The Game Plan for a New Diet

Abstract

The journey begins!! Many personal training clients can quickly adapt a new plan for 2-3 weeks, but it isn’t long-term realistic while challenging a lifetime of wired habits. After years of study, I believe Zafra Cooper’s book Cognitive-Behavioral Treatment for Obesity offers the most comprehensive solution for sustainable weight loss of any level. Hands down.

I also understand that most personal training clients don’t want to dedicate such an intensive effort to therapy, assessment, reflection, experimentation, and analysis, nor do they have the time. Although I have extracted what I believe are the most instrumental activities to achieve your health goals, please know that we are hacking the system in some ways. Truly sustainable change for the more significant habits in life requires a consistent routine with an emotional overlay over 1-12 months. Essentially, we need to lay new neural railroad tracks!

We will attempt to help you reach your goals sooner, though (and I’ve seen it done nearly 20 years of personal training). If you need motivation, check out The Evolution of My Personal Diet or read my personal trainer reviews. The reviews are positive, not because I perform magic-I’m just a guide. My personal training clients (aka all-stars) did the necessary reflection and work to reach their results. Instead, I should be reviewing them: “Emily is the quintessential reflective being and human scientist dedicated to unearthing her movement and eating patterns through collaborative relationships. She has exhibited exemplary control over her health by instituting a cyclical approach of awareness, acceptance, and adaptation.” I believe you can be the next Emily.

So, with this being said, I have constructed the game plan below. It is meant to be self-guided and followed in the given order for reflective reasons and efficacy. You may jump around as needed, though. If you decide to complete the activities and send me your answers, I will certainly send my response with additional insights. We will also discuss your journey during our sessions as well. Whether you’re a meat eater or plant enthusiast, a change in your health will always begin with a change in your mind. It’s time to go beyond the simple and dig into our beautiful, complicated selves.

Keywords

• Sustainable weight loss

• Cognitive-Behavioral Treatment for Obesity

• Wired habits

• Neural railroad tracks

• Motivation

• Immersive experience

• Diet plan

• Diet log

• Dietary changes

• Taste and Texture Profile

• Emotional Experience with Food

• Situational Experiences with Food

• Inflammatory foods

• Stress eating

• Portion control

• Foundation of Nutrition

• Biological clock

• Circadian rhythm

• Meal plan

• Nutrient ratio

• Vegetable intake

• Trigger foods

• Lean muscle

• Creating a new normal

• Whole food

• Self-improvement books

• Nutrition books

Whole Food Diet / Photo: Ella Olsson

OUR GOAL TODAY

Get yourself up and running with this self-guided plan and begin an immersive experience!

PART 1: ESTABLISH THE GAME PLAN

Here's your adaptable game plan for your diet over the next four weeks. Please note that many of the phases will overlap. Jump around as desired, but know it was designed and ordered strategically :).

PHASE 1: Assessing the trends and patterns of you (Week 1)

Assessment Activities:

• Activity: Complete a 3-day diet log with times (no caloric amounts needed at first, simply examining current patterns and preferences). You may complete this log in an email, on your phone, or using an app like My Fitness Pal. Find my sample personal trainer log: A Personal Trainer’s 3-Day Diet Log.

• Activity: Experiment with several quick and easy dietary changes/pivots (10-20% change). Find resources throughout www.michaelmoodyfitness.com and visit the sites/books mentioned in the Immersive Experience section below.

• Activity: Complete the Taste and Texture Profile.

• Activity: Complete the Connecting Our Emotional Experience to Food Assessment.

• Activity: Complete the Evaluating Our Situational Experiences with Food Assessment (e.g., social settings versus when stressed).

• Book: Begin reading the first five chapters of Dr. Fuhrman’s book End of Dieting. Pay special attention to the notes about inflammatory foods and popular diet differences. Also, note the order here. I purposely placed this activity at the end of this section. The awareness of your current patterns is the essential first step. It frames anything else you modify or add to your diet. If you don’t make changes extending from your current habits, you may eventually return to the same wired habits down the road.

Examine Stress Eating and Portion Sizes:

• Article: What Being a Parent Taught Me About Managing Stress

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

• Article: How to Overcome Your Anxiety at Work

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

• Article: 7 Portion-Control Tricks for Weight Loss

Proper nutrition begins with a new assessment of your current eating habits with your Denver personal trainer. / Photo: Jane Doan

PHASE 2: Laying the foundation of eating (Weeks 1/2)

The Foundation of Nutrition:

• Article: Review The Whole Food Plant-Based Pyramid of Nutrition Principles Article and reframe your anchors into a pyramid (not your parent's food pyramid). Please keep in mind that this approach to diets also extends to animal consumption. No matter the amount of meat in your diet, plants must provide a baseline for an optimal strategy.

