the best whole-food versions (e.g., grass-fed beef and minimally processed foods) and limit over-consumption.
Referral FOR A NUTRITIONIST IN DENVER
If you're looking for a specific dietary approach to meet your unique needs, I highly recommend Joan Vye. For those who have trained with me over the last two decades, you'll know that I've never recommended any nutritionist....until now. Please read her bio below for more information.
Professional Bio:
Joan Vye is a functional nutritionist at Nourished Roots in Denver, Colorado. She graduated from Bauman College with a certificate in functional nutrition and received high honors from Metropolitan State University with a degree in human nutrition and dietetics. Today, Joan works one-on-one with clients to help them improve their health, habits, and relationship with food. Joan specializes in digestion, mental health, behavior change, and weight loss/weight management.
Website: www.nourishedrootsrd.com
Denver Email: joan@nourishedrootsrd.com
Denver Phone: 303-209-9885
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
Colorado Hikes near Denver: Manitou Incline
When my personal training clients in Denver ask about the most interesting and perhaps the most challenging hike in the front range, the Manitou Incline outside of Colorado Springs comes to mind. The 2149-foot stair climb in 1.2 miles is an actual muscular and cardio endurance test. These pictures don’t give justice to the effort! Hiking the Barr Trail down is another treat on this epic experience.
If you love the Stairmaster in the personal training studio in Denver, you’ll love this stairway to the Manitou heavens.
Time of Year: Saturday, January 7th, 2023.
Weather: 31 degrees and sunny at 10:32 am, wind: 7 mph (nonfactor); 5-8 degrees cooler at the top.
Cover: 70% exposed.
Time: 10:32 am - 1:54 pm.
Distance: 4.6 miles total, 2149 foot gain (extra mileage depending on where you park).
Bathroom at Trailhead: Yes, in the coffee shop.
Route: Trailhead to up the incline and looped down on the Barr Trail.
Traffic: Heavy.
Parking: Only two spots left arriving/leaving in the 25-car lot. Some confusion over what's trail or railway parking. The Barr Trailhead has parking further down as well.
Equipment: Hiking boots and microspikes (highly recommended). Maybe hiking poles next time?
Terrain: Short, steep stairs with packed snow in several shaded areas. A few sections require a bigger step but are manageable. From the top, Barr Trail is a snowy dirt/rock 2.8-mile path back to the trailhead.
Experience: Although I typically prefer fewer people on a trail, it was nice to share the same challenge with others. Had the feel of a 5k race....everyone with the same goal of hitting the finish line. Considering the 2000-foot elevation in just 1.2 miles, the scenic Incline requires a great cardio baseline after reaching a higher elevation. The top is at 8500 feet, and you will feel the climb up if you've been dancing at sea level the day before. The Barr Trail is incredibly beautiful and offers rewarding views of our descent. This is a workout.
Cost: Make free reservations and pay a $10 cash-only parking fee.
Difficulty: Incline (hard level 2, not technical), Barr Trail down (easy level 5, 2000-foot descent over 2.8 miles with snow).
Denver Personal Trainer Notes: The views are endless on this quick incline to the elevation 8500. No doubt, a cardio session with scenic rewards. The trek down is spread over 3 miles, but it is still a deceleration practice.
My personal training clients in Denver with a strong endurance baseline will enjoy the challenge (and grade) of this hike.
I can’t say the Helix Lateral Trainer offers this same view at the Denver personal training studio in LoHi!
The panoramic reward at the top of the Manitou Incline outside of Colorado Springs.
Most personal training clients mention the Manitou Incline. You shouldn’t ignore the beauty of the Barr Trail on the way down, though!
A glimpse of the surrounding mountains from the Barr Trail (about 90 minutes from Denver).
The Barr Trail isn’t as steep as the Manitou Incline but my personal training clients should be mindful of their knees.
The beauty of the Barr Trail.
A memorable view after an epic climb on the Manitou Incline. Truly meant for the strongest personal training clients.
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
Targeting the QL for Injury Prevention (Lower Back Discomfort)
A tight quadratus lumborum could be the cause of your lower back pain. Don’t let this type of discomfort take you away from your personal training sessions in Denver……but don’t ignore it either. / Photo: Massage Fremantle
CONSIDERATIONS
It is estimated that 60-70% of people experience lower back pain at some stage in their lifetime. One of the most common causes of lower back pain is pain coming from the “QL” muscle. “QL” stands for quadratus lumborum, muscles on both sides of your spine between your ribcage and pelvis. These muscles help with the movement of your lower back but also help to support your spine. QL pain can be described as a dull, aching pain that can sometimes become sharp from specific movements. Sometimes considered “the joker” of lower back pain, it is often overlooked as the primary cause, with other lower back structures taking the blame.
Above, you can see the QL muscle positioned on either side of your spine:
Why Does My QL Cause Me Pain?
That is an excellent question, and there are multiple reasons why it could be causing pain.
It is prevalent for the QL muscle to become tight and overactive because it compensates for other weak muscles around the area.
It can also become tight due to repetitive movement – such as twisting, bending, or lifting improperly – all of which stress the muscle. As the muscle becomes tighter, it can develop trigger points in the area. Trigger points are tight bands of muscle that can lead to pain.
Activities that aggravate the muscle, such as prolonged sitting, can cause the muscle to become overactive and tight, leading to trigger points in the muscle. This is often why many people who work at a desk feel lower back pain regularly.
Unequal leg length and trauma can also lead to increased QL tightness and the development of pain.
Source: The Physio Company
INJURY Resources
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
Fitness Product Review: The Helix Lateral Trainer
Recently, I've received great questions about our Helix Lateral Trainer. Without a doubt, it can elevate any workout for trail runners, hikers, skiers, and snowboarders. Dig into this article to learn why!
The Helix Fitness Trainer…… Denver personal trainer recommended! / Photo: Helix
The Lateral Trainer is a unique cardio piece of equipment that allows you to move in the frontal and sagittal planes...a dynamic effort important for developing hip mobility and stability. No doubt beneficial for hiking, skiing, daily living, and more! You can operate the machine by moving externally (the right foot rotates clockwise while the left foot rotates counterclockwise) or internally (the left foot rotates clockwise while the right foot rotates counterclockwise). Please note that if your feet rotate internally, you activate your adductor muscles equally on your right and left legs. If your feet rotate externally, you activate your abductor muscles equally on your right and left legs. Translation: Both legs are being activated equally! Let's break down each motion!
External Rotation
-Specific movement: The right foot rotates clockwise while the left foot rotates counterclockwise.
-Activated muscles: Hip abductors (Think: outside of the legs, including the muscles gluteus medius, gluteus minimus, and tensor fasciae latae. The secondary hip abductors include the piriformis, sartorius, and superior fibers of the gluteus maximus).
-Similar exercises: Side-lying leg raises, side-walking steps with a band, lunging while stepping forward and out
-This rotation mirrors the day-to-day movements, such as stepping forward at an angle and side-stepping out of the bathtub. You also perform a similar movement and abductor activation while hiking up a mountain, playing soccer, and skiing (especially cross-country skiing).
