7 Ways to Get Healthier in One Minute

If you're reading this, you're probably overwhelmed with a million tasks on your list. Have no worries! I chose the best ways to improve your health in just a minute (from the weight loss list "25 Ways to Get Healthier in One Minute")! These recommendations have helped my personal training clients in Denver, and they’ll help you, too!

Personal training clients can take away quite a bit from this photo when considering the next steps in improving their health. / Photo: Taryn Elliott

DRINK A GLASS OF WATER

The Institute of Medicine suggests that as much as 75 percent of the population is dehydrated at any given time. Unfortunately, drinking inadequate fluids can make you feel hungry, put a strain on your kidneys, and can make it harder for your intestines to effectively and expeditiously digest food.

Denver Personal Trainer Wisdom: What is the proper amount of water we need? While the general recommendation of 8 cups per day may be an adequate guide and goal, ultimately, you must be mindful of your physical self to determine your genuine need. You'll never feel a burst of energy with enough water. On the other hand, you will feel tired or experience cramps when dehydrated. Check in with your body every hour and assess your needs before there is a deficiency.

STAND UP

Those long hours behind a desk are no friend to your waistline or health in general. However, it only takes a minute to combat the deleterious effect of this all-too-common habit. Researchers in Melbourne, Australia have discovered that alternating sitting and standing, as opposed to lengthy periods of just sitting, can reduce blood sugar highs and lows that can lead to hunger pangs, so if you’ve got a little time on your hands, stand up.

Denver Personal Trainer Wisdom: Is there enough research to support this claim? I'm not sure yet. One thing we know for certain: Your hip flexors tighten while seated and may tilt your hips in a compromising position. Translation: Give your back some relief and extend your body from its sitting, flexed position.

GIVE SOMEONE A HUG

If you’re into it, and they’re into it, go ahead and give someone you love a big bear hug! Not only can giving your sweetie a squeeze burn a few calories, it can also improve your overall health. In fact, researchers at the University of North Carolina and the University of Pittsburgh have discovered that hugging can reduce your heart rate and blood pressure.

Denver Personal Trainer Wisdom: Never mind the minuscule amount of calories burned hugging someone (a little weird). Doubtless, Giving hugs can lead to more positive interactions in your life, which may lead to less negativity and stress.

TAKE A DEEP BREATH

Got a minute? Go ahead and take a few deep breaths. Mindful breathing is an easy way to relax when you’re feeling stressed, and research suggests it can help improve surgical outcomes, keep your heart rate steady, and lower blood pressure.

DO A ONE-MINUTE MEDITATION

All it takes is a minute to get a clearer mind and healthier body. Researchers at Johns Hopkins have found that meditation can relieve anxiety, physical pain, and even some symptoms of depression, so if you find yourself with a minute to spare, try channeling your inner om.

Denver Personal Trainer Wisdom: Breathing...meditation...mindfulness...know these terms- they're probably missing from your life. Whenever a personal training client exhibits a limited range of motion or tightness in a stretch, I ask them to take a deep breath. You might be surprised how this simple strategy will reduce tension in the body and increase the range of motion. Just imagine what a collection of deep breaths and focus can achieve during meditation!

SIP SOME TEA

Not a coffee drinker? Not a problem! Sipping a glass of green tea can help increase your energy level and may even help you slim down faster. Just make sure you're opting for an unsweetened version — many of the green teas you'll find at the supermarket are loaded with sugar and high fructose corn syrup.

Denver Personal Trainer Wisdom: How many hyperactive tea drinkers do you know? They always seem relaxed, especially as they sit, relax, and sip. Take note: You may need to slow down your life to improve your health. Don't forget that not all tea is the same. Read the box.

REST YOUR EYES

A mere 60 seconds definitely isn’t enough time for a nap, but it’s plenty of time to give those peepers a break. The American Optometric Association recommends taking regular breaks from staring at your computer screen to prevent eye strain, so if you’ve got a minute to spare, give yourself some shut-eye.

Denver Personal Trainer Wisdom: Most strain on any body part isn't good. The same principle applies to your eyes.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

4 Quotes That Steer My Reflection Right Now

Although I haven’t attended school in years, the fall still prompts me into a different mindset. The fall is usually when I review systems, habits, needs, and wants…..and these inspirational quotes steer my reflection this year! Take a quick read and see how they apply to you!

“Be the change you want to see in the world.”

— Gandhi

Personal Trainer Wisdom: This quote is always on my list. If you want something different, you should be an example first. With the current streams of consciousness, society needs to be more selfless. It must think beyond its selfish needs and become more empathic and sympathetic. And so do I. I succumb to my basic survival needs and often think of myself first.

Now, though, I ask myself: How will my actions affect others? Is it for the greater good? Who will suffer from this decision? How can others benefit from this decision?

From this introspection, I have taken more strategic action in recent years, like starting a neighborhood association with my wife, Sammy, to build a community and curb criminal activity. Meanwhile, I continue to guide my personal training clients in their transformation process. All little efforts close to home that, hopefully, spark a fire for more significant change.

“Ignore the unfairness - there is no fair. Play the hand that you’re dealt to the best of your ability. People are highly consistent, so you will eventually get what you deserve, and so will they. In the end, everyone gets the same judgment: Death. ”

— Naval Ravikant

Personal Trainer Wisdom: I typically don’t consider challenging situations unfair. Instead, I see them as games with most of the pieces out of my control (and I accept this). While I’m not the gamemaster, I indeed hold a pawn that can produce results, too. There will be times when I will have the advantage and then times when others will. Either way, I put my best foot forward and hope it’s returned to me over time. And so this is life, and everyone has the same judgment at the end (at least in the physical sense).

“We accept the voice that talks to us in our head all the time as the source of all truth. But all of it is malleable, every day is new, and memory and identity are burdens from the past that prevent us from living freely in the present.”

— Naval Ravikant

Personal Trainer Wisdom: I like the thought of the voice in our head as malleable. It insinuates that I have some control over who I am and what I choose to do. While my memory and identity are certainly the foundation of who I am, I fully recognize how they can be burdens from my past that affect my present awareness (e.g., fears, insecurities, etc.). We should realize how the chains of our past (good or bad) ultimately filter the world in front of us and assess their value at the moment. It might help us make more fruitful decisions, leading to a more satisfying life.

“Desire is a contract that you make with yourself to be unhappy until you get what you want.”

— Naval Ravikant

Personal Trainer Wisdom: Desire is a sexy and dangerous word. While it infers a lustful, passionate stream of feeling towards something, it does wobble on obsession and wishful thinking without a strategic effort to achieve a purpose or want. A person might become fixated and unmoving instead of productively pursuing this goal. Since he or she is leaving this attainment to chance, he or she may consistently feel dissatisfaction, frustration, and/or deprivation instead. Why lust over that “something” when it simply leaves you in an emotional cloud unattached to a specific path? I want trips, products, and experiences, but I quickly jump to the question, “What do I need to do to obtain or achieve it?” instead of sitting in place wishing passionately for such things.

Photo: Admiral General M.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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PERSONAL TRAINER BLOG

"5 Ways Your Breakfast is Sabotaging Your Weight Loss" Review

It's amazing what lengths people will go through to lose weight instead of modifying the one thing that affects them the most: Their breakfast! Our breakfasts have evolved, and your weight-loss diet should, too. Here's my breakdown of the article "5 ways your breakfast is sabotaging your weight loss" and your guide to a new start to the day.

1. CONSUMING TOO LITTLE PROTEIN OR TOO MANY CALORIES

Are you making a morning smoothie with chia seeds, flax, almond butter, avocado and everything else that's "healthy"? If you're adding in all of the superfood ingredients that are high in healthy fats, but still lacking in protein, it may be hard to speed up your metabolism.

Make sure to add protein powder, or at least more nut butter to your morning smoothie to ensure it has enough protein. The superfood ingredients are great, but they're also high in calories. If you're adding a nut butter, which doubles as a protein and fat, adding another healthy fat like avocado isn't the best idea. Make sure you create a balance of nutrients.

Denver Personal Trainer Wisdom: While I agree you need more protein in this smoothie shake, it doesn't mean adding a steak (who wants a smoothie steak anyway?). While the seeds and nuts will give you 14 grams of protein, you need more to bump you over 20 grams. While protein powder is easy, it's highly processed (breaks down the nutrient value too much) and most likely will cause inflammation (whey=dairy). If you're unwilling to add beans or legumes to your creation, you may want to settle on a side dish with plenty of fiber and protein.

Finding the perfect ratio of food can be challenging and often requires experimentation with your Denver personal trainer. / Photo: Hana Brannigan

2. ONLY EATING CARBS

Are you eating one small bagel with a little cream cheese or butter, and thinking that because your breakfast is only 150 calories, you're in the clear? Think again. When you eat carbs for breakfast, you're setting yourself up to crave more carbs later in the day.

"Carbs give you mental satisfaction, but they don't give you physical fullness," said Dawn Jackson Blatner, dietitian and author of The Superfood Swap. "It's OK to have some carbs at breakfast, like a piece of sprouted, whole-grain toast, but it needs to be rounded out with protein and produce to actually keep your energy and appetite in check. Think toast with an egg and avocado/spinach or toast with almond butter and green apple slices."

Denver Personal Trainer Wisdom: I remember the sweet mornings as a kid when I slathered butter and cinnamon/sugar on my eight pieces of toast. What great memories! I'm glad I survived those dark ages! I was undoubtedly destined for heart disease and diabetes if I continued that path (which my diabetic grandfather did....and he suffered his first heart attack in his 50s).

It's time to scrap the donuts and other filler foods that provide little to no nutrients. Be honest with yourself: You're just filling your stomach with empty calories, which is only acceptable if you're trying to survive in the jungle. You need carbs...just not the simple ones. Stick to the complex carbs like beans, fruits, and other plants. While the article suggests the famous toast, you're better than that. Choose a more nutrient-dense fiber option.