• Article: Review the 10 Phase Diet Progression for Weight Loss and choose your starting point. Reassess and move up or down on the progression list based on your needs, wants, and results every two weeks.

• Activity: Begin your self-assessment and foster a new dietary awareness. Ask yourself after each meal, “How did the meal affect me physically, and what steered my choices for this selection?”

• Book/Research: Continue reading End of Dieting and review the principles of diet and the science behind digestion and absorption, as well as your biological clock and circadian rhythm provided in the following links:

1. Research: The Adventist Health Studies

2. Research: The Iowa Women's Health Study

3. Research: The Nurses' Health Study

4. Research: The Physicians' Health Study

5. Book: Eat for Life by Dr. Furhman

6. Research: Circadian Rhythms and Obesity in Animals

• Activity: Begin creating a meal plan based on the insights from the activities above, the links throughout this game plan, Dr. Fuhrman’s suggestions in the book, and the other resources you’ve examined.

Setting Principles and Your Philosophy:

• Article: THE WHOLE FOOD PLANT-BASED PYRAMID OF NUTRITION PRINCIPLES

• Article: A Personal Trainer’s 3-Day Diet Log (An example of how I've used these principles in my diet)

• Book: The Omnivore's Dilemma by Michael Pollan

• Book: In Defense of Food by Michael Pollan

• Documentary: The Game Changers - The documentary dispels the common misconceptions about nutrition through the lens of the active person. I must emphasize an important point: The principles apply to males and FEMALES. 

• Documentary: What the Health - An excellent documentary demonstrating the compromised nutritional influences on our lives and the power of a plant-based approach. 

• Book: The End of Dieting by Dr. Fuhrman  

• Podcast: EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BESTSELLING AUTHOR DR. FUHRMAN

Plant-based eating can be easier than you think with the right exchanges. / Photo: Ella Olsson

PHASE 3: REVAMPING YOUR DIET AND Testing (Weeks 2/3)

As you add new foods to your diet, determine your body's sensitivity. Pay attention to the environmental and social influences on your behavior. Are separate routines required for these different situations? Have you found new foods you like or dislike? Quite a bit to assess and reassess. Here is a list of significant areas that you’ll want to examine.

Consistency (Average Meal Times):

• Important Questions: What time do you typically eat each meal? Does this vary from day to day?

• The Lesson: As a goal, you'll want to eat within 30-60 minutes of the same mealtime each day. You typically want to feed yourself every 3-5 hours to minimize any deficiency, control your blood sugar levels, and train your biological clock for a hormonal anticipatory response. If one pushes the limit to 6-9 hours in between meals, it may seriously affect their portion control.

• The Big Questions: What determines the amount of time in between meals? Do you typically allow a big gap in between? Is it because you're not hungry or busy with work? 

• Activity: Time to do a check-in every 3-5 hours.

• Book: Eat for Life by Dr. Furhman (The follow-up book to End of Dieting and the non-sensational, scientific explanation of why these principles are so important.)

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

• Article: The 17 Healthiest Breakfast Options from a Diner Menu

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

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

Amount of Food:

• Essential Questions: What is the typical amount of food for each meal? What steers the amount? Do you ever feel stuffed or starved?

• The Lesson: Did you feel stuffed or starved after any meal? If so, you may want to modify the amount to 25% in either direction. Your body will not operate effectively when deficient or handle a surplus at a given time.

• When is your first meal? What time do you typically wake up? Are you starving by this first meal? Eventually, your body may be starved/nutrient deficient and kick in its secondary system (which can compromise weight loss efforts). In the longitudinal study of my personal training clients over the last 15 years, anyone who didn't eat within 1-2 hours of waking up faced the biggest challenges in reaching their goals. Another note: A gram of fat typically is nine calories, while protein and complex carb options are around four. Sometimes, cutting some of the fat to shave a larger and quicker chunk of the meal is easier.

• The Big Questions: Ask yourself if you feel stuffed or starved before and after every meal. 

• Activity: Aim to eat within 1-2 hours of waking up.

Vegetable Intake:

• Essential Questions: What is the ratio of nutrients and vegetables on your plate?

• The Lesson: The nutrient ratio goal for each plate is 50% vitamins and phytonutrients, 25% fiber, and 25% protein. Where's the good fat? You'll get it with these food choices, but try not to exceed 15%. 

• The Big Questions: How can we maintain at least a vegetable intake of 50% on each plate during day-to-day, social, and stressful situations? It looks like you have a good start on the day-to-day approach!

• Activity: Establish a rigid rule of half a plate of vegetables for every meal (even when eating out socially).

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

• Article: Macro Grocery List

• Book: Cookie and Kate Cookbook (vegan and vegetarian options)

• Book: The Minimalist Baker Cookbook (vegan and vegetarian options)

Trigger Foods:

• Essential Questions: What are your trigger foods? How does the environment influence these choices?