Internal Rotation
-Specific movement: the left foot rotates clockwise while the right foot rotates counterclockwise
-Activated muscles: Hip adductors (Think: inside of the legs, including the muscles adductor longus, adductor brevis, adductor magnus, and gracillis. The hip adductor compartments move the thigh/lower extremity closer to the body's central axis.)
-Similar exercises: Wide stance squat, standing band adduction, dumbbell side lunges, backward lunge with dumbbells
-This rotation activates the adductor muscles, pulls the thighs together, rotates the upper leg inwards, and stabilizes the hip.
Do I need to activate the abductors and adductors equally?
While we need to activate the abductors and adductors within a well-balanced exercise routine, the amount of demand required on each isn't equal. With all things being normal and without compensation and injury, the bigger muscles of the abductor group (e.g., the glutes) require a higher attention level than the smaller counterparts in the adductor group. Nevertheless, the adductors need love, which may also beg an internal rotation focus on the Helix. A one-to-one ratio isn't necessary, though (e.g., one minute moving externally and one minute moving internally each session)...especially if you internally rotate your foot as compensation or meet the adductor needs by performing other exercises. What does this mean? You don't necessarily need to spend the same time moving internally and externally on the Helix. Other program intentions might beg you to do more of one rotation over the other.
Am I ever just working one leg rotating internally or externally?
In theory, no. The only exception is when you purposely shift your weight to one leg and primarily utilize that leg's force to cause the rotation on the other side. Generally speaking, though, if you only feel one leg, you most likely favor that side because of injury, habit, or pure dominant side love.
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
Injury Prevention: Lower Back Tightness/Discomfort
Tis' the season to push your body to new levels! Unfortunately, your excitement might push you beyond your range of motion and cause pain or discomfort (especially in your lower back). Here is a list of exercises and stretches that might relieve you.
You don’t have to deal with lower back pain daily. / Photo: Karolina Grabowska
Warnings
Limit the range of your day-to-day rotations with and without load as your lower back condition improves.
Limit sleeping on your stomach (too much work for those erector spinae muscles).
Take a break from sports such as bowling, ice skating, golf, and tennis.
Exercises/Stretches
Alligators: Take a deep breath on the extension.
Restorative Yoga: Don't push hard through the range of motion. Gently move through the movements and focus on the breath.
Kneeling Thoracic Extension: Keep the hips stable, and don't push beyond your range of motion.
Hip Stretches/Exercises: These might alleviate any pull or demand on your lower back.....but may also irritate that area if you push through a range of motion that isn't there. Be mindful of the tilt of your hips and the energy required of your lower back.
Posture Reminder
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
Colorado Hikes near Denver: Mount Morrison South Ridge Trail
About 13 months to the day of this hike in December, a steel plate fell onto my left leg while at the Ogden Theater in Denver. After months of physical therapy on a partially torn calf and an injured posterior tibialis, this was the first trail I didn’t experience any pain or discomfort. Truly, Mount Morrison South Ridge Trail proved challenging and rewarding as I trekked the steep grade behind the Red Rocks Amphitheater. I will be reminded of the milestone while it serves as the backdrop to the shows we plan to see in the venue this year. Of course, pictures never give it justice.
What happens when the personal training studio in Denver is closed? Climb the nearest mountain. The Mount Morrison South Ridge Trail definitely pumps the blood.
Time of Year: Mid-December
Weather: 48 degrees and sunny at 9:58 am, wind: 5 mph (nonfactor); 60 degrees and sunny at 12:51 pm, wind: 5 mph (nonfactor).
Cover: 99.9% exposed. Thank you, two trees.
Time: 9:58 am - 12:51 pm.
Distance: 4.1 miles total, 2018 foot gain.
Bathroom at Trailhead: Yes.
Route: Trailhead out and back.
Traffic: Light to moderate (busier on the way out).
Parking: Only 2 spots left arriving and leaving in the 25 car lot.
Equipment: Hiking boots (highly recommended). Maybe hiking poles next time?
Terrain: A well-marked dirt and dry trail with a 1000-foot climb up in the first mile. Constructed steps helped in some of the beginning sections. Stepped over my first power line... which supposedly has been there for a few years. Even though it was winter, there wasn't any snow or mud. The last 700-foot half-mile climb is steep and mixes between a dirt path and a rock scramble. The scramble requires a bit of sure-footedness.
Experience: A great workout with a steep grade over a short distance. Certainly a challenge, though. Well worth the nearly double average pace to the top. With views in all directions at many points (especially the peak) and a glimpse into the iconic Red Rocks Amphitheater, this trail is always a great option close to Denver. Considering the sun exposure, it will be accessible within days of snowfall.
Cost: Free.
Difficulty: Hard Level 1. Cardio and muscular endurance are necessary for the consistent grade up and unsteady footing due to the rock scramble on the last third up; moderate distance at 4.1 miles out and back; about 2000 foot gain overall. While climbing the rocks might be challenging, the dirt on the steep bottom third of the trail offers new obstacles without grip.
Denver Personal Trainer Notes: As advertised in the AllTrails reviews, this trail proved as challenging and rewarding as I had hoped. Don’t let the short distance fool you. The 1000-foot climb in the first mile is a challenge. I recommend this to anyone with an excellent endurance baseline, including my personal training clients preparing for races or looking for a weekend workout. For music enthusiasts, there are glimpses into the mecca of music, the Red Rocks Amphitheater, and an incredible 360 view at the top.
My personal training clients in Denver with a strong endurance baseline will enjoy the challenge (and grade) of this hike.
This is view is only 28 minutes from my Denver personal training studio in LoHi. Simply amazing.
A photo from the rock scramble up the last 700 feet.
All personal training sessions need a backdrop like this! As long as it isn’t a winter storm…..
The mecca of music for my personal training clients and I. The Red Rocks Amphitheater is an incredible venue for live music.
The high plains never looked sweeter on a December day in Colorado.
The sun was shining on my hike this day in Morrison. The perfect temps for an epic climb outside of LoHi.
On the peak of the Mount Morrison South Ridge Trail.
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
A List of My Intentions for 2023 (Perhaps a Template for You, Too)
“A habit must be established before it can be improved. You need to master the art of showing up.”
CURATING THE LIFE I WANT IN 2023….
I believe that everyone needs a reset in their life. And, the move to Denver, Colorado, after 42 years in Chicago, Illinois, was certainly the reset for me in 2021. It was an opportunity to rebuild and reconnect many personal and professional areas of my life. I don’t think a person necessarily needs to take the same drastic step for similar results, though. I beg you to explore and consider the adaptations necessary to achieve your best self and challenge the routine of daily life, but maybe in your own way (with a little nudge from this template). This is my annual effort to steer the life I want and be the person I aspire to be. Join me on this journey!
What to Keep in Mind
While proud of my success, I know there’s room to grow. It’s amazing how new environments and challenges remind us where to improve. Living through a pandemic and becoming a parent bent prior boundary lines, and, like many others, I needed to reexamine life's patterns and systems. All of these efforts are integrated into the various sections below. I often find the intentions related to a life of habits the most difficult to change. The dietary intentions have been repeated over the last few years as they compete with yesterday's social and cultural influences. Although I haven’t wholly met those intentions year to year, I welcome their return to the list. The experimentation continues as I try to integrate them into my life sustainably! And I’m okay with that. This year, in particular, I have linked these habits, among others, to well-established habits and specifically described how I will achieve them. I’ve also redefined the principles that will steer all of my efforts. Not surprisingly, they reflect my personal and professional identities. Call this a business plan for my life in 2023….that I want you to steal.