3. EATING PREPARED FROZEN BREAKFASTS, PACKED WITH SODIUM

There are a variety of frozen breakfast meals on the market today. But did you know that many of these contain chemicals and high levels of sodium? They can also be loaded with lots of artificial sugars. Check out the ingredients on the back of your favorite frozen breakfast before you buy it.

"Sodium should be 20 percent or less of your daily value," advised Blatner. "And aim for breakfast to be about 300 to 400 calories."

Instead of buying frozen, pre-made meals, try to prepare easy breakfasts the night before, that you can grab on the go the next morning. Overnight oats, hard-boiled eggs or well-balanced smoothies are great options.

Denver Personal Trainer Wisdom: Your sodium intake shouldn't exceed 1500 mg. Buy frozen vegetables, but avoid processed meals.

Even if you don’t adhere to a whole food plant-based diet you can always find a cleaner, whole food approach. / Photo: Jenna Hamra

4. JUICE-ING IT UP

Are you assuming that a cup of orange juice or apple juice is just as healthy as juicing on your own? If you're a daily juice drinker, that eight ounces of liquid may be sabotaging your weight-loss goals. And if you're pouring orange juice from a container it's probably packed with sugar (most store-bought juices are). Instead, substitute your morning juice with one glass of water and one orange.

"Skip the juice and eat a piece of whole fruit for fewer calories, less sugar and more fiber. And if you are thinking about using your juicer at home, keep it to one piece or cup of fruit and then focus on including water-rich veggies like cucumber, celery, romaine, spinach, kale," said Blatner.

By making a few simple tweaks to your morning breakfast habits, you'll be on the road to a faster metabolism and filling up on fuel that your body can use to burn its way towards weight loss.

Denver Personal Trainer Wisdom: Whole is always better. Why strip your drink of the fiber and other phytonutrients that aid in absorption and digestion? While juice can be a healthy addition to a meal, it doesn't offer the necessary nutrients for a complete breakfast.

Since "speeding up your metabolism" has been mentioned again, it's worth stating that you should ignore this claim. We have a set metabolism. Please focus on the right movements, caloric intake, and nutrients (the perfect combination for you), and your body will naturally lose weight until it reaches its ideal state (read Dr. Fuhrman's book End of Dieting for more insight).

5. USING TOO MUCH COOKING OIL OR BUTTER

If you're cooking an omelet or eggs for breakfast, you may be using too much olive oilevery morning. Carefully measure out the amount before pouring it into the pan to ensure that you're using one tablespoon of oil or butter.

Denver Personal Trainer Wisdom: Why add more fat when it is unnecessary? Are you sick of your food sticking to the pan? Do a quick swipe of the pan with oil and remove the excess.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

The Mindless 5-Day Strength and Sculpt Program

Although many of my personal training sessions in LoHi are varied blends of 30-40 functional exercises, my personal training clients also request traditional strength and sculpt programs occasionally. Recently, a client asked for a mindless, clean, and simple strength 3-6 week program with the opportunity to weave in his favorite range of motion and core movements. After a short discussion of his goals, needs, wants, and available time, we developed this program. If you have the same interests as this Denver personal training client, you should test it, too! Honestly, you’ll need to knuckle down and focus on the challenge of every rep. Follow this order, and remember to achieve the appropriate challenge by rep 8 (barely finishing the last 2 reps). You’ll depend on this breakdown of the muscle. In phase 2, you can add stability and functional movements for a needed variation. Have fun!

This strength and sculpt program serves male and female personal training clients in Denver. / Photo: Andrea Piacquadio

Day 1: chest strength, 8-10 reps, 1-minute break between sets

-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders

-Chest exercises: 4 sets of flat presses, 4 sets of incline presses, 4 sets of cable flies

-Triceps exercises: 3-4 sets of cable pushdowns/pulldowns

-Core exercises: 3-5 sets of planks, choppers, and/or crunches

Day 2: back strength, 8-10 reps, 1-minute break between sets

-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders

-Back exercises: 4 sets of neutral grip cable pulldowns, 3 sets of low cable rows, 2 sets of mid cable rows, 2 sets of dumbbell rows in the bench

-Biceps exercises: 3-4 sets of barbell curls or non-alternating palms-up dumbbell curls

-Core exercises: 3-5 sets of planks

A return to the simple and traditional with a Denver personal trainer./ Photo: Andres Aryton

Day 3: shoulders/legs strength, 8-10 reps, 1-minute break between sets

-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders

-Shoulders exercises: 3 sets of shoulder presses, 2 sets of lateral raises, 2 sets of frontal raises, 3 sets of dumbbell shrugs

-Legs exercises (first series): 2 sets of single-leg alternating squats, 2 sets of single-leg non-alternating squats, 4 sets of dumbbell squats

-Core exercises: 6-10 sets of planks, choppers, and/or crunches

Day 4: triceps strength, 8-10 reps, 1-minute break between sets

-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders

-Triceps exercises: 3 sets of bar pushdowns, 3 sets of dumbbell kickbacks on the bench, 3 sets of skull crushers, 2 sets of single arm cable pushdowns

-Core exercises: 2-3 sets of planks

Day 5: biceps/legs strength, 8-10 reps, 1-minute break between sets

-Warmup: 5 minutes of range-of-motion movements for your hips and shoulders

-Biceps exercises: 3 sets of barbell curls, 3 sets of alternating dumbbell hammers, 3 sets of bicep cable curls, 2 sets of isolated hammer curls over a high-slanted bench

-Legs exercises (series 2): 3 sets of walking lunges, 3 sets of non-alternating step-downs, 3 sets of Russian dumbbell deadlifts (12 reps)

-Core exercises: 3-5 sets of planks, choppers, and/or crunches

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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?

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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 today…your body will thank you!

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN

THE ELEMENTS OF BEING PODCAST

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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!

12 Workout Myths (And Why They're False)

As a Denver personal trainer, I have encountered many theories and myths over the last twenty years. Despite the scientific evidence, many health and fitness companies continue to prey on consumers’ insecurities and fears and message false claims. While this list of offenses is extensive, the following twelve myths are the most common. It’s time to discover the truth and refine how you think about fitness.

Myth #1: Strength training will make you bulk up.
Truth: It’s pretty hard for women to bulk up from a regular strength-training routine because they don’t have as much testosterone as men (the difference in this hormone level makes men more prone to bulking up). If weight loss is your goal, strength training can help you lean out, but you must also keep your nutrition in check. “Muscle is metabolically active,” explains Adam Rosante, C.S.C.S., author of The 30-Second Body. Simply maintaining lean muscle mass requires higher energy, he explains. “So, the more lean muscle you have, the more calories your body will burn at rest.”

Myth #2: You can focus on losing fat from specific body parts.
Truth: Spot training is not a thing. “Fat cells are distributed across your entire body,” says Rosante. “If you want to lose fat from a specific spot, you need to lose overall body fat.” High-intensity interval training can work wonders—after an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state.

This process requires the body to work harder, burning more calories. Incorporating strength training can help you hit your goals, too, since having lean muscle will help your body burn more calories at rest.

Myth #3: Doing lots of cardio is the best way to lose weight.
Truth: If your goal is weight loss, logging endless miles on the treadmill isn’t always the best approach. Yes, traditional cardio workouts will help create a day-to-day calorie deficit (in addition to a healthy diet), which is essential for losing weight. But in the long term, since having more lean muscle mass helps your body burn more calories at rest, you’ll add to this deficit without doing a thing.

A combination of high-intensity cardio and strength training is a good idea. And don’t forget, having an intelligent nutrition plan is crucial to weight loss.

Myth #4:
Truth: While soreness and workout intensity are sometimes connected, how tired your muscles feel isn’t always a good indicator of a solid sweat session. “Being sore doesn’t necessarily mean it was a great workout—it just means that a significant amount of stress was applied to the tissue,” says exercise physiologist and trainer Pete McCall, M.S., C.S.C.S., host of the All About Fitness podcast.

“You can have a great workout and not be sore the next day,” he says. Proper recovery will help prevent achy muscles. “Refuel within the first 30 to 45 minutes post-exercise, stay hydrated, and get enough sleep—all of these things can help boost recovery and minimize soreness.”

Myth #5: You should give 100 percent effort during every workout.
Truth: Sort of. You should try your best to stay focused, be present, and give 100 percent during every workout. But not every gym session should require a post-160 heart rate level of intensity. And if you are sore every day, that may be a sign that you’re going too hard. “It’s not a good idea to exercise too high of an intensity too frequently—it limits recovery and can lead to overtraining,” says McCall.

Ideally, to avoid putting too much stress on your body, be mindful of the daily intensity and build in the appropriate recovery period.

Personal Trainer Wisdom: You can still challenge yourself, but you don't need to reach your anaerobic threshold every time (think 170 heart rate and up for most).

Myth #6: Strength training means using machines and heavy weights.
Truth: Strength training means using resistance to work your muscles—and that resistance doesn’t necessarily have to come from a machine or a heavyweight. (Hello, killer bodyweight exercises!) Aside from your body weight, you can use tools like kettlebells, medicine balls, and resistance bands to add resistance.

Myth #7: Sweating a ton means you worked your butt off.
Truth: Not necessarily. “You sweat because your core temperature increases,” explains exercise physiologist Tracy Hafen, founder of Affirmative Fitness. Yes, your muscles create heat when you exercise so that a tough workout will increase your internal temp, she explains, but it also has to do with the temperature you’re working out in. “For example, you’re not going to sweat as much in 40-degree weather as you would in 80-degree weather,” Hafen explains.

The humidity in the air also plays a role. “It’s not sweating that cools you off. It’s the evaporation [of sweat]. You’ll feel like you’re sweating more when it’s humid because sweat can’t evaporate.” (why you need to be careful exercising in hot, humid climates because your body temperature will keep increasing.)

Myth #8: Crunches are a great exercise for your abs.
Truth: Meh. Crunches probably aren’t going to hurt your core strength, but they’re not the most efficient exercise you can do to strengthen your midsection. “Your ab muscles are designed to work most effectively when standing upright,” says McCall. Of course, plenty of great abs exercises aren’t entirely upright.