• The Lesson: I don't care if you're the queen of nutrition.....any bagels, pasta, peanut butter, candy, quick bars, or chocolate will even terrorize the strongest (hence why non-animal eaters may still struggle with their health). Healthy or not, I wouldn't keep it in the house if you can't control the amount. For example, Dave's Killer Bread and Ezekiel Sprouted Bread are the healthiest choices. These products offer whole-grain ingredients that give them more value. Considering how whole wheat is grown these days, I'd move this ingredient to the bottom of the list. 

• A case study to also think about I can eat avocado toast with sliced tomatoes, and TJ's Everything seasoning all day, every day. Luckily, the fats in the avocado offset the blood sugar spike from the bread (which still occurs with the healthiest bread). Overall, though, it may still be too much for my cumulative blood sugar levels (hello, diabetes, and weight gain) and will dangerously increase the amounts of my good fats (which should remain between 12-15% of my daily intake). If you add avocado or seeds to any meal, keep it to two tablespoons to be safe.

• Also, peanut butter (or any nut butter) is a notorious trigger food for most. The combination of carbs, fats, and protein is similar to the lethal combination found in a McDonald's hamburger and pizza. Putting aside the fact that it's tough to stop after the recommended serving of 2 tablespoons, oil is quite simply not healthy (the main ingredient in nut butter). Keep in mind that oil is highly processed and a massive smack of nutrient-shallow calories (yes, even EVOO or avocado oil). Although we keep the nut butter in our house for Preston, I don't touch it. It took me years to unsubscribe, though. 

• Another note about snacks and desserts (chips, donuts, apple pies, cheese bites, etc.). I can pretty much eat 12 lbs of chocolate every day....and a tiny bit begs me to eat more. Instead of wasting my simple sugars on a massive chocolate brownie with caramel (very specific, huh?), I save it for alcohol consumption (Who doesn't like wine?). Remember that excess simple sugar consumption throws your blood sugar levels and weight for a spin. Perhaps find a lower-sugar option (like fruit) as an alternative.

• Article: “7 Ways to Beat Your Junk Food Cravings" Review
  

Quick Options (Like Bars):

• Essential Questions: Do you ever grab a bar on the run? If so, what's inside your favorite bar?

• Your Lesson: It's worth mentioning if this exists on other days. The Larabars RX Bars undoubtedly provide the closest ratio of macronutrients (protein, fat, and fiber) I have found in any quick bar. It's minimally processed and tends to consist of 3-8 whole ingredients (essential since our intent is to include whole plants). Unfortunately, it doesn't supplement the value of a full meal, it's still processed (though minimally), and may contain eggs (whole food plant-based is preferred). I don't worry about the tax you put on your system while eating this bar. I worry about the fuel you're missing with this choice. The fuel needed to sculpt a lean body is under the intensity of exercise 5-6 days per week. We want to "Meet the Need" of our bodies. To clarify, I didn't mean meat. Just something to keep in mind if you're ever in the supplement spirit.

Animal Choices (Including Eggs):

• Essential Questions: What are these choices' social, cultural, and environmental influences?

• The Lesson: If you live with an animal on your plate, know that it isn't as a nutrient-dense option as beans, seeds, and nuts (among a million other vegetables). My clients who typically consume at least 40% of animal (meat and dairy) in their diets tend to have the most difficulty losing weight and body fat. See Dr. Fuhrman's book Eat for Life if you need science to back up all these suggestions on nutrition and The Game Changers documentary, which dispels the common misconceptions about nutrition through the lens of the active person. I wonder what you can get away with each day. If you want a less inflammatory (nutrient-dense) option, try substituting its calories and protein for seeds, beans, and nuts.

• Activity: The more whole food plant-based diets, the more lean muscle and tone you'll achieve. If you choose meat, aim for wild, free-range, and organic. Trader Joe's organic vegetarian eggs with omega-3 are the best option if you buy eggs. Translation: The farmers feed their free-range birds seeds (and free-range is a rather loose term). 

• Article: Are Eggs Healthy? Learn the Truth (An in-depth and informative perspective)

• Book: Eat for Life by Dr. Furhman (Like End of Dieting, this book describes explicitly the negative consequence of too much animal consumption)

• Research: Pan A, Sun Q, Bernstein AM, et al. Red Meat Consumption and Mortality: Results From 2 Prospective Cohort Studies. Arch Intern Med 2012. doi: 10.1001/archinternmed.2011.2287Sinha R, Cross AJ, Graubard BI, et al. Meat intake and mortality: a prospective study of over half a million people. Arch Intern Med 2009, 169:562-571. doi: 169/6/562 [pii] 10.1001/archinternmed.2009.6

• Research: Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality

PHASE 4: Creating a new normal (Weeks 3/4)

• Adapt your base meal plan from observations, tests, books, and many resources.