THE Principles TO GUIDE MY INTENTIONS
Examine my focus and efforts toward current relationships and reallocate more time to each if necessary.
Review and adapt my present routines to support optimal health.
Define a life that serves my personal needs and contributes 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.
Take control of my attention. I’m talking about you, phone and social media!
Define the boundary lines of overextending myself personally and professionally.
Living for today (and the future) as a personal trainer in Denver / Photo: Elina Fairytale
LIST OF MY IntentIONs
Area 1: My Physical Health Intentions
My EXERCISE IntentIONS
Specific Objectives
Increase cardio endurance by hitting at least 12000 daily steps per day, two cardio sessions per week on the Peloton bike or Helix lateral trainer (unless I hike, then one session), and 30 hikes of 6 miles or more by the end of the year (or less mileage with a 2000-3000 foot gain instead). I will walk to and from work to guarantee my steps.
Hike 30 Colorado trails in 2023 (with limited repeats of 2022 trails) and support the hiking community with detailed reviews on the Alltrails app to be completed within 24 hours of each hike. Average 3-4 hikes per month. Make exceptions for friends to join!
Complete five sessions of strength/muscular endurance exercise midday afternoons between 1:00 pm and 4:00 pm, two sessions of cardio (including a hike) in conjunction with the weekday workout sessions (unless the Peloton at home…then at 6:16 pm weekdays or Saturday mornings at 8:30 am), and three short range-of-motion focused sessions of the lower limb each week within the weekday workout sessions.
Specific Exercise Plan
Monday
45 min Strength Session
Circuit Muscle Focus: Chest and Triceps (Low Rep), Core, Range-of-Motion Routine
Tuesday
45 min Strength Session
Circuit Muscle Focus: Back and Biceps (Low Rep), Core, Range-of-Motion Routine
Wednesday
30 min Strength Session and 20 min interval Peloton Ride
Circuit Muscle Focus: Shoulders, Leg Routine 1, Core, Range-of-Motion Routine
Thursday
45 min Strength Session
Circuit Muscle Focus: Arms (High Reps), Leg Routine 2, Core, Range-of-Motion Routine
Friday
45 min Strength Session
Circuit Muscle Focus: Total Body/Bodyweight Circuit, Core, Range-of-Motion Routine
Saturday or Sunday
6-11 mile hike or 3-5 mile hike with a 2000-3000-foot elevation
Every Day
1 set of 20-30 Perfect Pushups after brushing my teeth every night, 12-20k steps per weekday
My Recovery IntentIONS
Specific Objectives
Sleep 7.5 hours every night and rest from workouts on Saturdays and Sundays (unless a hike)—specific intent: In bed by 11:15 pm and waking up by 7:05 am (no snoozing). Complete a late-night routine at least an hour before bedtime.
Schedule 3 “Take a Deep Breath” phone prompts per day on Google Calendars. Once I see the notification on my phone, I must stop and take a deep breath no matter what I’m doing.
My Dietary IntentIONS
Overarching Goals:
To minimize inflammation, triglyceride levels, and fluctuating blood sugar levels resulting from dietary choices. Specifically, lower triglyceride levels back to 150. This number is typically genetically higher than the other numbers. Thanks, Dad! I’m responsible for anything above 150, though.
To reduce stress and anxiety levels by reducing caffeine and prioritizing sleep.
Specific Daily Dietary Objectives
Never feel stuffed or starved, and eat within 5 hours of the last meal (unless overnight).
Assess the cues for current snacking habits and change the influences that lead to this behavior.
Stop eating a meal at the first sign of feeling satisfied.
Mindfully prepare the size of my 5-year-old’s leftovers, and don’t eat his leftovers :).
Limit sips of alcohol to 3 days or less.
Alternate sips of water and alcohol when indulging.
18 out of 25 meals per week are whole food plant-based foundations and free of oil, meat, processed foods, and refined sugars.
Only 1-2 servings of dairy per week (less is better).
Minimize the consumption of anything processed (including vegan and vegetarian products....choose whole food plant-based options as often as possible).
At least 3 out of 4 meals per day must be plant-based.
Calories: 600-800 per meal.
Plate Ratio: 25-50% Vitamins, phytonutrients, and other micros and macros, 25-40% Protein, 15% Good Fat, 25% Fiber.
Specific Social Dietary Objectives
Use the Daily Dietary Objectives above as a baseline when eating out (and no matter whom I’m with).
Eat a complete small meal before snacking (to avoid snacking).
Restrict extracurricular eating/treats to 1-2 servings.
Stretching your limits with a Personal Trainer in LoHi, Denver - Photo: Ketut Subiyanto
Area 2: My Emotional and Mental Health Intentions
My Reflection IntentION
Specific Objective
Identify one positive characteristic of the day while brushing my teeth in the evening.
My Attention IntentionS
Specific Objectives
Limit social media interaction to twice per day (preferably on my desktop).
Limit email actions on my phone to responses that require a response within 60 minutes.
Maintain two or fewer emails in my inbox by unsubscribing from unnecessary emails and being more efficient with email templates and correspondence. Clean out any extra emails every Friday by 1:00 pm.
My REFRAMING IntentION
Specific Objective
Replace all complaints with constructive criticism or reframe the message to reflect a positive light.
Even in a personal training career, I must constantly reassess how I allocate my time and energy. / Photo: Ketut Subiyanto
AREA 3: My Relationship IntentIONS
Overarching Goal: Foster positive and meaningful relationships that support and enhance my life.
Specific Parent/Husband Objectives
Make myself more emotionally available by removing electronic devices during interactions. Allow at least 1 hour of connection with my wife and son after work. Utilize the features of the Garmin watch to limit phone time. Put down the phone when conversing.
Hug more! Always hugging on hellos and goodbyes….and random in-betweens!
Schedule at least one weekly meetup with my wife sans son and two date nights per month. No offense, Preston! We'll most likely meet before my son’s pickup from after-school care during the week. If not, have a date night with a sitter at home!
Hike or ride a bike on a trail with my wife at least once per month.
Specific Friends, Family, and New People Engagement Objectives
Engage in more meaningful conversations with friends, family, and new people (even if I’m only spending a minute on the elevator with them) and foster new relationships with people who embody empathy, compassion, and kindness as a foundation for their behaviors and perspectives.
Contact my inner circle of family and friends at least once per month via phone call, text, or in-person meetups.
No Mountain is high enough as a Personal Trainer in Denver / Photo: Mathew Thomas
Area 4: My Environmental and Regenerative Agriculture/Civic Duty Intentions
Overarching Goal: To reduce my carbon footprint and steer a new conscience about the environment and agriculture.
Specific Whole Food Plant-Based Diet Objectives
Aim for a 75% plant-based diet foundation by ordering my groceries online every Sunday morning. Reminder to myself: This is the most effective action any individual can take to influence global warming and preserve our environment while striving for optimal health.