Personal Trainer Wisdom: Crunches strengthen your rectus abs (upper abs) while igniting your transverse abs (lower abs) to maintain stability. Ideally, it's only a fraction of your core approach.

Myth #9: You must do at least 20 minutes of cardio to make it worthwhile.
Truth: You can quickly get a fantastic cardio workout with high-intensity interval training. “High-intensity cardio challenges the respiratory system to work efficiently to deliver oxygen to working muscles,” says McCall. “If the system is stressed hard enough, it doesn’t require a lengthy workout for results.” Plus, high-intensity training creates an afterburn effect, meaning you continue burning calories after you’re done. One approach is Tabata, or 20 seconds of hard work and 10 seconds of rest for eight rounds total, which adds up to a four-minute routine.

Personal Trainer Wisdom: Too long could be too much stress on the system as a whole. Aim for a shorter cardio session with more substance (and intervals).

Myth #10: You need to stretch before a workout.
Truth: While it’s true that you shouldn’t just jump right into a workout, dynamic warm-ups are where it’s at—you can save those static stretches for afterward.

“Your pre-workout goal should be to improve mobility and muscle elasticity,” says Rosante. This is best done with foam rolling and a dynamic warm-up, keeping your body moving (instead of holding stretches still). This preps your body for work and helps increase your range of motion, which means you can get deeper into exercises (and strengthen more of those ~muscles~).

Personal Trainer Wisdom: A warm-up intends to 1.) Increase blood circulation to the muscles, and 2.) Increase your range of motion in preparation for movement. Although running may accomplish #1, you may be forcing your range of motion with each stride...and tearing the muscle as a result. The body will respond by shortening your range of motion for proper repair. Instead, focus on achieving the necessary range of motion through a series of slow and controlled movements that activate the muscle (think: a plank, squat, lunge, etc).

Myth #11: Yoga isn’t a “real” workout.
Truth: “People who write off yoga probably have an image of yoga as a series of gentle stretches—they haven’t taken a tough yoga class,” says Rosante. “The first time I took one was at Jivamukti Yoga Center; it was a humbling experience. It’s been one of the best additions to my routine for my body and mind.”

While some blissfully relaxing yoga classes are out there, more challenging types (like Bikram and Power Vinyasa yoga) can leave you sweaty, sore, and satisfied.

Personal Trainer Wisdom: Yoga is great, but....don't force the motion or pose. Only position yourself within your range of motion. Anything beyond that could cause more harm than good (see the explanation above).

Myth #12: You should work out every day.
Truth: Not true—hallelujah! When you work out, you’re breaking down muscle fibers so they can rebuild stronger. However, to do this, you need to give your body time to recover from working out. Aim for one to do active recovery rest days per week—doing something that doesn’t stress your body, like gentle stretching or a walk. So, you’re definitely off the hook for that seven-day-a-week workout plan.

Personal Trainer Wisdom: Movement is required every day for a healthy lifestyle. It doesn't have to be a full-court basketball game, though. Your body needs recovery...give it the rest it needs with less stressful movement like walking.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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PERSONAL TRAINER BLOG

Colorado Hikes near Denver: Square Top Mountain

Are you looking for the challenge of a 14er without the crowds? This trail, peaking at about 13,800, is 75 minutes from my LoHi personal training studio in Denver and offers just as many views! It also started my seven-week stretch of nine peaks in July (four 13ers and three 14ers). It’s well worth the visit, even if you only hike the modest first four miles out and back!

Truly, an incredible escape from the personal training studio in Denver.

SQUARE TOP MOUNTAIN TRAIL

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Time of Year: Sunday, July 23rd, 2023.

Weather: 41 degrees and sunny.

Cover: 100% exposed.

Time: 9:04 am - 1:07 pm.

Distance: 6.85 miles total.

Cost: No cost.

Bathroom at Trailhead: Yes.

Difficulty: Hard Level 2 for altitude (13,783 feet), elevation gain (about 2310 feet), and length (nearly 6.86 miles). Steep grade up a dirt path about 2 miles in, but it's not technical.

Route: Out and back (South Park Trail to Square Top Mountain Trail and back).

Traffic: Light.

Parking: 3 spots left in the upper lot next to the trailhead. The lower lot feeds the Bierstadt Trail, and it was packed with a line of cars streaming down the road.

Equipment: Hiking boots, hiking poles.

Terrain: A fairly easy-to-follow dirt trail with a non-technical rock scramble towards the top.

Experience: An incredible alternative to the circus line on the Bierstadt trail next door. While this isn't a 14er, it's pretty close and provides many of the same sweeping views and fruits of the higher counterpart (without the line of people). It is a lovely trail from the moment you step onto it. If you want some of the views without the work, hiking two miles out and turning around is worth it, too.

Denver Personal Trainer Notes: This is a perfect workout for my personal training clients in LoHi, who have shown an excellent cardio baseline. The first section is gradual (a nice warmup) before your climb up. Because it isn’t technical, my personal training clients who love to run can zip up and down for an added challenge.

My personal training clients in Denver love this trail….and see why!

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My LoHi personal training clients recommended this trail, and it ranks as one of my new favorites!

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Even an Illinois native can handle this trail!

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Plenty of alpine lakes in views atop Square Top Mountain.

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Enjoying a windy visit atop Square Top Mountain outside of Denver, Colorado.

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Square Top Mountain is a perfect addition to a personal training session outside of Denver!

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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PERSONAL TRAINER TIPS

The Detailed Itinerary You NEED for a Long Birthday Weekend in Mexico City

I now know that Mexico City, home to 23 million people, is the best-kept secret in the Americas. Rich with architecture, public art, and an incredible culinary scene, Sammy and I won’t wait long to take another long weekend trip south (only a 4-hour direct flight from Chicago!). Under Spanish rule for nearly 250 years, you clearly see the European influence throughout the city. While you must be mindful of any city you visit, we felt completely safe exploring the vibrant and interesting neighborhoods of Polanco, Roma, and Centro Historico. Here is our itinerary for my recent birthday trip:

1. GENERAL ITINERARY FOR MEXICO CITY

Airfare: About a 4-hour direct flight that left Chicago at 8:35 pm and arrived in Mexico City at 1:50 pm. Flights ranged from $500-600 for direct, roundtrip flights. We’ve spent $450 for a round trip on nearly the same flight to San Francisco.
17th: Fly to Mexico City from Chicago, arrive at the Centro Historico Neighborhood
18th: Bike Tour, Cocktails Overlooking the Ruins, and the Polanco Neighborhood
19th: Cooking Class, Castillo de Chapultepec, and the Roma Neighborhood
20th: Shop in the market and fly to Chicago from Mexico City (2:40)

2. CURRENCY OPTIONS AND TIPS IN MEXICO CITY

CHARLES SCHWAB BROKERAGE CHECKING ACCOUNT

Transfer cash for free ATM withdrawals and no transaction fees.

CREDIT CARDS

Bring the Chase Sapphire, Mileage Plus Explorer (20% off on-flight purchases), and Chase Business Ink for no transaction fees.

CURRENCY

1 USD = 19.16 Pesos: Think about $5 USD for every $100 Pesos. Overall, dining is cheaper in Mexico City. Most experiences are 20-30% less than Chicago after a 15% tip (sometimes as high as 40% less expensive for a meal). A few of the historic sites were free or only as high as $10 USD.

3. TRAVELING THROUGHOUT MEXICO CITY

Although we could’ve taken public transportation (bus or train) throughout the city, we always chose Uber…which was a reliable, safe, and cheap option. With this being said, be prepared for a 15-43 minute ride to a neighboring area. I’ve never witnessed more traffic in a city (sorry, Manhatten). With this being said, though, we enjoyed the ample time to look at the public murals, sculptures, and parks along the way. The fare is still cheap (USD 5-10) for this time, and you avoid taking the chance on the cabs (avoid the pink cabs). I highly encourage you to plan your trip with a neighborhood in mind for the day (to minimize back-and-forth travel time). Walking is also an option, but you must know the adjoining neighborhoods and stick to the busy streets to be safe.

Our lovely, artistic Mexico City Airbnb

4. ACCOMMODATIONS IN MEXICO CITY

17--20TH: MEXICO CITY (CENTRO HISTORICO NEIGHBORHOOD)

Airbnb Listing: https://www.airbnb.com/rooms/17924711?guests=1&adults=1
Check-in: 3:00 pm
Check-out: 1:00 pm
-Directions: Uber was an easy, cheap, and safe option to Dirk’s Airbnb (20-30 minute ride for $8-10 USD).
-About the Airbnb: The apartment consists of 3 private rooms and two terraces in this vintage Mexico City home. We enjoyed the privacy and quiet of interior designer Dirk-Jan Kinet’s trendy upstairs apartment. The space reminded us why we stay in Airbnb homes worldwide. The unique design inspired us to transform our home, and the hospitality was unmatched (sorry, hotels). On our first day, Dirk’s partner, Jose Luis, gave us an informative 2-hour walking tour of the historic area with a sneak peek into the local life and bountiful suggestions. Of course, we couldn’t resist sipping the complimentary bottle of sparkling wine left in our new home later that night! This Airbnb undoubtedly enhanced our experience on our first visit to Mexico City.

Airbnb Mexico City

Airbnb Mexico City

Centro Historico Neighborhood in Mexico City

DAY 1: ARRIVAL AND THE CENTRO HISTORICO NEIGHBORHOOD

We haven't booked any tours since we arrived early in the afternoon. We started our journey with an espresso from Café Jekemir and a tour from our host around the Centro Historico neighborhood…the city center for government buildings, a public square, cathedrals, pyramid ruins, historic buildings, and hidden restaurants. After seeing the Mexican military remove the national flag in Zocalo Square at 6 pm, we ventured over to Azul Historico. From the outside, the historic building gives very little insight into the gastronomic experience floating in the air inside. As we entered, it opened into a closed courtyard of dining tables among a forest of trees. This famed restaurant typically featured chefs from different regions of Mexico and that night; we met the various tastes of Veracruz. After indulging in traditional cuisine that included tortilla soup, the shrimp and mackerel ceviche Rojo mix, and the mouthwatering empanadas rellenas de manilla dishes, we explored the city streets. We found performers practicing traditional Aztec dances in an unassuming area. Night one: Check!