• Assess the meal plan every two weeks. This assessment could be as simple as “How can I add a new meal or subtract a meal that makes me feel uncomfortable?”

Time to dig in and change your diet! / Photo: Georgia Maciel

PART 2: IMMERSE YOURSELF (SOMETHING TO KEEP IN MIND)

You're building a new normal, and it’s time to pull from the multiple resources above and hold yourself accountable. Joining whole food and fitness-related social media groups adds another layer of motivation and accountability, too. Also, you’re more likely to maintain a healthier mindset when you’re consistently reading self-improvement and nutrition books. These books will feed you new information, but the real value is the reminder and the mental structure you maintain while digging in daily. My crazy mind, when tamed, is an incredible force that amplifies the enjoyment of experiences. It drives my endeavors. It could also be a wild beast if not contained. Think about how you want to tame your inner beast with new habits.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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PERSONAL TRAINER BLOG

Weight Loss Resolutions You Shouldn't Make

ABSTRACT

This article provides insightful revisions to common weight loss resolutions that are often unrealistic and set individuals up for failure. It highlights the importance of setting achievable goals, making smarter choices when dining out, and measuring progress sensibly. Expert advice from personal trainers and registered dietitians emphasizes the need for sustainable, healthy practices, including focusing on small changes, eating balanced meals, and committing to a well-planned workout routine. The article encourages readers to approach weight loss with a realistic and holistic mindset, ultimately promoting long-term success and overall well-being.

KEYWORDS:

• Weight loss resolutions

• New Year's resolutions

• Realistic weight loss goals

• Healthy dining out tips

• Measuring weight loss progress

• Sustainable weight loss

• Balanced calorie intake

• Effective breakfast for weight loss

• Fitness resolutions

• Efficient workout routines

• Avoiding exercise burnout

• Interval training for weight loss

• Setting achievable fitness goals

• Weight loss advice from experts

• Long-term weight loss success

Change with a personal trainer starts right now! / Photo: Elina Fairytale

Are your New Year’s resolutions already setting you up for failure? Check out these rewrites to set you up for weight loss success (from the MSN article “13 Weight Loss Resolutions You Shouldn't Make.”).

"I WANT TO LOSE 20 POUNDS"

"Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution," says Amidor.

Revised resolution: Lose 1 pound per week.
"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," suggests Amidor. "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."

Personal Trainer Wisdom: Big, drastic changes can be overwhelming and tiring. Test the effect of small changes 1 lb at a time. Also, don’t forget that losing 1-2 lbs weekly is most sustainable. Not fast enough? It isn’t your biological choice. Time for acceptance. With this trend, do you have 52-104 lbs to lose anyway? Most likely not. Be patient and do this right.

"I'M GOING TO STOP EATING AT RESTAURANTS"

“Nixing a night out with friends for the sake of your diet is no way to live,” says Amidor. “You'll only wind up frustrated and will be more likely to fall off the wagon.”

Revised resolution: Order smarter at restaurants.
"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests Amidor. In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed," says Amidor.

Personal Trainer Wisdom: I don’t wholly agree with this suggestion. I’ve seen many people build a first-course habit at all costs (this time a salad, next fried calamari). To minimize starvation, eat a small balanced meal (10 almonds AND an apple) 1-2 hours before dinner instead and stick to a mindful entrée at the restaurant.

"I'M GOING TO WEIGH MYSELF EVERY MORNING"

"Daily weigh-ins are not an accurate gauge of progress," says Tanya Zuckerbrot, a registered dietitian based in New York City and founder of the F-Factor Diet. Water retention and hormones can mean as much as a two-pound swing in as little as a day. Plus, if your weight-loss plan involves strength training (and it should!), you may even gain weight from increased muscle weight while still losing fat and inches.

Revised resolution: Measure weight loss in inches, not pounds.
“When you feel your pants getting looser as the weeks go by, you'll know you're slimming down,” says Zuckerbrot.

Personal Trainer Wisdom: While checking the scale may give you an overall indication of your weight loss trend, the minor day-to-day fluctuations may be caused by a number of the aforementioned factors. Don’t sacrifice your sanity; save the scale for a monthly check-in.

"I'M GOING TO EAT 900 CALORIES A DAY UNTIL I LOSE THE WEIGHT"

Sure, severely restricting your calorie intake will spur weight loss, but you'll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). "This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight," says Amidor.

Revised resolution: Develop a healthy eating plan with an RD.
If you're unsure how to lose weight the healthy way, consider making an appointment with a dietitian. "Many RDs now take insurance, so don't be afraid to ask if yours is accepted," says Amidor. The Academy of Nutrition and Dietetics has a registered dietitian referral service that allows you to search a database of practitioners across the nation.