Specific Waste/Pollution Reduction Objectives
Minimize using Ziploc bags and any single-use plastics using Pyrex containers and metal silverware.
Purchase in bulk and order several items in advance and online simultaneously.
Use biodegradable bags for trash.
Place all expired food in our compost bin and recycle all appropriate items.
Limit the wasted food by reviewing the sizes of prepared meals.
Replace most car travel within 10 minutes of walking and minimize car usage to only 8000 miles per year.
Create a list of environmental-related activities by January 20th and check off one activity with my son, Preston, weekly.
Specific Advocacy Objectives
If I can integrate the podcast into my schedule, I will dedicate at least three podcast episodes to climate change and regenerative agriculture.
Link professional messages to environmental advocacy.
Travel extends the boundaries of what we know about ourselves and the world. I can’t wait to indulge in Rome again this summer! / Photo: Mario Cuadros
Area 5: MY Travel INTENTIONS
Overarching Goal: Expand my connection to various cultures and experience in new environments.
Specific Domestic Travel Objectives
Visit and stay overnight in a new town or city every 6-8 weeks! Well, familiar towns and cities can account for half of the plans, too :) Review our travel plans on the 1st of every month.
Specific International Travel Objectives
Visit and stay overnight in a new town or city in Europe by the end of 2023. Book our flights and travel plans by the end of the 1st quarter.
Finding the ratio of spending time with my family and myself and serving my responsibilities as a personal trainer in Denver, wedding officiant, and podcast host is always a challenge. / Photo: Wallace Chuck
Area 6: MY specific professional intentions
Overarching Goal: Adapt my professional life to maximize my personal satisfaction and increase the efficiency and effectiveness of my efforts.
Specific Efficiency Objectives
Reassess all email templates by February 1st and adapt as needed to increase response time and limit phone and computer time.
Double-check every message and schedule confirmation before sending. This a reminder to slow down!
Specific Effectiveness Objectives
Build fitness and lifestyle check-ins at the beginning of every personal training session and create accessible resources for quick client reference by February 1st.
Specific Time Management Objectives
Develop a strategy by February 1st to manage all professional-related efforts between 8 am and 5 pm on weekdays (no weekends). Weddings and wedding rehearsals are the exceptions.
Determine the specific number of hours necessary for the success of my business. 28-32 hours of personal training, one podcast episode every 4-8 weeks, 20 weddings per year????
Limit wedding commitments to 7 weekend days (Saturdays and Sundays) per year.
Develop a strategy to reintegrate the podcast efforts into my schedule through sponsorship opportunities by February 1st.
Take personal time off without guilt and without loading the schedule before and after.
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!
Daily Exercises You Need to Incorporate to Prevent Injury
Whether you’re personal training or pursuing a fitness goal, injury prevention needs to be the first priority. Any compensations or injuries might hinge your ability to maximize your workouts and steer you away from your goals. I’ve included a list of the essential range of motion and activation exercises that will help you prevent and overcome many of the common back, shoulder, and knee injuries and pains. Check them out and begin moving full speed ahead again!
Whole Food Diet / Photo: Ella Olsson
Learn about Posture, Proper Form, and the Neutral Spine
Part 1: Learn about Posture, Proper Form, and the Neutral Spine
Posture and movement: Review the posture and movement emails from your new favorite Denver personal trainer :)
Injury prevention for the lower back and posture: Review How I've Prevented More Lower Back Pain in the Last 12 Years (After 2 Bulging Disks) to learn about lower back injury prevention and proper posture.
Proper sitting: Review Why Your Office Desk Is Destroying Your Posture (And What You Need To Do) about appropriate form while sitting.
Part 2: Integrate Exercises for Injury Prevention
Continuum of corrective exercise to limit pain and discomfort:
Daily Rotator cuff/anterior shoulders and lower back/hips Exercises: Watch these videos and incorporate these warm-up range of motion exercises into your routine.
Video: Alligators
Video: Hip Stretches
Video: Glute Bridges
Videos: Restorative Yoga 1 and Restorative Yoga 2
Core stabilization exercises: Incorporate this proper form for your plank.
Lumbar spine exercises to alleviate lower back discomfort:
Video: Alligators
Video: Glute Bridges (standard two-foot bridge only without the bands)
Ankle and hip stabilization exercises:
Static Single-Leg Squat
Video: Transverse Lateral Woodpecker at the 2:40 mark (Posterior Tibialis Dysfunction)
Thoracic spine mobility exercises to alleviate shoulder and neck discomfort:
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
Overcoming Your Injuries and Reaching New Peaks
On November 11th, 2021, a hundred-pound steel stage platform fell on the back of my left lower leg. After wearing a boot for a short bit and continuing weekly physical therapy for nearly a year, my torn calf and destabilized posterior tibialis are almost 100%. Certainly, relearning how to evolve from a flat foot on a stair climb to an active calf raise with each step was quite the experience. It's not ideal for a personal trainer on his feet daily.
With significant improvement by the beginning of February 2022, I set the ambitious goal of 30 different Colorado hikes in 30 weeks. My effort would provide the needed lower limb activation and expose me to Colorado's beautiful terrain. Fast forward, I checked off 28 hikes in 38 weeks and averaged 7-11 mile hikes most recently.
I know most of you struggle with life's physical pains and discomforts (some more easily manageable than others). While my experience may not be the specific prescription for your recovery, I hope it provides some hope. I may not run track and field hurdles, but I'm ready to climb mountains. I encourage you to find your 30 in 30 and do your best to overcome your injury. Your intent and passion may be the recipe for the best physical you in the new year. Be ambitious but reasonable and realistic. Aim high, but accept adaptation when needed. Most importantly, please don't feel you must do it alone. I relied on a physical therapist's help and my family and friends' flexibility. It's okay to lean on others from time to time.
I've listed my hikes below with reviews and photos. If you're not ready to touch the sky, there's no shame in gawking at photos! You can also check out my hikes by friending me on AllTrails. I post my reviews, activities, and hiking lists. Check the Michael Moody AllTrails profile here.
And if you’re wondering…..the photos in this post are from an August hike in Steamboat. The wildflowers were so beautiful!
Test these hikes (or just take a look at the photos):
Colorado Hikes near Denver: Nymph Lake, Lake Haiyaha Loop via Fire Trail (RMNP)
Colorado Hikes near Denver: North Table Mountain West Loop (Golden)
Colorado Hikes near Denver: Elk Falls Lookout and Elk Falls Pond (Staunton State Park)
Colorado Hikes near Denver: Green Mountain Loop via Chautauqua Trail
Good luck on your journey!
Michael
Personal Trainer in LoHi and Reacher of the Skies
Such a beautiful trail outside of Steamboat.
It took many mindful steps to overcome my injury. It certainly took longer than imagined but now I’m reaching new heights (and you can too).
As a personal trainer in Denver, I see many injuries among my personal training clients. Their perseverance is a motivator to reach for new peaks as I overcome obstacles!
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
Colorado Hikes near Denver: Green Mountain Loop via Chautauqua Trail
Now that cooler weather is upon us a hike in nearby Boulder is always a safer bet for mild temperatures and interesting terrain. All of my personal training clients in LoHi have been hearing about this recent hike and I encourage you to add it to your list. It's such a great workout! Definitely my new favorite front-range trail with sweeping views east, north, and west! Don’t plan to hike? Maybe decide after these photos….