Catedral Metropolitana in Mexico City

CENTRO HISTORICO/CENTRO/ALAMEDA CENTRAL SITES

• Alameda Central (visited)

• Palacio de Bellas Artes (check out the top floors, walked by)

• Catedral Metropolitana (visited)

• The Zocalo (where the marathon began in the 1968 Olympics, visited)

• Palacio Nacional (walked by)

• Museo del Templo Mayor (visited)

• Gran Hotel de la Ciudad de Mexico (incredible interiors featured in a James Bond movie; will visit next time)

• Palacio de Carreos de Mexico (will visit next time)

• Museo National de Arte

• La Ciudadela Centro Artesanal (market for artisan crafts and more)

Azul Historico Restaurant Mexico City

Azul Historico Restaurant Mexico City

CENTRO HISTORICO/CENTRO/ALAMEDA CENTRAL RESTAURANTS AND BARS

• Azul Historico (Make reservations)

• Puntarena (Beautiful courtyard restaurant in the same building as Azul Restaurante, great breakfast)

• El Mayor (Beautiful rooftop views of the ruins near Zocalo) -Café Jekemir (coffee)

• Bar la Opera (tequila, will visit next time)

• Miralto (amazing rooftop views, will visit next time)

• Casino Espanol (checked out an event…perhaps we weren’t on the list 😊, will visit next time)

• El Cardenal (lunch)

• Nonsolo Mx (traditional Mexican)

• Maison Kayser (pastries)

• Hosteria “La Bota”

• Café de Tacuba

• Tio Pepe (historic bar)

• Beer La Bota (late-night bar)

Puntarena Restaurant Mexico City

Bike Tour Mexico City

DAY 2: BIKE TOUR, COCKTAILS OVERLOOKING THE RUINS, AND THE POLANCO NEIGHBORHOOD

What do you do in Mexico City if you’re a personal trainer? Sign up for a bike tour, of course! With the tour starting at 10 am, we had time to eat chilaquiles in Puntarena’s open-air courtyard nearby, though (don’t tell my personal training clients). The grassy wall with a tricycle created a memorable backdrop for our breakfast. Considering the amount of traffic in Mexico City (the most we have ever witnessed in a city), we needed to jump in an Uber for our 24-minute ride to the Polanco neighborhood after a time-pressed meal (assume it could take 13-43 minutes to drive to any neighborhood). Upon our arrival, we jumped on our bikes and began our private city tour. From Polanco and back, we traced Mexico City’s history across many neighborhoods and documented the Spanish and French influence on its architecture, public sculptures, and art. The city was a far cry from the rural Mexican style we envisioned. After 250 years of Spanish rule, you see the European influence on every neighborhood (especially the Centro Historico).

By the tour’s end, we covered most of the historic sites and parks in the nearby neighborhoods and stopped in a traditional taco stand to indulge in Roma’s authentic cuisine. Feeling parched, we took an Uber to the terrace restaurant, El Mayor, in the Centro Historico. While enjoying the 70-degree weather, we sipped margaritas and looked over the Aztec pyramid ruins. To cap our night, we enjoyed a drink at Unica before our reservation in the celebrated traditional Mexican restaurant with a modern finish, Dulce Patria.

Reforma Mexico City

POLANCO SITES

• Mexico City Bike Tours (http://mexicobiketour.com.mx/): $38pp, 4-4.5 hours, includes a tour of the Polanco, Centro Historico, and Roma neighborhoods (and everything in between) and a taco stop

• A walk through the beautiful tree-lined streets looking at the mansions

• Castillo de Chapultepec and the Museo Nacional de Historia (Castle on the hill looking down on the French-inspired street, Reforma)

• Bosque de Chapultepec (one of the biggest parks in Latin America)

Castillo de Chapultepec Mexico City

Inside the Castillo de Chapultepec Mexico City

Dulce Patria Restaurant Mexico City

POLANCO RESTAURANTS AND BARS

• Pujol (book reservation 2-3 months in advance, one of the top 5 restaurants in the world, will visit next time)

• Dulce Patria (a modern twist on traditional Mexican dishes, restaurant design is very simple with an 80’s flare, book reservation 1 month in advance)

• Quintonil (book reservation 2 months in advance, one of the top 5 restaurants in Mexico City, will visit next time)

• Jules Basement (speakeasy, will visit next time)

• Unica Restaurant (neat place for a drink, too)

• Contramar (seafood restaurant, will visit next time)

Cooking Class: Mexico City

Cooking Class: Mexico City

DAY 3: COOKING CLASS, CASTILLO DE CHAPULTEPEC, AND THE ROMA NEIGHBORHOOD

With no time for breakfast, we went straight to our cooking class at 9 am in Roma’s Aura Authentic. Luckily, our chef-teacher, Graciela, already had breakfast in mind for us. Before preparing homemade salsa, a zucchini salad, tortillas from scratch, white mole, and cornbread, we ventured out to a local market for ingredients. On the way, we stopped at a delicious corner quesadilla stand to taste a familiar dish in a not-so-familiar way (quesadillas in Mexico City are made without cheese and filled with a variety of ingredients including squash blossom and cactus). After learning about the differences between peppers of various regions, we capped our first meal with Oaxaca worms, grasshoppers, and flying worms (and, yes, we did taste each and they tasted good). Once we returned to the kitchen, we began preparing our master feast that finished with a traditional birthday song and a candle on cornbread.

With daylight hours to spare, Sammy and I Ubered to Latin America’s biggest park, Chapultepec. During our visit to the Castillo de Chapultepec, we hired a docent to explain its history. Soon after, we returned to Roma for Italian cuisine at Rosetta and a night of cocktails in the same area.

Parque Mexico

Rosetta Restaurant Mexico City

ROMA SITES

• Aura Authentic Cook Class (https://www.auramexcooking.com/cooking-classes): $75pp, 4.5-5 hours, includes a morning market tour, meal, and drinks -Plaza Rio de Janeiro

• Parque Mexico

• Templo San Francisco Javier and Plaza Romita

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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PERSONAL TRAINER BLOG

My Personal Training Client’s SPECIFIC Plan to Lose Weight

I dug into my personal trainer archives for this weight-loss diet plan! After a frustrating stream of weight fluctuations, I couldn’t be prouder of my former personal training client’s diet to lose 20 lbs for good (and he has kept it off nearly four years later)! It was a far cry from his typical inflammatory diet and an excellent template for anyone serious about long-term weight loss. Please note that my client's plan below was based on a whole food plant-based spectrum. You should experiment and see what's ideal for you!

WEIGHT LOSS MILESTONES

-Get Down to 187 Pounds on my Home Scale by 7/1/2019
-Get Down to 181 Pounds on my Home Scale by 8/1/2019
-Get Down to 176 Pounds on my Home Scale by 8/31/2019
-Get Down to 171 Pounds on my Home Scale by 10/15/2019

Personal Trainer Wisdom: Losing 1-2 lbs per week is the most sustainable way to lose weight. Matt is taking a realistic, achievable approach to reaching his ultimate goal. Setting milestones is a great way to carry this out at a micro level. While the actual results may vary slightly depending on unexpected factors, Matt has set the intent. The dates are appropriate since most people seek to change life every 3-4 weeks.

WEIGHT LOSS APPROACH PHASE 1

Personal Trainer Wisdom: As a human scientist, I constantly test the body’s sensitivity to food and movement. When developing a weight loss plan, the same approach applies. Matt has created guidelines below based on his physical needs and the principles of cleaning and eating for optimal health (the weight loss is just a result). While each line seems strict, it is adaptable. Most important, it sets the intent once again. All choices will extend from this list. This approach starkly contrasts the most common effort of extending choices from one’s wants instead (which doesn’t necessarily reflect a person’s needs and most likely leads to faulty guesses with unsuccessful, long-term results).

FOODS I WILL ELIMINATE UNTIL I REACH MY GOALS

• Eliminate BREAD, PROCESSED STARCHES, CHIPS, PRETZELS, ALL SALTY SNACKS, and ALL BAKED SWEET GOODS
• Eliminate STARCHY VEGETABLES (Potatoes, Rice, etc.)
• Eliminate 80%+ of DAIRY PRODUCTS
• Eliminate Specifically: PIZZA, FRENCH FRIES, CHINESE FOOD, ITALIAN SANDWICHES, BURGERS WITH BUNS, WENDY’S, and Other FAST FOOD
• Eliminate Fried Foods like Chicken Fingers, Fried Chicken, Fried Appetizers, Fatty Foods: Bacon, Chicken Wings, etc.
• Eliminate Energy Bars of All Kinds (Except in Super Emergencies/Damage Control)
• Eliminate All BEER, and any Indulgent, High-Cal Booze Drinks
• All NUTS Except Pistachios in Shell, Counting When I Eat
• Popcorn in Emergencies
• BBQ Sauce on Meat
• Cereal
• Candy
• Peanut Butter

FOODS I WILL KEEP IN MY DIET BUT MAY EVENTUALLY ELIMINATE FOR CLEAN EATING

• Diet Coke – try to limit to 24 oz a day, MAX
• Splenda – Do not use willy-nilly
• Diet Soft Drink Squirts
• Turkey Jerky & Beef Jerky
• “Lean” Mixed Drinks & Wine – Always Attempt Moderation. Only get drunk “if necessary”
• Arctic Zero Ice Cream (the Extreme Low-Cal Ice Cream) – 1 Pint, 2-3x per week max
• Sugar-Free Creamer for Coffee, in moderation

AT-HOME “YES” LIST

• My Smoothies w/ Almond Milk, Pea Protein Powder, Frozen Fruit, Spinach, Carrots, Bananas, Flax Seeds
• Fruit of All Kinds
• Powdered Peanut Butter in Moderation
• All Raw Vegetables
• Non-Starchy Cooked Vegetables
• Chicken, Shrimp, Jerky
• Dry Soaked Cooked Beans
• Edamame
• Pistachios with Shells

PARTYING, DINING OUT, ETC.