Personal Trainer Wisdom: Repeat this mantra: “You don’t need to create a deficit to lose weight, you don’t need to create a deficit to lose weight, ….” Your body is an effective and efficient machine that operates optimally when fueled and appropriately repaired. Most commonly, the average (sedentary) person only needs 1300-1700 calories daily. Trust your body. When you live in line with your set metabolism for a given point, your body will lose the weight for you.

"I'M GOING TO CUT CALORIES BY SKIPPING BREAKFAST"

Research shows that foregoing a morning meal will put you on the fast track to weight gain, not a loss. In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day.

Revised resolution: Eat a protein-packed breakfast every morning.
“Eating a filling breakfast lessens the chances of bingeing on junk later in the day,” says Zuckerbrot. "Pair lean proteins with high fiber, complex carbs….to keep hunger at bay and ward off craving all day long."

Personal Trainer Wisdom: Eat a protein-packed ________ is soooooooo 2005. You’re better than this! My revised resolution: Eat a nutrient-packed breakfast of vitamins, fiber, fat, and protein every morning.

"I'M GOING TO GET MORE EXERCISE"

"This resolution isn't specific enough to be successful," says Jim White, a personal trainer and registered dietitian in Virginia Beach, Va.

Revised resolution: Commit to a set number of weekly workouts.
Fitness newbies should start with one weekly workout that combines cardio and weight training, like a body sculpting class or a session with a trainer. After three weeks, build up to two weekly workouts, and over time aim for five workouts a week. Progressing slowly wards off injury and excessive soreness that may prevent or deter you from sticking to your exercise program.

Personal Trainer Wisdom: The more general your approach, the more general your results. Create a business plan for your fitness. What is your mission? What results do you expect? What do you need to do? What do you want to do? What progression is realistic for you?

"I'M GOING TO THE GYM FOR TWO HOURS EVERY DAY"

“Working out two hours a day is not only boring, but it can also cause injury in newbies who aren't used to being physically active,” warns White.

Revised resolution: Do efficient workouts.
“Trade in long sweat sessions for high intensity, 30-minute interval workouts—you won't burn out as quickly and you'll actually torch more calories than doing long, drawn-out workouts," says White. Plus, researchers from the University of Western Australia found that interval training helps suppress post-workout appetite, further accelerating weight loss.

Personal Trainer Wisdom: In our society, we have latched on to the idea that everything should be scheduled for an hour. Have you ever wondered why? You might be surprised by what you achieve in half of the time (especially when you plan and move with intent).

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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!

Mastering Healthy Eating on the Road: Tips for Weight Loss and Well-Being While Traveling for Work

ABSTRACT

The article addresses the everyday challenges of maintaining a healthy diet and losing weight while traveling for work, emphasizing the need to overcome negative assumptions and adopt a proactive mindset. The author recounts a personal experience navigating limited and unhealthy food options during a road trip and proposes practical solutions for various obstacles professionals may face. The suggested strategies include establishing personal nutrition guidelines, packing non-perishable snacks, researching healthy options at airports and along travel routes, scheduling flights to allow for preparation time, cooking in accommodations without kitchen access, and using grocery stores to stock up on healthy food. The article also addresses concerns about time constraints, potential judgment from colleagues when ordering special meals, and the importance of assertiveness in prioritizing health. Each proposed solution is accompanied by its implications and potential drawbacks, emphasizing the importance of planning and proactive decision-making in maintaining a healthy lifestyle on the road.

Keywords:

• Healthy eating tips for professionals on the road

• Weight loss strategies during business travel

• Proactive mindset for maintaining a healthy diet while traveling

• Road trip nutrition guide for busy professionals

• Overcoming challenges of eating well on business trips

• Healthy snacks for professionals during travel

• Airport food options for a nutritious diet

• Time-efficient strategies for healthy eating on the road

• Cooking without a kitchen while traveling for work

• Finding healthy options near hotels and workplaces

• Balancing work meetings with healthy meal choices

• Assertiveness and healthy eating in a professional setting

• Planning for a healthy lifestyle during business travel

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INTRODUCTION

Eating healthy and losing weight while traveling professionally each week is difficult. The typical reactive assumption, without breaking down the problem, is that it’s IMPOSSIBLE to eat healthily and lose weight on the road. As a former Midwestern native, I understand entirely. When it comes to a challenge like this, I often have to consider my mindset. It's incredible how often I have jumped to wrongful, emotionally driven assumptions when I first noticed a problem-especially when it came to my health at an earlier age; what a state of stress trying to take care of my health, which is ironic! I quickly blamed a lack of resources, work, and everyone else. In 2017, my wife, son, and mother-in-law drove 13 hours over two days from Chicago to Washington, D.C.. The food options were sparse and, regarding health, absolutely awful. Meat, cheese, bun, cola....meat, cheese, bun, cola....a consistent offering down Highway 94 throughout Indiana, Ohio, and more. I feel you!!!! I can't imagine traveling to rural and small towns across America with the limited offerings of McDonald's, Pizza Hut, Applebees, and Chilis.