It’s hard to build personal training studio in Denver like this! Expect similar terrain on the way up to the peak of Green Mountain.
Time of Year: Late-October.
Weather: 38 degrees and sunny at 8:57 am, wind: 4 mph (nonfactor).
Cover: 65% dispersed cover.
Time: 8:57 am - 12:31 pm.
Distance: 7.3 miles total (left on the loop at Amphitheater Trail).
Bathroom at Trailhead: Yes.
Route: Chautauqua Trail to 6th Street Connector Trail to Meadow Trail to Amphitheater Trail to Saddle Rock Trail to EM Green Man Trail to Green Mountain West Ridge Trail to Ranger Trail to Gregory Canyon Trail.....and then back to Meadow Trail to 6th Street Connector Trail to Meadow Trail to Chautauqua Trail. In other words, follow the All-Trails map (except Ski Jump Trail-closed).
Traffic: Light.
Parking: 50% full (parking is now free until Memorial Day Weekend; there is tons of parking for the many trail connectors).
Equipment: Hiking boots.
Terrain: A well-marked rocky trail with a 2600-foot climb over the first 3.7 miles. Primarily a dirt path the first 1 mile down from the peak of Green Mountain before a rocky dirt trail starts again within the canyon. The Meadow Trail on the front and back ends is mostly a dirt trail, too.
Experience: I think this is the most rewarding front-range hike so far. While everyone jumps on Boulder's Royal Arch and Flatirons trails, this neighboring trek offers interesting terrain with incredible east, north, and west views up the steep incline to the top of Green Mountain. You can see over 20 other peaks and the high plains at 8100 feet. On the way back, you're rewarded with a rocky stroll through Gregory Canyon. I clocked 3.5 hours for 7.3 miles. Expect to add time to your hike for the climb and soak in the views.
Cost: Free.
Difficulty: Hard Level 1 (cardio and muscular endurance necessary for the consistent grade up the first half and steady footing on the way down; moderate distance overall at 7.3 miles; no significant scrambles; 1 ladder climb because of a mudslide).
Denver Personal Trainer Notes: Like the neighboring Royal Arch hike, personal training clients need good cardio and muscular endurance to manage the 2600-foot climb within the first 3 miles. For such hikes, I move at a pace that doesn’t overstep my physical boundaries, and I certainly take breaks when necessary. No doubt, this hike will certainly count as your other workout outside of your personal training session. My weekly goal is 7-11 miles, but I will enlist a short hike with a little elevation instead. You can cut off a couple of miles by parking at the Gregory Canyon Trailhead. I won’t judge. :)
My personal training clients in Denver will be able to name over 20 peaks in the distance with this handy tool on Green Mountain in Boulder.
This is view is only 35 minutes from my Denver personal training studio in LoHi. Simply amazing.
Couldn’t stop taking photos of the many Colorado peaks once climbed up the 1000k feet.
Happy to meet mid-hike for a personal training session with this as a backdrop!
Leaf-peaking is a popular sport for my personal training clients…..you don’t have to go far for a buffet of fall colors.
Gregory Canyon in Boulder gives us a peak of the high plains and its fall colors.
We have a skyline while personal training in Denver and Boulder gives us the majestic rock formations swimming in the forest of trees.
The high plains of Colorado coming to life with new color!
Personal training in LoHi is just part of one’s fitness experience. This uneven terrain will bring activation to your lower limbs.
The varying terrain of Boulder.
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
Colorado Hikes near Denver: Chief Mountain Trail and Mestaa'ehehe Mountain Trail
Living in Denver, Colorado, offers many perks, including great hiking trails near Evergreen within 60 minutes. Here’s an outstanding hike that I’ve recently recommended to my personal training clients in LoHi.
Chief Mountain should be on your list of hikes within 60 minutes of our personal training studio in Denver. I hiked this trail two days after my best friend’s daughter was born. It was necessary to rename the mountain after her :)
Time of Year: Mid-September.
Weather: 52 degrees and sunny at 9:45 am.
Cover: 65% exposed on Chief Mountain Trail and 100% exposed on Mestaa'ehehe Mountain Trail.
Time: 9:45 am - 1:09 pm.
Distance: 7.3 Miles total - Hiked to the peak of Chief Mountain Trail and back down towards Forest Service Road 252.1C. Took it to Mestaa'ehehe Mountain Peak on Fire Tower Trail before returning to my car near the Chief Mountain Trailhead.
Traffic: Moderate to high on Chief Mountain, Low on Mestaa'ehehe Mountain (some cars driving to the halfway mark).
Parking: Tough to notice off the road without GPS. Busy but plenty of roadside parking within .5 in each direction of the Chief Mountain Trailhead.
Equipment: Hiking boots.
Terrain: Chief Mountain Trail is a rocky dirt trail with an incline from the first step. The similar terrain along the trail at times might lead you astray. The path to Mestaa'ehehe Mountain is a rarely used dirt road.
Experience: The Chief Mountain Trail is a short but incredibly rewarding trail with sweeping 360 views on top of a short rock scramble. Views really begin at the mile mark and offer more than enough to push their way into my top 3 trails under 12k/4 or fewer miles. For another 4 miles (and another peak), I took the service road halfway back down to Fire Tower Trail (a dirt service road) and climbed the less scenic incline to the tower. It was worth the climb! The top 1/5 offered comparable sweeping views and a perspective of Chief Mountain from a couple of miles away. I could walk up the stairs to the tower's balcony and enjoy another 360 perspective. Almost as beautiful as Chief Mountain!
Cost: Free.
Difficulty: Moderate (baseline cardio endurance necessary for the steep grade up to each peak).
Denver Personal Trainer Notes: I’ve been telling my personal training clients about the Chief Mountain trail for weeks, and I couldn’t recommend a better trail under 4 miles. It’s an excellent option for adventurers still working on their endurance but seeking the fruits of a big mountain hike. The peak of Mestaa'ehehe Mountain Trail offers equal joy at the top. Unfortunately, the road up is less exciting. It’s only about 4 miles out and back and still worth it if you’re seeking an extra treat!
This sweeping panoramic view begs my personal training clients in Denver to visit for a plant-based picnic!
A nice little launching pad for a fitness session with a view! My Denver personal training studio in LoHi is jealous!
One of my favorite views atop of Chief Mountain.
No matter the direction you look, you will find a new peak for your next personal training session!
I’ve told my personal training clients quite a bit about this neighboring hike to the Fire Tower as well.
Denver seems like light years away atop Mestaa'ehehe Mountain.
Mestaa'ehehe Mountain is a bit underrated because of the walk-up. It is equally as satisfying as the top of Chief Mountain, though. Personal training in Denver offers the chance to push endurance to new levels on the weekend with accessible peaks like this.
Could there be a better hotel stay than the Fire Tower on Mestaa'ehehe Mountain!!
Personal training in LoHi is just part of one’s fitness experience. With a bit of work, anyone can reach this height as well.