• I will drink Canned Seltzer Alcohol Drinks like Truly, Spiked Seltzer, Aqua Fierte
• I will drink Rum or Vodka + Club Soda or Sometimes Diet Coke
• I will have NO BEER EVER, NO BEER, NO BEER, NO BEER
• I will NOT eat any heavy, junk foods after drinking
• I will eat the best option on the menu when I dine with my girlfriend
• I will eat in great moderation when there are no good choices
• I will eat SLOWLY and MINDFULLY
• I will NOT eat bread that comes out beforehand
• I will NOT eat Chips & Salsa that comes out beforehand

Photo Credit:
Love One Today .com: What guidelines will you set to lose weight?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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PERSONAL TRAINER BLOG

34 Easy Weight Loss Meals with Modifications

My personal training clients in Denver always seek ways to indulge in their favorite meals without affecting their weight loss. I wish dancing around the personal training studio was enough to help them reach their goals. Unfortunately, real change starts with their diets. Hopefully, these thoughtful substitutions will help them and you reach optimal health without giving everything up!

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WEIGHT LOSS BREAKFAST MEALS

1. 2 EGGS OR EGG WHITE OMELET WITH PEPPERS

• Smear the pan with grapeseed oil to remove excess calories and fat.

• Top with hemp seeds for additional good fat, fiber, and protein.
  

2. GRANNY'S BERRY BERRY OATMEAL

• Description: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey.

• Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.), too.
  

3. MMM-MUSHROOM SPINACH SKILLET

• Description: A great combination of flavors… fresh spinach, lots of mushrooms and onions (and potatoes).

• Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

4. TINY TIM’S FARM STAND FRITTATA

• Description: Fresh spinach and mushrooms accented with diced bacon and topped with jack and cheddar cheeses.

• Modifications: No cheese. Replace the milk with broth if possible (otherwise, move to the next menu item). Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

5. BUENOS DIAZ BREAKFAST CHILAQUILES

• Description: Homemade corn tortilla chips cooked with green salsa, topped with mozzarella cheese and two eggs any-style and garnished with refried beans, lettuce, tomato, and sour cream.

• Modifications: No cheese or sour cream. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

6. BANANA OAT PANCAKES

• Description: Fresh diced bananas in an oat batter, perfectly griddled and topped with fresh bananas.

• Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet, hands down. Top with pecans to add healthy fat and protein, and limit the syrup (1 teaspoon as a generous treat to a meal with a lot of sugar from the bananas).
  

7. EGG SCRAMBLERS

• Description: Scrambled with three grade AA farm fresh eggs, served with hash browns and choice of toast or pancakes. Pick your three favorites for a custom scrambler! Green peppers, mushrooms, spinach, tomatoes, onions, broccoli, or scallions.

• Modifications: I’ve left off the other meat and cheese options that will get you in trouble. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

8. BREAKFAST TACOS

• Description: Eggs Scrambled with Chorizo, jalapenos, and onions stuffed in three corn tortillas accented with green salsa and cilantro and garnished with refried beans, lettuce, tomatoes, and sour cream.

• Modifications: No cheese or sour cream. Substitute the chorizo with green peppers, mushrooms, spinach, tomatoes, onions, broccoli, or scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.
  

9. ELENA’S EGG WHITE SCRAMBLER

• Description: Spinach, mushrooms, roasted red peppers, and low-fat Mozzarella. Served with fresh fruit instead of hash browns.

• Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

10. ELENI’S EGG WHITE DELIGHT

• Description: Talk about guilt-free indulgence! Feast on fresh spinach, mushrooms, roasted red peppers, and low-fat mozzarella. Served with fresh fruit instead of hash browns.

• Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

11. THE MEDITERRANEAN

• Description: A sunny omelet of fresh spinach, tomatoes, kalamata olives, oregano, and imported feta cheese.

• Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

12. THE BANNOCKBURN GREEN

• Description: For the veggie lover! Fresh broccoli florets, tomatoes, green peppers, and onions mixed with Swiss and cheddar.

• Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

13. GRIDDLE 24 EGG WHITE OMELET

• Description: Baby spinach, avocado, tomato salsa, turkey bacon.

• Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
  

14. STEEL CUT OATS

• Description: Steel-cut oatmeal with 2% milk served with brown sugar.

• Modifications: Substitute the milk with almond milk and add blueberries, strawberries, or bananas, as well as pecans and a type of seeds (hemp, chia, etc.).
  

15. ESPANOLA (1 EGG SKILLET)

• Description: Jalapeno peppers, avocado, onions, mushrooms, jack cheese, potatoes, and tortillas.

• Modifications: No cheese or milk.
  

16. VEGGIE GARDEN DELIGHT (1 EGG SKILLET)

• Description: Green peppers, onions, mushrooms, tomatoes, broccoli, spinach.

• Modifications: No cheese or milk. Choose a side of fruit.
  

17. ACAPULCO SCRAMBLER (1 EGG SCRAMBLER)

• Description: Diced chicken, jalapenos, tomatoes, avocado, jack cheese.

• Modifications: No cheese or milk. Choose a side of fruit.
  

18. VEGGIES (1 EGG SCRAMBLER)

• Description: Green peppers, mushrooms, onions, broccoli, avocado, spinach, tomatoes, jalapenos, and Kalamata olives.

• Modifications: No cheese or milk. Choose a side of fruit.
  

19. MEXICAN VEGGIE SKILLET

• Description: onions, green peppers, diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, 1/4 avocado.
  

20. Two EGGS OR EGG WHITE OMELET WITH PEPPERS

• Smear the pan with grapeseed oil to remove excess calories and fat.

• Top with hemp seeds for additional good fat, fiber, and protein.
  

21. FRUIT SMOOTHIE

• Instead of the protein powder, add 2 tbs of hemp or chia seeds and 1/2 cup of oats for good fat, fiber, and protein.

• Any amount of fruit sugar beyond 15-20 grams, may lead to weight gain (and a banana and mangoes have 18 grams of sugar in each serving alone.

• Possible combinations: Banana, mango, strawberry, blueberry, kiwi.

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WEIGHT LOSS LUNCH AND DINNER MEALS

1. STIR FRY OR RICED CAULIFLOWER AND VEGGIES

• Be mindful of the oil (a fat-dense option we should minimize). Smear the pan with grapeseed oil to remove excess calories and fat.

• Check out local Asian restaurant menus for different combinations of veggie stir fry.

• Toast almonds on the pan for additional texture and taste.
  

2. VEGGIE STIR FRY

• One to two cups of random veggies (frozen or fresh), 2 tbsp of chia or flax seeds, 1/4 cup of cashew or almond nuts, 3 tbsp of salsa or Trader Joe’s Soyaki.
  

3. CAJUN STIR FRY

• Sauteed mushrooms, green peppers, onions, chia seeds, black beans, creole seasoning, and salsa.
  

4. TACOS WITH BEANS, CAULIFLOWER, AND PEPPERS

• El Milagro corn tortillas (only made of lime, corn, and water).

• Frontera salsas don't have any artificial ingredients.

• Taco Seasoning: 2 tbs chili powder, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp red pepper flakes (optional), 1/2 tsp oregano, 1 tsp paprika, 3 tsp cumin, 2 tsp salt, 2 tsp pepper.
  

5. VEGGIE BURGER AND EDAMAME

• Choose only 100% whole grain or wheat options if you eat the bun. Less or none is better.
  
  

6. SALAD WITH CUCUMBERS, CHICKPEAS, and CARROTS

• Try tossing with almonds and cashews for protein, fiber, and good fats.

• Try tossing with hemp or chia seeds for additional protein, fiber, and good fats.

• A darker green salad green is the most nutrient-dense (e.g., spinach, kale, and collard greens).

• Squeeze lime to add flavor.

• Add black or pinto beans for additional protein and fiber.
  

7. BUFFALO CAULIFLOWER

• I love buffalo sauce on everything.....and it's half butter, half hot sauce: No Bien! Choose Frank's Red Hot Buffalo Sauce- the best healthy alternative!!!
  

8. LEMON GARLIC SAUCE CHICKEN, VEGGIES, AND PASTA

• 1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).
  

9. BEAN CHILI

• 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 green peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.
  

10. TUSCAN WHITE BEAN SOUP

• 2 cans white (or cannellini) beans, 1 tbsp extra virgin olive oil, 1 large onion, sliced, 1 (28 oz) can chopped tomatoes, undrained, 1 tsp thyme, 1 tsp salt, 1 tsp white or black pepper, 1 cup white wine, 1 tsp minced garlic, 3 cups diced red potatoes, 1 cup diced zucchini without skin, 1 tbsp balsamic vinegar, 1 tsp Italian seasoning.
  

11. SPAGHETTI SQUASH WITH A GARDEN VEGETABLE PASTA SAUCE

12. EDAMAME HUMMUS PLATE

• Edamame hummus, raw mushrooms, bell peppers, carrots, celery, grape tomatoes.
  

13. GRILLED OR ROASTED VEGGIE SALAD

• Romaine hearts, baby spinach, grilled peppers, eggplant, red onions, cherry tomatoes, snap peas, squeezed lemon and lime.
  
  Photo Credit:
  Epicurious .com-With a few modifications, this Epicurious favorite could be healthy.

---

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

At-Home Mixed Bodyweight Exercise Program

Looking to spice up your workout routine at home? Here’s a simple plan that only requires your body and a pullup bar for your door frame. Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, et.) and perform 12-16 reps (12 reps per side) for every exercise (30-45 seconds for planks. Don’t forget to answer the questions in the “Assessment Section” after your workout. Even if you’re working with a Denver personal trainer, reflecting on your fitness sessions is always important. Test this program and adapt! You will certainly need to if you have a history of shoulder, lower back, and knee discomfort. Good luck!