Maybe you are guilty of these same tendencies or dealt with similar challenges. If you recognize this, it's probably time to change it. If you feel a lack of control, then it's time to take control of the situation. Instead of saying, "There are no options in the middle of nowhere Ohio, Michael," try to say, "I will find viable options within a 5-10 radius of my hotel and workplace. Instead of saying, "Work is so demanding on the road that I don't have the time to travel somewhere for healthy food options," try to say, "I will travel to the nearest grocery store and stockpile my refrigerator-equipped room with healthy lunch options." The theme: Changing the defeatist self-talk to "I will" statements. What I suggest moving forward will be fruitful unless you are willing to find a solution and want to make a change. I've listed the usual excuses/reasons why eating healthy is tough on the road and the solutions with their implications. Use each of the strategies when deemed most appropriate for your current situation and carefully consider the drawbacks of each as well. Ultimately, you can make at least one of the options work daily with a change of mindset, a reflection on priorities, and a willingness to dedicate an additional 0-30 minutes to your diet. Regardless of your choice, don't forget that PLANNING MATTERS.

PROBLEMS, SOLUTIONS, AND IMPLICATIONS

1. Problem: I don't know what to eat.

Solution:
Determine the best nutrition combination for you.
Implication:
We should always eat and move with intent. If you don't know what to eat, you must establish your nutrition guidelines and principles beforehand (with a personal trainer, Google machine, or other trusted professionals). This foundation will be your starting point for any eating decision and measure how far you have pushed beyond the perfect combination. Use the plate image in the article How to Lose Weight Without Exercise to steer your choices on the road. On the other hand, this process takes time, and you don't have it. Unfortunately, this is a non-negotiable solution. It would help if you completed this action before attempting anything else (especially since it guides all approaches). You don't have to do this alone. Be patient and learn what you must do while sitting on a plane.

2. Problem: I find myself constantly snacking on unhealthy options when I fly.

Solution:
Pack non-perishables for the trip.
Implication:
You can easily pack dried, unsweetened, and unsulfered fruit, nuts, and more for your travels. Although they will not meet your nutritional needs, they will hinder some indulgences. On the other hand, space could be a factor with your checked and/or carry-on luggage and may limit your available space.

3. Problem: There aren't any healthy options at the airport.

Solution:
Review your guidelines on nutrition and determine if you’re overlooking something or have something delivered before you depart to the airport.
Implication:
Now airports are offering more and more options that fall in the range of the dietary suggestions you’ll find in the article How to Lose Weight Without Exercise. You will also find specific healthy fast food menu items in the article 37 Snack Ideas for Weight Loss (And You Won’t Be Bored)…..which gives small meal ideas at home and on the road. On the other hand, smaller airports truly may have limited options. In that case, you could pick something up on the way to the airport or deliver it wherever you are before your departure.

4. Problem: I rarely have time to fit anything else into my schedule when I arrive.

Solution:
Schedule your flight to arrive an hour earlier than normal.
Implication:
Since lack of time typically impedes the healthy eating process, you can give yourself more time to prepare and research healthy food options by scheduling your flight an hour earlier than normal. On the other hand, the hour must be taken from somewhere (hopefully not sleep), and you may not have any time to spare.

5. Problem: I don't know where to eat healthy food.

Solution:
Find viable options in a 5-10 radius of my hotel and workplace.
Implication:
With technology and the endless phone apps, you can easily find restaurants, diners, and more along the route from your hotel to the workplace. Go to Google Maps and type in "Restaurants (Town or City)" and find the options on your path. Visit the website and review their menus. Although diners or family restaurants typically offer many unhealthy options, you might be surprised by 3-4 alternatives on a usual expansive menu (think stir fry or skillet). You will also find specific healthy fast food menu items in the article 37 Snack Ideas for Weight Loss (And You Won’t Be Bored)…..which gives small meal ideas at home and on the road. On the other hand, do you have time to wait for a restaurant to prepare your food? You may need to order ahead and quickly pick it up at the door.

6. Problem: There aren't any healthy options or restaurants near my hotel or workplace.

Solution:
Cook your meals.
Implication:
We've taken many conveniences in society for granted, including access to meals. Although people say, "I don't cook," meaning "I refuse to cook." You don't need to be a chef to create quick and simple meals daily. I make three meals each morning within 13 minutes. It is possible....as long as you're willing to do the initial experimentation phase to determine what you like best (and it's quick to prepare). On the other hand, cooking (and grocery shopping) still requires time and could be tough during a tight schedule. You may need to creatively carve out a little time from different areas (e.g., cutting a meeting short by 5 minutes, having groceries delivered to your room or apartment, etc.).