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
Optimizing Thoracic Spine Mobility to Limit Neck and Shoulder Discomfort
As a personal trainer, I believe the following thoracic spine mobility stretches and exercises will help anyone with discomfort and/or dysfunction in their scapula, shoulder, and neck regions. Review the reasons why at the top of the NASM article and begin incorporating these movements from time to time. I've included video links for each.
Thoracic Spine Mobility / Credit: Karolina Grabowska
Optimizing Thoracic Spine Mobility Through Correctional Exercise
Thoracic mobility has become a buzzword over the last several years. This is likely due to the constant barrage of messages dealing with functional movement and mobility versus stability and the increased popularity of many movement-based therapies, such as corrective exercise and yoga.
While many buzzwords come and go, thoracic mobility is, hopefully, here to stay as it is an imperative part of human movement. Furthermore, those who lack mobility through the thoracic spine are subject to more injuries involving the shoulder and neck, as well as having an increased prevalence of low back pain.
Here, we will introduce the thoracic spine and why movement in this region is so important. Also, we’ll investigate how to assess thoracic spine motion and cover a variety of modalities, such as SMR, stretching, and strengthening exercises to improve how you best move through the thoracic spine.
Thoracic Spine Mobility / Credit: Karolina Grabowska
WHAT IS THE THORACIC SPINE?
The thoracic spine is the twelve vertebrae of the middle segment of the vertebral column. While all vertebrae have rib components, they are usually small and make up the transverse processes in regions other than the thorax (Drake, Vogl & Mitchell, 2015).
In the thorax, the ribs articulate with each vertebra, at the vertebral bodies and transverse processes. A typical thoracic vertebra has two partial surfaces on each side of the vertebral body for articulation with the head of its rib and the head of the rib below. Each transverse process also has a smooth, flat surface for articulation with the connection of its rib.
Thoracic vertebrae 2 -9 share the same characteristics, whereas thoracic vertebrae 1 and 10 -12 differ.
The first thoracic vertebrae have a body that resembles a cervical vertebra. Thus, the first thoracic vertebrae usually have similar movement characteristics to the cervical vertebrae.
The ninth thoracic vertebra is lower and thicker than the vertebrae above. From here, thoracic vertebrae 10 -12 begin to thicken and resemble that of the lumbar spine. In many cases, the last two to three thoracic vertebrae demonstrate movement characteristics of the lumbar spine.
On average, each thoracic vertebra can rotate approximately 3 °. Therefore, the thoracic spine should demonstrate 30 -35 ° of total rotation to each side (Neumann, 2010).
It is commonly thought that the lumbar vertebrae should not rotate. However, the lumbar spine also rotates, albeit less than the thoracic. The lumbar vertebrae demonstrate approximately 2 ° of rotation between each, resulting in 10 ° of rotation to each side. Thus, the total thoracolumbar rotation should be approximately 45 ° in each direction.
However, what should be considered here is the consequences to the lumbar spine if the thoracic spine does not rotate well enough. If the thoracic spine does not rotate, the lumbar spine is forced to rotate more, which could play a role in low back pain or injury. As Bogduk (2005) describes, more than 3 ° rotation at any lumbar segment could damage the articular surface and tear collagen fibers comprising each vertebra's disc.
The angles of the joints in the thoracic spine allow for motion in all planes: rotation, flexion/extension, and lateral flexion. However, the ribs block excessive lateral flexion from occurring. Sagittal plane flexion and extension is also available in the region of the thoracic spine. Neumann (2010) states that the average adult demonstrates 40 ° to 45 ° of natural kyphosis while standing.
The thoracic spine can flex from neutral to approximately 35 ° of additional flexion. Thus, the thoracic spine demonstrates up to 75 ° of complete flexion.
Conversely, the thoracic spine only moves 20 ° to 25 ° of extension. Therefore, if the average position is 40 °, the fully extended flexion is still 15 -20 °.
When the term “extension” is used about the thoracic spine, the meaning is a reduction in relative flexion. While there may not be a true extension of the thoracic spine, this reduction in flexion is essential for the movement of the scapula and arm.
To move the arm into full shoulder flexion requires the thoracic spine to move into extension. During flexion, the scapula upwardly rotates and posteriorly tilts on the rib cage, encouraging thoracic extension. Therefore, if the thoracic spine cannot extend, the scapula cannot posteriorly tilt, and the glenohumeral joint cannot get to full flexion, which increases the risk of shoulder impingement.
Many muscles influence the movement of the thoracic spine, but the most notable are the spinal erectors, rhomboids, and middle trapezius. While these muscles have essential functions, they are rarely mechanically shortened and overactive. Thus, the goal of improving thoracic motion is not to “release and lengthen” these muscles. However, foam rolling the thoracic spine is incredibly valuable to specifically mobilize the vertebrae.
Muscles that play a role in thoracic spine motion that typically are short and tight are the pectorals and the latissimus dorsi. These muscles usually need foam rolling and static stretching if a movement assessment indicates they are mechanically short.
Thoracic Spine Mobility / Credit: Karolina Grabowska
Thoracic Spine Mobility Movements
INHIBIT – FOAM ROLLING:
Thoracic spine—Hold tender spots for approximately 30 seconds. Also, add movements of the arms to help introduce thoracic mobility.
Pectorals—Focusing on the pec minor. Use the arm opposite to angle into the roller. Hold pressure for approximately 30 seconds.
Latissimus dorsi—Roll the lateral edge of the shoulder blade from the bottom to the top. Hold pressure on tender spots for approximately 30 seconds.
LENGTHEN - STRETCHING:
Standing pec stretch—Take the first point of tension and hold for 30 seconds.
Stability ball lat stretch—Take to the first point of tension and hold for 30 seconds.
Thoracic extension—Use a foam roller to lean back, encouraging reduced flexion. Don’t let the bottom rib flare, as that indicates the lumbar spine is beginning to move. When performed correctly, you will notice that little movement is necessary to obtain a stretch. Perform this as an active stretch: slowly move through the range of motion 8-10 times.
Thoracic rotation—Perform this as an active stretch: slowly move through the range of motion 8-10 times on each side. If the assessment position is uncomfortable, below is an alternative position. Squeeze a foam roller between the knees to prevent unwanted movement in the hips and pelvis.
ACTIVATION:
Thoracic (spinal) extension—In this exercise, concentrate on allowing motion through the spine. Try to emphasize thoracic flexion over the stability ball and then extend into a neutral position. Move slowly, and don’t hyperextend the spine. Perform 12-15 reps.
Stability ball combo I—Begin with the arms in front, then move to a scaption “Y,” followed by retraction “T,” and then finally depression “A.” Move slowly and keep the spine neutral. Perform 12-15 repetitions, holding each position for 1-2 seconds.
INTEGRATION:
Standing wide-grip row—Using a cable or a band, perform a wide-grip row. A wide-grip row will emphasize the muscles between the shoulder blades and rear deltoids more than the lats. Move slowly and keep the spine neutral. Perform 12-15 repetitions.
Overhead squat with tubing—This exercise will attempt to pull the arms and shoulders into extension and the thoracic spine into flexion. The key is to activate the muscles of the shoulders and between the shoulder blades to maintain full shoulder flexion and a neutral thoracic spine (tubing handles are around the arms in this image). Move slowly and keep the spine neutral. Perform 12-15 repetitions. Note: The video demonstrates the same exercise with a bar overhead, but I encourage you to stretch a band instead. The video highlights many of the common faults to keep in mind.