EXERCISE CIRCUIT 1

1. Split squat hold with hinged hips (30 seconds)

2. Plank (30-45 seconds, keep the hips elevated)

3. Neutral (close) grip pullups

4. Walking lunge with straight arm twist (slightly rotate the arms two inches past your bent knee, keep your shoulders and hips squared up, and don’t lean while rotating to each side)

5. Pushups with feet on the floor
   Cardio: 1-minute stair run or lateral shuffle

EXERCISE CIRCUIT 2

1. Single-leg squat with straight arms extended in front

2. Plank with feet on pillows or uneven surfaces (30-45 seconds)

3. Walking lunge with overhead straight arms V swing (swing arms into a V overhead as you lunge downward)

4. Wide grip pullups with elastic band assistance

5. Pushups with feet on the couch (30-45 seconds, keep the hips elevated)
   Cardio: 1-minute stair run or lateral shuffle
   

Another program from a Denver personal trainer!/ Photo: Andrea Piacquadio

EXERCISE CIRCUIT 3

1. Bulgarian squat off of a short step (no higher than two stairs)

2. Planks with feet on a step and alternating arm extension (30-45 seconds, keep the hips elevated)

3. Walking lunge with “running man” arm movement (step with the left foot and swing the right arm forward and switch)

4. Wide grip pullups with elastic band assistance

5. Pushups with alternating arm reach to the ceiling
   Cardio: 1-minute stair run or lateral shuffle

EXERCISE Circuit 4

1. Squat pivot to each side with hands behind the head (step to the left, squat, back to the front, step to the right, squat; square up on each side)

2. Plank with alternating chest smack (30-45 seconds, keep the hips elevated)

3. Alternating stepdowns off a step (step down with each foot, return each foot to the top before dropping the other)

4. Neutral (close) grip pullups

5. Pushups exploding off the bottom of the range
   Cardio: 1-minute stair run or lateral shuffle

EXERCISE Circuit 5

1. Stepdowns off a step (step down with each foot, return each foot to the top before dropping the other)

2. Plank alternating elbow rotation (30-45 seconds, point elbow towards the ceiling, keep the hips elevated)

3. Mountain climbers with an alternating knee raise and twist (hold onto a chair with your straight arms and slightly drive your knee towards the opposite shoulder to engage the obliques without compromising your neutral spine (15-20 seconds)

4. Pushups with alternating foot raise on the floor
   Cardio: 1-minute stair run or lateral shuffle

---

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 today…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

THE ELEMENTS OF BEING PODCAST

---

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 on your favorite podcast platform!

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

Whether my Denver personal training clients are trying to lose weight and/or optimize their health, the general nutrition guidelines are the same. I will emphasize that a whole food plant-based approach is the best step towards your optimal self. I’ve taken the hard work out of your hands by supplying my personal weekly plant-based grocery list to help you reach these goals! Take on the challenge and create quick and easy meals with these ingredients in mind! For more ideas on how to fill your grocery list with your plant-based macro needs in mind, visit Whole Food Plant-Based Macro Options.

FRESH FRUIT

• Green Kiwi

• Produce Organic Pink Lady Apples

• Organic Wild Blueberries

• Organic Bananas

• Organic Strawberries

• Organic Bananas

• Organic Limes

• Organic Lemons
  
  

FRESH VEGGIES

• Organic Red, Green, and Orange Bell Peppers

• Hass Avocado

• Organic Asparagus

• Organic Sliced White Mushrooms

• Organic Baby Broccoli

• Organic Angel Hair Coleslaw

• 365 Organic Micro Tipped Green Beans

• Organic Broccoli Florets

• 365 Organic Shredded Organic Carrot

• Organic Red Grape Tomatoes (yes, yes, it's a fruit but...)

• 365 Organic Broccoli Slaw

• 365 Organic Baby Spinach

• 365 Organic Shaved Brussels Sprouts

• Organic Sweet Potatoes
  
  

FROZEN VEGGIES

• Organic Frozen Quinoa With Roasted Vegetables

• Organic Frozen Broccoli

• Organic Brozen Butternut Squash

• Organic Root Veggies

• Organic Sweet Potatoes

• Organic Frozen Peas
  
  

MEAT/ANIMAL

Again, a whole food plant-based approach is the best step towards your optimal self. That being said, if you plan to step outside of the whole plants, choose a few of my suggestions below:

• 365 Organic Large Omega 3 Brown Eggs (If the package says Omega 3, it means the chickens were fed seeds)

• Nature's Rancher Turkey Ground Organic

• Wild Fresh Salmon Coho Fillet (Be mindful of your fish consumption because of contaminants such as mercury)

• Any Wild, Free-Range, and/or Grass-Fed Animal Choices
  
  

DRIED GOODS

• 365 Organic Pinto Beans (Dried)

• Organic Black Turtle Beans (Dried)

• 365 Organic Whole Raw Cashews

• 365 Organic Sliced Raw Almonds

• Organic Corn Tortillas  

• Organic Shelled Hemp Seeds (Affiliate Link)

• Organic Green Lentils (Affiliate Link)

• Organic Chia Seeds (Affiliate Link)
  
  

CANNED GOODS

• 365 Organic No Salt Added Garbanzo Beans

• Amy's Organic Chunky Vegetable Soup (Affiliate Link)

• Organic Stewed Tomatoes
  
  

SAUCES, SEASONINGS, AND MORE

• Frontera Salsa Mexicana Red Tomato With Jalapeno + Cilantro

• Frontera Fajita Sauce

• Creole Seasoning

• Basil

• Tumeric

• Oregano

• Garlic Powder

• Chili Powder

• Paprika

• Ground Cumin

• Vegan Parmesan (Affiliate Link)

• Organic Minced Garlic (Affiliate Link)

• Organic Minced Shallots  

• Organic Minced Ginger (Affiliate Link)
  
  

PLANT-BASED PRODUCTS

• Banza Chickpea Pasta (Affiliate Link)

• Better Than Bouillon Seasoned Vegetable Base (Affiliate Link)

• Ezekiel Sprouted Whole Grain Bread

• Forager Project Organic Dairy-free Cashew Yogurt

• RightRice - Made from Vegetables
  
  Photo Credit:
  hotforfoodblog .com–Even your favorite meals can be healthy with the right grocery list.

---

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 today…your body will thank you!

---

The Elements of Being with Dr. Joel Fuhrman

THE ELEMENTS OF BEING PODCAST

---

EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN

On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).

Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform! 

---

Personal Trainer Blog

Program Research: 40-Min Functional Full-Body Workout

Learning How to Research Fitness Routines

I assume that my personal training clients won't primarily depend on my written programs for the rest of their lives (as they shouldn't). I want you to be able to find something last minute, on the road, or on the fly and adapt it to your needs and wants. Although you don't have a formal fitness education, you should be able to adapt any program assigned to you by other trainers (funny, I didn't know they existed), found on Youtube (only fitness videos, please), or discovered in magazines (do they still exist?). Your lesson starts now with this program.

Principles to Keep in Mind

-Maintain a neutral spine through the movements. Most personal training clients can't support this position while performing the beloved burpees. I suggest performing the burpee off the bench instead of the ground. Your lower back will thank you!

-If you have a history of knee or lower back discomfort, begin each exercise at 25% of the range of motion and slowly increase the range based on your comfort. Don't force the movement if it isn't comfortable for the sake of humanity, pain, and your emotional well-being. Replace the movement or skip it. Reread this paragraph 3x to absorb it into your unconscious (my voice can be pretty persuasive when it presents itself subconsciously).

-Maintain the appropriate hip hinge to alleviate additional force on the knee and over-activate the quads. Also, stop your squat range BEFORE you posteriorly tilt your hips back. Any tilt back (rounding the spine) will require more work from your lower back to tilt back forward.

-Don't compensate, especially on the pushups (your shoulders will suffer). Perform the pushups on the Perfect Pushup handles or off a bench instead.

-Any plyometrics, like jumping, will fire your fast-twitch fibers (important for explosive action). If you can't control your momentum or your ankles feel weak, limit your range on the jump or perform a stationary exercise instead.

LoHi Personal Trainer test program / Photo: Evo Fitness

40-Min Functional Full-Body Workout

My sport-minded personal training clients in Denver will most likely test this fitness program. It captures the explosive circuits you find in many classes and conditioning programs. No additional equipment is needed, and it really can be performed anywhere. Be sure to consider my adaptations above when performing this routine and complete the assessment below.

Fitness Program

• 40-Min Functional Full-Body Workout

---

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? What exercises do you like?

• 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 today…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

THE ELEMENTS OF BEING PODCAST

---

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!

Program Research: Calisthenics Leg Workout (Bodyweight Only)

Learning How to Research Fitness Routines

I assume that my personal training clients won't primarily depend on my written programs for the rest of their lives (as they shouldn't). I want you to be able to find something last minute, on the road, or on the fly and adapt it to your needs and wants. Although you don't have a formal fitness education, you should be able to adapt any program assigned to you by other trainers (funny, I didn't know they existed), found on Youtube (only fitness videos, please), or discovered in magazines (do they still exist?). Your lesson starts now with this program.

Principles to Keep in Mind

-Maintain a neutral spine through the movements.

-If you have a history of knee or lower back discomfort, begin each exercise at 25% of the range of motion and slowly increase the range based on your comfort. Don't force the movement if it isn't comfortable for the sake of humanity, pain, and your emotional well-being. Replace the movement or skip it. Reread this paragraph 3x to absorb it into your unconscious (my voice can be pretty persuasive when it presents itself subconsciously).

-Maintain the appropriate hip hinge to alleviate additional force on the knee and over-activate the quads.