7. Problem: I'm surrounded by unhealthy options at the hotel and workplace.

Solution:
I will travel to the nearest grocery store and stockpile my refrigerator-equipped room with healthy lunch options.
Implication:
Book a hotel or an apartment with a fridge. If the hotel doesn't have a fridge, book an Airbnb. If you can't book an Airbnb, stockpile your room with non-perishables and fruits/vegetables that won't perish within a few days. On the other hand, time could be a huge factor, and you won't have the wiggle room to sneak away to a grocery store. You may need to visit a nearby convenience store (Google "convenience store" or ask your hotel).

8. Problem: I don't have access to a kitchen.

Solution:
Expense an Airbnb apartment instead of a hotel room.
Implication:
While a hotel room may give you luxury and ease, I'm not sure what it gives you that's better than an Airbnb apartment. The Airbnb options have grown so much that you can secure a space 3x the size of a hotel with the same level of luxury and comfort. The check-in process is comparable, and you can cook your meals. Conversely, the closest Airbnb option to your workplace could be an additional 10-30 minutes away, which is not ideal for a tight schedule.

9. Problem: There aren’t healthy options off the highway on my road trip.

Solution:
Identify small towns and cities on your route and type “(the town or city) restaurants” in Google Maps.
Implication:
To eliminate the roadside desperation, you’ll need to prepare ahead once again. Take 5 minutes to review your route on Google Maps and then type in “(the town or city) restaurants.” You might be surprised by the number of options that will pop up roadside or within a 5-minute drive of the highway. On the other hand, you are requiring an additional 3-30 minutes during this process….time you don’t have.

10. Problem: The workplace only offers unhealthy options during my meetings.

Solution:
Bring your prepared meals for lunch or have a meal delivered during the same time slot.
Implication:
Preparation is the key here. Anything you can prep or schedule in advance will give you the alternative you want. On the other hand, you may not have had the time to prepare the meal or schedule a food delivery in advance. Let's be honest, though, if you know what to order from a place you selected in advance, it won't take more than 2 minutes to order delivery.

11. Problem: My meetings run into each other, and I have no time to eat.

Solution:
Be more assertive.
Implication:
This is rarely a reasonable excuse. It would help if you were more assertive. It is fair to expect that you need a 30-minute break at some point in the day. You must prioritize it and remove some irrational time urgency you constantly place on your life. On the other hand, meetings may run late, and any free time will become obsolete. In these cases, though, you can easily have food delivered.

12. Problem: I don’t want to be judged by my colleagues while special ordering.

Solution:
Be assertive and order what you want….but find ways to still participate in the experience.
Implication:
There is an underlying and, often, overt theme here: Be assertive. While you need your job, your job requires you. It should be fair to carve time for healthy eating in an already demanding 13-hour workday (which you can argue is a generous offering to your company….no matter what they pay you). Putting aside the time challenge, many still feel awkward ordering what they want when eating with colleagues. Ultimately, it doesn’t matter what your colleagues think.

Nevertheless, you understand that they want you to share the experience with them….especially if you’re the one who invited them to dinner. Then, still indulge in the experience with them! It's under your control, though. Order one drink (instead of 3) and discuss its unique taste profile. Order a plant-based dish (instead of the cheeseburger) and discuss your favorite restaurants and dishes. Essentially, contribute to the conversation of the experience but control what you eat. If anything, order 1-2 appetizers for the table and steal a small bite of each to exhibit your tasting participation. On the other hand, this strategy requires one to be more assertive and confident (both of which take time to foster).

Photo Credit:
beyondwords .life–Are there more healthy options on the road than you realize?

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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

4 Ways to Approach Holiday Eating

Challenge: My holiday eating is out of control!

Reason You Give: “I can’t escape it!”

It’s that time of year….turkey roasting in the oven….the scent of rosemary and thyme floats through the air while the savory stuffing and sweet cranberry sauce absorb your stare. Soon, your indulgence reaches maximum effort, and you’re ready to sleep off your food coma on the host’s hardwood floor. The official kickoff to holiday eating: An annual tradition of celebrating the best of life from Thanksgiving to New Year’s Day!

While it is a time of celebration, it is also a time of stress for people interested in weight loss or maintaining their health. Although I believe “if you do it, you should do it well,” you may not feel or look well if you do “it” for 40 nights. With this being said, here are four approaches to help you handle the festive eating holidays this month.