CHECK THESE USEFUL RESOURCES OUT!
Article Credit: NASM
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
Colorado Hikes near Denver: Elk Falls Lookout and Elk Falls Pond (Staunton State Park)
Living in Denver, Colorado, offers many perks, including hiking trails in state parks within 60 minutes. Here’s the first of a series of Staunton State Park hikes I’ve recently recommended to my personal training clients in Denver.
Staunton State Park offers impeccable views from its trail within 60 minutes of our personal training studio in Denver.
Time of Year: Late July.
Weather: 60 degrees and sunny at 8:49 am, 71 degrees and cloudy at 12:56 pm.
Cover: Sparse trees on the Scout Line trail and more exposed on Marmot Passage and Chimney Rock Trails. Completely exposed around Elk Falls Pond.
Time: 8:49 am - 12:56 pm.
Distance: 10.9 Miles total (Scout Line to Marmot Passage to Elk Falls Pond to Chimney Rock to Elk Falls Overlook. Return: Lion's Back to Elk Falls Pond again. Marmot Passage to Scout Line to the parking lot).
Traffic: Light to moderate (a mix of bikers and hikers on Marmot Passage to Elk Falls Pond).
Parking: Lazy V parking lot (2 miles passed the visitor center). 60% full at the beginning and end of the hike.
Equipment: Hiking boots.
Terrain: A well-marked dirt and rock path that connects to many routes. The accent on Scout Line and the first part of Marmot Passage had more rocky terrain overall.
Experience: Absolutely love Staunton State Park! The staff are friendly, and the trails and picnic areas are well-maintained. The ascent on Scout Line Trail and the first part of Marmot Passage Trail offered incredible sweeping views of surrounding mountains (all within 2 miles of the hike). Most of the hike was scenic, and I saw a deer just 15 feet off the trail. The pond is charming, and the Elk Falls Overlook provides beautiful 270-degree views. I passed the Elk Falls Trail on the way up and chose Lion's Back on the way down to the pond to save time. Although this route is out-and-back, you can create a loop with their extensive trail system. Can't wait to bring other hikers! Note: I bypassed a few miles by hiking in the Lazy V lot.
Cost: A state park day or annual pass must be purchased to access the trail.
Difficulty: Easy, but the initial hike-up may require a cardio baseline.
Denver Personal Trainer Notes: I loved this trail and can’t wait to return! The trek up and down twice on the way out to Elk Falls Overlook was challenging and fun. The out-and-back route provides the same fitness pleasure upon returning to the lot. Although the 11-mile trek might be a haul for personal training clients with less endurance, you’ll be satisfied hiking 2.5 miles out and returning (plenty of stunning views right off the bat).
The views were endless on the first 2.5 miles on the trail in Staunton State Park (but you’ll need to earn them). A nice workout for my personal training clients.
Only 50 minutes away from the Denver personal training studio in LoHi!
Elk Falls Pond was well worth 11 mile hike out and back.
Elks Falls Lookout trail offers a mix of rock and dirt. Terrain fair enough for biking or trail running.
Another stunning view of Staunton State Park. Happy to meet my personal training clients here any day!
Your view to and from Elk Falls Lookout. At the Lookout, you’ll find a 270 degree unobstructed view looking away from the east (Denver).
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 Game Plan for A NEW YOU IN 2024
Time to reboot your personal training experience! Here's the adaptable game plan for the next four to eight weeks and beyond (a lifetime of habits doesn’t change in a month, after all). Please note that many of the phases will overlap. Although I recommend checking off each line item before proceeding to the next, feel free to jump around as desired (but know that it was designed and ordered strategically :)).
Whole Food Diet / Photo: Ella Olsson
PHASE 1: Learn about Posture, Proper Form, and the Neutral Spine
Part 1: Learn about Posture, Proper Form, and the Neutral Spine
Posture and movement: Review the posture and movement emails from your new favorite Denver personal trainer :)
Injury prevention for the lower back and posture: Review How I've Prevented More Lower Back Pain in the Last 12 Years (After 2 Bulging Disks) to learn about lower back injury prevention and proper posture.
Proper sitting: Review Why Your Office Desk Is Destroying Your Posture (And What You Need To Do) about proper form while sitting and change how you sit.
Part 2: Integrate Exercises for Injury Prevention
Continuum of corrective exercise to limit pain and discomfort:
Daily Rotator cuff/anterior shoulders and lower back/hips Exercises: Watch these videos and incorporate these warm-up range of motion exercises into your routine.
Video: Alligators
Video: Hip Stretches
Video: Glute Bridges
Video: Kneeling Thoracic Extension
Videos: Restorative Yoga 1 or Restorative Yoga 2
Core stabilization exercises: Incorporate this proper form for your plank.
Lumbar spine exercises to alleviate lower back discomfort:
Video: Alligators
Video: Glute Bridges (standard two-foot bridge only, without the bands)
Ankle and hip stabilization exercises:
Exercise: Static Single-Leg Squat
Video: Transverse Lateral Woodpecker at the 2:40 mark (Posterior Tibialis Dysfunction)
Thoracic spine mobility exercises to alleviate shoulder and neck discomfort:
Part 3: Foster Awareness
Book: Read Introduction in the book Redefine Yourself by Michael Moody
Book: Read Chapter 1: You Are Not Alone in the book Redefine Yourself by Michael Moody
Book: Read Chapter 2: Practice Mindfulness in the book Redefine Yourself by Michael Moody
Book: Read Chapter 3: Listen to Your Inner Voice in the book Redefine Yourself by Michael Moody
Part 4: Review Additional Resources
Book: Real Movement: Perspective on Integrated Motion & Motor Control by Gary Gray
Book: Athletic Body in Balance by Gray Cook
Book: Becoming A Supple Leopard 2nd Edition (The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance) by Kelly Starrett
Finding a new awareness with your pup at your side. / Photo: Cottonbro
PHASE 2: Examine the Mental, Emotional, and Environmental Obstacles to Your Success and Adapt
Part 1: Examine the Environment's Influences on Your Success
Book: Read Chapter 12: Change Your Environment in the book Redefine Yourself by Michael Moody and make a list of external influences on your behaviors and choices.
Podcast: Listen to the podcast episode #24-Exploring the Psychology of our At-Home Environment with Dr. Preston
Part 2: Examine the Underlying Influences on your Behavior
Learn how to manage your stress and anxiety:
Article: What Being a Parent Taught Me About Managing Stress
Article: How to Overcome Your Anxiety at Work
Podcast: Listen to episode #16 - The Examination of Personal and Collective Trauma with Dr. Bakalar
Learn how insecurity and fears influence your behavior:
Book: Read Chapter 4: Face Your Fears in the book Redefine Yourself by Michael Moody to examine how fear influences your behavior.
Book: Read Chapter 5: Extinguish Your Insecurities in the book Redefine Yourself by Michael Moody to examine how insecurities influence your behavior and how to change your perspective.