LoHi Personal Trainer test fitness program / Photo: The Lazy Artist Gallery

Calisthenics Leg Workout

The leg programs are endless, and I'm looking for volunteers to test this leg program by Caroline Givan. It's a 43-minute program that will burn your legs without a full-scale gym! Only a yoga block is needed. After you complete the routine, answer the questions below, and we'll discuss! Only a yoga block is required.

Fitness Program

• Calisthenics Leg Workout (Bodyweight Only)

---

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? What exercises do you like?

• 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 today…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

WELLNESS PODCAST

---

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!

Agenda of the Season: Time to Get Summer Fit!

“Move with intent. Eat with intent. Live with intent.
The fruits of your efforts will shape who you are now and define your life tomorrow.”

— Michael Moody, LoHi Personal Trainer

My personal training clients in Denver are ready to become summer fit (and so are you). / Photo: RF._.studio

---

It's the first full week of June, and it finally feels like the start of summer! While the afternoons are still sprinkled with occasional rain in Colorado and Illinois, your season of steps has officially begun! Time to take advantage of the hikes in the clouds, morning tennis games, sunset soccer games, water skiing, walks in the park, kayaking, and much more. 

Maximizing your efforts takes intention and ambition, though. It requires focusing on your strength, endurance, and range of motion. It requires the confidence to build your best self! We all approach the studio with varying levels of fitness, wired physical and mental habits, injuries, needs, and wants. Your job this summer, actually today, is to commit yourself to a new height of awareness, accountability, and adaptation. 

Each week, I will email new exercises/programs to test, fitness/dietary resources to review, and requests to see your movement intentions. It's time to soar above your former self! Look at the sections below for a breakdown of my flowery rhetoric above.

Bike your way to new heights with a Denver personal trainer this summer! / Photo: Andrea Piacquadio

Awareness

How do you know where you're going without knowing where you are? Your beginning starts with an awareness of your physical, mental, and emotional being. Read my book Redefine Yourself. It's meant to be a palatable, easy read to help you reflect on the fears, insecurities, self-talk, and other influences on your mental processes and habits. Most importantly, the sections on decision-making processes and problem-solving approaches truly define how most people approach their personal and professional lives (and what they need to adapt). I also recommend reading Atomic Habits by James Clear. His book will help you curate routines of mindful habits (necessary for sustainable change and, uhm, less body fat :)).

Accountability

Real success is more than being accountable to moi (your favorite LoHi personal trainer)....it's being accountable to yourself. Of course, we'll schedule our standard weekly sessions to build your routine and discuss your fitness and dietary efforts. I'll also watch your every move with your goals, needs, wants, and injuries in mind. That isn't enough, though. I'd love to program all my personal training clients like robots to move constantly, eat ideally, sleep the proper amount, and go to many concerts (maybe?), but all of you are perfectly imperfect humans, and I would feel guilty when I drink wine. Our intention here is to set intentions and hold ourselves to it. Sending me your weekly movement plans (and scheduling them in your calendar), creating a dietary plan with guiding principles, checking your weight and body fat at the studio (not emotionally for everyone, don't feel obligated), and consistently reading health and fitness resources to shape your unconscious and develop a healthy autopilot are steps you can take. Although nothing is ever required, any of these intentions might be the necessary steps to set your summer of sculpting on fire!

Adaptation

I need a favor from you. I was hoping you could become a human scientist and accept my long-winded, thoughtful emails, articles, podcast episodes, and session rants as resources to ponder, extract, and plant into your life. I need you to test, test, and test until you find the right pieces that fit into the beautiful puzzle of you. We're not changing you; just adapting a lifetime of habits to create a new normal. And, this takes patience, curiosity, and ambition. Whether you dive in completely or dip your toe in, take on the often-daunting process of physical change headfirst. Don't fear it-face it. You don't need to change everything, just a bit here and there, and allow it to accumulate. Commit to a 10% pivot in your current approach, and you might be surprised.

---

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).

---

PERSONAL TRAINER BLOG

Test Exercise Program: Summer Ab Circuit

DIRECTIONS

• Perform the exercises in the order below.

• Equipment: Although most exercises are bodyweight movements, you will need a stability ball, dumbbell or kettlebell, bands, and a chair/step. No equipment? Use anything weighted around your home as a substitute, or exchange the movements with equipment for a bodyweight exercise.

• Note the descriptions next to each exercise (e.g., hinging hips, etc.).

• Perform 14-16 reps for every exercise.

• Perform this program 2-3 sessions per week.

  Want to expedite your results? Perform 2 circuits per day for 5 days per week over the next month while maintaining a whole-food diet and minimizing (gulp) alcohol consumption.

• -Click on the links for video demonstrations. If you struggle to feel the activation of your abdominal core, try shortening the range of motion. You may be extending beyond the boundaries of the exercise and compensating. Start at 25% of your range and slowly extend it with each rep until you maximize the burn.

• Don’t forget to answer the questions in the “Assessment Section” after your workout. Even if you’re working with a Denver personal trainer, reflecting on your fitness sessions is always necessary.

Important note About your lower back

If you suffer from lower back pain or discomfort, limit your range of motion and/or remove any leg raises from this program. Always err on caution and move slowly through the reps with intention and focus.

ADDITIONAL OPTIONS

Are you a Denver personal training client wanting more? Well, you’re a greedy fitness savant, aren’t you? Try this program first, and stay tuned for the second version of these circuits coming soon.

LoHi Personal Trainer Ab Program / Photo: Nathan Cowley

AB CIRCUIT 1

WARMUP: Run, bike, or jump rope for 10 minutes at 70% effort

1. Plank with your elbows on the stability ball and feet on the couch: 60 seconds.

2. Straight leg crunch

3. Band chopper with step: The band is set to chest height and rotate while stepping out to engage the obliques, don’t rotate past the outside knee.

4. Dumbbell single-leg glute bridge march: Alternate your legs.

5. Starfish crunch
   Run, bike, or jump rope for 1 minute at 70% effort

AB CIRCUIT 2

1. Plank with alternating leg and arm extensions: Opposite limb lifts: left arm, right leg; then switch.

2. Explosive step-up with dumbbell shoulder press: Alternating side-to-side, step onto a chair.

3. Bent knee cross crunch

4. High knees: 15 seconds.

5. Kettlebell/dumbbell swing: Use your abs and glutes to stop the momentum of your hips as they move forward.
   Run, bike, or jump rope for 1 minute at 70% effort

LoHi Personal Trainer Ab Program / Photo: Polona Mitar Osolnik

AB CIRCUIT 3

1. Low plank twists

2. Inchworm

3. Alternating straight leg crunch

4. Stability ball pushups or Knee tuck on the stability ball

5. Dumbbell single-leg glute bridge march
   Run, bike, or jump rope for 1 minute at 70% effort

AB CIRCUIT 4

1. Side plank: 20 seconds on each side

2. Alternating straight leg crunch

3. Band chopper with step: The band is set to chest height and rotate while stepping out to engage the obliques, don’t rotate past the outside knee

4. Warrior crunch

5. Stability ball deadbug
   Run, bike, or jump rope for 1 minute at 70% effort

---

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

THE ELEMENTS OF BEING PODCAST

---

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!

Test Exercise Program: Upper and Lower Body Strength Circuit Focus

Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, etc.) and perform 12-15 reps for every workout. Also, perform 12-15 reps on each leg if you’re performing a single-leg exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout. Even when working with a Denver personal trainer, reflecting on your fitness sessions is always essential.

EXERCISE CIRCUIT 1

1. Single leg hold with hinged hips in front of the wall (30 seconds at a deep hinge)

2. Dumbbell press on a bench

3. Hammer Snatch (straight left arm out while squatting with a hammer to an overhead press, repeat with right)

4. Pushups on the floor

5. Single leg squat with single arm dumbbell drop (shorten the range if needed)
   Plank on a stability ball or floor (your elbows on the ball or floor for 30-45 seconds, keep your hips up)
   

6. Dumbbell press on an incline bench

7. Bulgarian split squat (keep your back foot on an elevated step while you drop into a single-leg squat)

8. Pushups off the bench

9. Single leg deadlift with single arm dumbbell drop (shorten the range if needed)

10. Dumbbell bicep hammer curls on the BOSU
    Plank with your feet elevated on a bench with alternating arm reach in front (on your elbows for 30-45 seconds)
    

Definitely ask your Denver personal trainer how to properly perform deadlifts. It’s never worth sacrificing your lower back! / Photo: Ruslan Khmelevsky

EXERCISE CIRCUIT 2

1. Single leg balance with a single arm shoulder press and lateral step

2. Dumbbell chest flyes on the flat bench

3. Dumbbell deadlift (place dumbbell vertically between the legs and lift)

4. Pushups off the bench

5. Single arm dumbbell bicep curls on the BOSU
   Plank with alternating elbow raise (alternate an elbow lift towards the ceiling for 30-45 seconds, keep hips up)
   

6. Squats with dumbbells at your side (hinge back towards the wall)

7. Dumbbell chest flyes on the incline bench

8. Half-clock dumbbell lunges (Step with your left to the 10 and 12’o clock spots and then step with your right to the 12 and 2’o clock spots, repeat)

9. Tricep kickback on an incline bench (45-degree torso, elbow locked to your side)

10. Curtsy lunge with dumbbell lift (swing the back foot across the body while keeping the foot straight in front, lift a dumbbell to your chest)
    Plank with alternating chest smack (on your elbows for 30-45 seconds, keep hips up)

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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?

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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!

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN

THE ELEMENTS OF BEING PODCAST

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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!

Colorado Hikes near Denver: Mason Creek, Bear Paw, Old Mill, and Staunton Ranch Trail Loop Trail

It’s rare to snap a view of Pikes Peak from Denver, but a 45-minute drive from my LoHi personal training studio in Denver gives a clear view of the floating mountain from Staunton State Park. The pictures from my recent hike show it (and much more) in the distance even on an overcast day. Definitely worth the challenge!

My home away from the personal training studio in Denver.