Part 3: Examine your Decision-Making Process and Problem-Solving Approach
Book: Read Chapter 10: Change the Way You Decide in the book Redefine Yourself by Michael Moody to examine your decision-making process and how it influences your behavior.
Book: Read Chapter 13: Approach New Problems with Confidence in the book Redefine Yourself by Michael Moody to examine your problem-solving approach and how it influences your behavior.
Part 4: Find Inspiration
Find motivation through the wisdom of others by reviewing these articles and posting one quote on your closet wall to be seen daily:
Article: 12 Inspirational Quotes that Have Shaped My Life Over the Last Year
Article: My 10 Favorite Life-Guiding Quotes from the Stoic, Marcus Aurelius
Article: My Favorite James Clear Quotes and Thoughts (Set 1)
Reexamine the perspective on your daily life and approach:
Rethink your professional (and personal) approach:
Design a new mindset:
Podcast: Listen to episode #26 - Designing the Mind in a New Year | Author Ryan A. Bush
No longer limit yourself and literally travel outside of your boundaries:
Setting new goals and creating new habits are often a chess match. / Photo: Pixabay
PHASE 3: Set New Goals and Create a Supporting Structure of New Habits
Part 1: Purpose and Goals
Book: Read Chapter 18: Define Your Purpose in the book Redefine Yourself by Michael Moody to guide your reflection on your life’s intent.
Learn how to set sustainable goals:
Article: How to Set Sustainable Goals
Read Chapter 19: Create Goals to Maintain Your Positive Focus in the book Redefine Yourself by Michael Moody to examine how to create goals and support a life of positivity and satisfaction.
Examples of goals to steer your short and long-term focus:
Part 2: Specifically Structure and Design Your Fitness, Diet, and Professional Paths
Build a business plan for optimal health :
Develop a specific fitness plan:
Being your diet game plan:
Rethink your professional plan:
Podcast: Listen to episode #35 - Designing Your New Work Life | Dave Evans
Create more time for your personal training sessions and other fitness efforts:
Part 3: Creating Habits to Support Your Goals
Examine your current habits and create new habits to support your health and fitness goals:
Article: 5 Morning Habits That Have Made Me More Successful (and Less Stressed)
Book: Read Atomic Habits by James Clear.
Find new ways to create time for yourself and fitness:
Time to test new programs in LoHi and beyond! / Photo: LiSun
PHASE 4: Test New Fitness Programs and Activities
Part 1: Find new ways to amplify your current workouts
Part 2: Test new workouts
Part 3: Test new hikes (or something else active outside of the gym)
Colorado Hikes near Denver: Nymph Lake, Lake Haiyaha Loop via Fire Trail (RMNP)
Colorado Hikes near Denver: North Table Mountain West Loop (Golden)
Colorado Hikes near Denver: Elk Falls Lookout and Elk Falls Pond (Staunton State Park)
Colorado Hikes near Denver: Green Mountain Loop via Chautauqua Trail
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
Colorado Hikes near Denver: Nymph Lake, Lake Haiyaha Loop via Fire Trail (RMNP)
Living in Denver, Colorado, offers many perks, including great hiking trails within 18-30 minutes. On the other hand, hikes in Rocky Mountain National Park are about two hours away and require advancing planning (e.g., a day or annual pass and a timed entry reservation). The drive and extra efforts are undoubtedly worth it, though! The hikes give you access to some of the most beautiful landscapes in Colorado (and new fitness challenges). Here’s the first of a series of Rocky Mountain National Park hikes I’ve recently recommended to my personal training clients in Denver.
Always time for a stretch after a steep climb in Rocky Mountain National Park with your Denver Personal Trainer!
Time of Year: Late June.
Weather: 55 degrees and sunny at 9:48 am, cloud cover for most of the hike until 1:15.
Cover: 75% covered.
Time: 9:48 am - 1:15 pm.
Distance: 5.5 Miles total (Loop: Nymph Lake Trail to Haiyaha Cutoff Trail (out and back to Lake Haiyaha) to Fire Trail to Glacier Gorge Trail to the Bear Lake parking lot.
Traffic: High until we reached Lake Haiyaha (low).
Parking: Tons of parking....but no spots (except one lucky spot that opened). The shuttle halfway may be the only option (there were lines by 9:15).
Equipment: Hiking boots.
Terrain: Well-marked trail with plenty of rocks to step on and plenty of beautiful views until Lake Haiyaha. We didn't take the turnoff to Dream Lake. Big boulders to climb around Lake Haiyaha. Mostly a covered decline from there via Fire Trail.
Difficulty: Moderate (decent cardio baseline for the initial incline to 10k).
Denver Personal Trainer Notes: There are plenty of opportunities to strengthen your foot and ankle without too much instability. There are many connecting hikes to extend your mileage or to provide additional climbs to a peak. The initial incline will undoubtedly increase your heart rate, and you can take a branch of a trail heading west after Lake Haiyaha to vary the descent (instead of Fire Trail).
Walking over the battlefield of boulders (not technical) to find this spot in the fog was well worth it! Hard to find such a landscape within 20 minutes of Denver.
Working on your cardio endurance next to these hidden pockets off the Rocky Mountain National Park hiking trail to Lake Haiyaha always complements the Denver personal training studio!
Full view of Rocky Mountain National Park and your future climbs!
Climbing 1000 feet to a view like this makes every step worthwhile. I love cities like Denver, but peaceful peaks bring just as much joy! I recommend that all of my personal training clients in LoHi take a day trip for this effort.
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
Colorado Hikes near Denver: North Table Mountain West Loop (Golden)
Living in Denver, Colorado, offers many perks, including great hiking trails within 18-30 minutes. Here’s the first of a series of Golden hikes I recently recommended to my personal training clients in Denver.
There are plenty of accessible hikes within a short distance of LoHi in Denver. North Table Mountain West Loop in Golden is always a nice option in the late winter or early fall.
Time of Year: Early February.
Weather: 33 degrees and sunny at 9:14 am.
Cover: Completely exposed (more ideal for winter and early spring because of the sun).
Time: 9:14 am - 11:47 am.
Distance: 6 Miles total (West trailhead parking lot to Lichen Peak to the east side of the mountain and looping north and then west back to the lot).
Traffic: Low (normally high).
Parking: Several spots available.
Equipment: Hiking boots and microspikes.
Terrain: A quick climb up from the lot but flat once you reach the peak. I faced 12-20 mph winds on my back until I reached the east side and began looping north/northwest. At that point, I was walking against a not-so-kind wall of wind. Beautiful views of neighboring mountains and Golden. It’s a well-marked snow-covered path, but I could see it muddy during the late spring.
Difficulty: Easy, but the initial walk-up may require a cardio baseline.
Denver Personal Trainer Notes: For those looking for a challenge on this hike, you can extend it up to 8-10 miles if you include the outer rim loop. Interval training up and down the initial ascent at the west trailhead will undoubtedly increase the heart rate. Run up and walk down for 20 minutes to wake up the soul!
The wind nearly swept me off the mountain into downtown Golden. Luckily, I would’ve landed on New Terrain Brewery.
Wind-swept twenty minutes away from the Denver personal training studio!
Despite a frigid day, a well-worth six mile hike in Golden!
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!