Mason Creek, Bear Paw, Old Mill and Staunton Ranch Trail Loop Trail

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Time of Year: Saturday, April 8th, 2023.

Weather: 51 degrees and overcast.

Cover: 80% covered.

Time: 8:49 am - 12:08 pm.

Distance: 9.08 miles total, a steady 1499 total foot gain.

Bathroom at Trailhead: Yes.

Route: Staunton Ranch Trail (clockwise) to Old Mill Trail to Mason Creek Trail to Bear Paw Trail to Mason Creek Trail to the trailhead.

Traffic: Light to Medium traffic by the end.

Parking: 50% full (2 lots).

Equipment: Hiking boots and microspikes for the icy sections.

Terrain: Dirt-packed trail with some areas of rocks and ice. Easy access to the vistas.

Experience: Always a great experience in the well-manicured Staunton State Park. Heading clockwise on this trail saves you some work on the steeper grade in the other direction. While most of the trail is a tree-covered path with random views, the payoff is in the middle 2-3 mile stretch (where the vista turnoffs are located....each worth stopping to check out). Whether finishing the loop or heading out and back in either direction, you're locked in for at least 8 miles for all of the vistas. Even on an overcast day, Pikes Peak shined in the distance above the clouds. Well-worth the hike!

Cost: State park daily or annual pass.

Difficulty: Moderate for length and steady elevation-gain heading clockwise (steeper climb counter-clockwise).

Personal Trainer Notes: Definitely enough gain and distance for a workout but nothing too serious for anyone with an adequate cardio-baseline. The counter-clockwise route looked more challenging and, perhaps, most ideal for my eager personal training clients in LoHi.

My personal training clients in Denver will love this old mill on the trail!

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Climbing walls for my most ambitious LoHi personal training clients!

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Even an Illinois native can handle this trail!

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360 degrees from the first vista!

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An incredible first vista on the Mason Creek Trail!

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Quite the landing pad for a personal training session outside of Denver!

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The trail to fitness with a Denver personal trainer! Who’s coming with me?!

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While Staunton State Park is popular, personal training clients can find solitude at different points of the Staunton Ranch Trail.

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Although the view seems far from the LoHi personal training studio, it’s only 45 minutes away!

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I definitely need to start scheduling personal training on this boulder pad! So beautiful!

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A nice little rock climb for a view!

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A quick stroll away from the Denver personal training studio, and you’ll find yourself in a field of beauty!

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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PERSONAL TRAINER TIPS

Colorado Hikes near Denver: Beaver Brook Trail

I’ve held the Beaver Brook Trail in my back pocket for a while….and it didn’t disappoint! Only a 27-minute drive from my LoHi personal training studio in Denver and a straight-forward (literally) hike west from the scenic Lookout Mountain in Golden. Beautiful views and just enough of a workout to earn a brewery visit down below!

My home away from the personal training studio in Denver.

Beaver Brook Trail

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Time of Year: Monday, February 27th, 2023.

Weather: 45 degrees and sunny at 9:57 am. Although there were 25 mph gusts of winds in Golden and Boulder, it was a non-factor on this tree-covered path heading straight west.

Cover: 80% covered.

Time: 9:57 am - 1:24 pm.

Distance: 8.43 miles total, 1421 total foot gain (but not a continuous gain up).

Bathroom at Trailhead: Yes.

Route: Beaver Brook Trail (out and back).

Traffic: Light (only two people besides us).

Parking: Only 10% full (not typical).

Equipment: Hiking boots and microspikes (definitely necessary on the ice).

Terrain: Mostly icy and snow-packed trail. The spikes made the ice a non-factor.

Experience: A great workout with varying elevation and beautiful vistas in the first 2 miles and more sprinkled throughout. Unfortunately, we had to cut the last 2.5 miles. Curious about what's on that end!

Cost: Nothing.

Difficulty: Moderate for length and varying elevation gain on an icy path.

Personal Trainer Notes: While the views are mostly on the front end, it’s still worth continuing your journey for the mileage and workout. Most trails will lead you on a gradual incline, whereas you’ll enjoy the fruits of varying elevation gain out and back. Don’t expect to glide home.

My personal training clients in Denver love this hike in Golden!

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A little different view from our Denver personal training studio in LoHi!

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Even an Illinois native can handle this trail!

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My personal training clients have appreciated the varying challenges of this hike in Golden.

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The views in the first 2 miles are outstanding!

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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PERSONAL TRAINER BLOG

Fitness Resource: Five and Six-Day Weekly Strength Workout Programs

I recently wrote these options for my Denver personal training client looking to refine his strength approach. Now you can, too! Here are several five and six-day programs to consider. Take a look at each schedule and determine the best fit for your goals, interest, and availability. Each can be adapted and swapped monthly. Remember that this list is only a fraction of the endless possibilities. The specific breakdown comes later. Good luck!

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Personal training in Lohi / Photo: Li Sun

Establish an adaptable weekly fitness structure (with or without Denver personal training sessions included). First, choose a section based on the number of days you’ll dedicate to formalized exercise (5 or 6 days) and then review the options under each. Once you determine the structure closest to your lifestyle, needs, and wants, we’ll discuss how to adapt and personalize it. Please note: Our bodies are intended to move daily. We may still see some benefits from only exercising 1-2 sessions per week, but we may not achieve the desired gains.

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6-Day STRENGTH Programs

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WEEKLY WORKOUT Schedule 1

• Day 1: Traditional sets of chest and core exercises 

• Day 2: Traditional sets of legs (part 1) and core exercises 

• Day 3: Traditional sets of back and core exercises  

• Day 4: Traditional sets of legs (part 2) and core exercises 

• Day 5: Traditional sets of arms, shoulders, and core exercises 

• Day 6: Sprint cardio, core exercises, ROM movements....or yoga

WEEKLY WORKOUT Schedule 2

• Day 1: Circuit sets of chest and core exercises 

• Day 2: Circuit sets of legs and core exercises 

• Day 3: Circuit sets of back and core exercises  

• Day 4: Sprint cardio, core exercises, ROM movements

• Day 5: Circuit sets of arms, shoulders, and core exercises 

• Day 6: Sprint cardio, core exercises, ROM movements...or yoga

WEEKLY WORKOUT Schedule 3

• Day 1: Traditional sets of chest and core exercises 

• Day 2: Traditional sets of legs (part 1), sprint cardio, and core exercises

• Day 3: Traditional sets of back and core exercises  

• Day 4: Traditional sets of legs (part 2), sprint cardio, and core exercises 

• Day 5: Traditional sets of arms and core exercises 

• Day 6: Traditional sets of shoulders and core exercises 

WEEKLY WORKOUT Schedule 4

• Day 1: Traditional sets of chest and core exercises 

• Day 2: Traditional sets of back and core exercises 

• Day 3: Traditional sets of legs and core exercises 

• Day 4: Traditional sets of shoulders and core exercises 

• Day 5: Traditional sets of arms and core exercises 

• Day 6: Sprint cardio, core exercises, ROM movements.....or yoga

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Time to change your shape with a Denver Personal Trainer! / Photo: Victor Freitas

5-Day STRENGTH Programs

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WEEKLY WORKOUT Schedule 1

• Day 1: Traditional sets of chest, triceps, and core exercises 

• Day 2: Traditional sets of back, biceps, and core exercises 

• Day 3: Traditional sets of legs, short cardio, and core exercises 

• Day 4: Traditional sets of shoulders and core exercises  

• Day 5: Sprint cardio, core exercises, and ROM movements...or yoga

WEEKLY WORKOUT Schedule 2

• Day 1: Traditional sets of chest, biceps, and core exercises 

• Day 2: Traditional sets of legs, short cardio, and core exercises 

• Day 3: Traditional sets of back, triceps, and core exercises 

• Day 4: Sprint cardio, core exercises, and ROM movements....or yoga

• Day 5: Traditional sets of shoulders and core exercises  

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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PERSONAL TRAINER BLOG

Injury Prevention: Lower Limb Program (for Shin Splints, Tight Calves, and Weak Ankles)

Unfortunately, too many of my personal training clients in Denver initially come in with complaints about their shin splints, tight calves, or weak ankles. Most often, these problems have lingered for months, if not years. No more! If you complete this program 2-3 times per week for a couple of weeks, your discomfort and tightness will quickly dissipate.

You shouldn’t have shin splints while meeting with a personal trainer in LoHi or running on the uneven sidewalks of Denver. / Photo: Ameruverse Digital Marketing Media

DIRECTIONS

The program is intended to help you resolve:

• shin splints

• tight calves

• weak ankles

If less time is permitted, please complete at least 10 minutes of the program in the order below while you watch television, listen to my podcast, instruct your child on life, reflect on your choices, etc. Be consistent and strong!

Eliminate tight calves with these exercises from a personal trainer in LoHi.

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You may want to skip over a few of these exercises but listen to your Denver personal trainer and complete them all to get rid of your nagging discomfort!

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Eliminate weak ankles with these exercises from a personal trainer in LoHi.

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ADDITIONAL EXERCISES with videos

• Video: Foam Rolling Your Calves - Roll over your calves. 45-second roll on each part.

• Video: Multiplanar Hop - Standing on one foot, jump laterally or forward and land softly on the other foot. Then jump back to the starting position. 2-3 sets/8-10 reps.

• Video: Gait Toe Walk / Gait Heel Walk - Walk across a room with your forefoot off the ground. Then, walk back on your tiptoes. These exercises will strengthen your compartment muscles. “When these muscles are stronger, they can withstand more stress,” Matt Schneider says. “You want to build up these muscles so that they, not the bone, take the brunt of the impact of running. 2-3 sets. 

• Video: Tibialis Raise - Lean your back and butt against the wall with your feet flat, approximately 24 inches in front of you. Pump the toes up high while your heels maintain contact with the floor. The greater the range of motion your toes pass through, the better the workout. 2 sets/30 seconds.

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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).

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EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN

THE ELEMENTS OF BEING PODCAST

---

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!