You can still celebrate the holidays while meeting a personal trainer. / Photo: Nicole Michalou

1. ESTABLISH A DAY-TO-DAY ROUTINE, ENJOY THE HOLIDAY INDULGENCE, AND THEN RETURN TO YOUR ROUTINE.

Personal Trainer Wisdom: Whether it’s a holiday or not, your indulgence, or cheat meal, truly needs to be an outlier. Why? You want an impeccable and nutrient-dense perfect routine so that a celebration won’t undo everything you worked hard for….it’ll just slightly skew it for the moment. If you find that the simplest smell of a pumpkin pie sends your weight through the ceiling without returning, you must question your day-to-day approach (which means rethinking your daily meals). Ultimately, the routine you integrate before and after a holiday will determine how restrictive that holiday becomes. Take the time to establish an effective diet (the normal way of eating) that meets your health goals and make the celebrations a small blip on the radar of health.

2. SET FOOD RULES.

Personal Trainer Wisdom: No matter how you spend the holidays, you most likely will be enticed by the many belt-busting traditional dishes. While you can’t avoid it all, you can establish a framework to guide your choices. It will help you achieve bottom-line nutrition with each meal and the proper exchange system to manage holiday eating. Here are several rules to consider:

-Minimize the “Big 6”: Dairy, grains, alcohol, refined sugar, processed food, and meat. The combination and amount of these foods have played the biggest role in whether or not my personal training clients lost weight over the last 13 years. Choose the pastries with the least amount of sugar. Cut your portion of turkey in half and replace it with roasted vegetables. Eat half of the cheese that you normally select when drinking wine. Little changes can go a long way!

• Fill half of every plate with vegetables.

• Drink a glass of water between each glass of alcohol.

• Precede each treat with a healthy option.
  
  

3. BRING TWO HEALTHY DISHES.

Personal Trainer Wisdom: Recently, my wife, Sammy, and I hosted a Friendsgiving (an early Thanksgiving party with friends). Although I have a dairy intolerance, our friend, Zelle, is allergic. We carefully identified which dishes had butter, milk, and cheese. Funny enough, nearly half of the potluck dishes fit this criterion (and were some of the favorites). Not taking any chances, Zelle typically brings a couple of dishes, knowing most people’s habits. If you have a similar restriction or concern about the food at parties, take the same initiative. At the bare minimum, you’ll have a couple of dishes to choose from without feeling guilty.

4. HOST THE PARTY AND MAKE THE FOOD.

Personal Trainer Wisdom: Don’t like what other people serve at holiday parties? Host your party, then! There’s no better way to control the type of food being served. It’ll give you the chance to contain every ingredient of your meal. You limit the temptation of another host’s treats and organize a party that supports your goals. If cooking is too much of a burden, cater from Whole Foods or ask guests to bring a specific dish (with your restrictions in mind).

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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

Easy Sweet Potato Dal Recipe for the Instant Pot

It’s soup season in Denver….and the Instant Pot is your new friend! Try this easy sweet potato dal recipe. As a personal trainer, I can’t recommend a better option to blend nutrient-dense plants in a short amount of time. Allow the Instant Pot to naturally pressure-release if you like a pureed soup. Otherwise, release the pressure early to enjoy a chunky delight on a chilly night!

A nutrient-dense soup on a cold Colorado day for my personal training clients in Denver.

SWEET POTATO DAL RECIPE INGREDIENTS

• 1 1/2 tablespoons unrefined virgin coconut oil

• 1 large yellow onion, chopped 

• 1 teaspoon kosher salt, plus more to taste 

• 5 garlic cloves, minced

• 2-inch piece fresh ginger, grated or finely minced

• 1 to 2 serrano peppers, to taste (seeded and membranes removed for less heat), diced

• 1 teaspoon ground coriander

• 1 teaspoon ground cumin

• 1 teaspoon ground turmeric

• 1/2 teaspoon Indian red chile powder or 1/4 teaspoon cayenne pepper (omit for a mild version)

• 2 bay leaves

• 1 cup red lentils, rinsed 

• 1 1/2 pound sweet potatoes, peeled and cut into 

• 2 large or 3 small tomatoes, chopped, or 1 (15-ounce) can diced tomatoes

• 1 (13.5-ounce) can "lite" or reduced-fat coconut milk

• 2 cups water 

• 1/2 cup fresh cilantro, roughly chopped

• 1 to 2 tablespoons fresh lemon juice, to taste

SWEET POTATO DAL RECIPE INSTRUCTIONS

• Select the Saute setting on the Instant Pot and add the coconut oil after a few minutes, followed by the onion. Add a tiny pinch of salt and cook until the onion is slightly softened 3 to 4 minutes.

• Add the garlic, ginger, serranos, coriander, cumin, turmeric, chile powder (if using), and bay leaves. Stir and cook until the mixture is very aromatic, 30 to 60 seconds.

• Add the lentils, sweet potatoes, tomatoes, coconut milk, water, and 1 teaspoon salt and stir to combine the ingredients. Select the Cancel Setting.

• Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cooking time to 12 minutes.

RECIPE NOTES

• This recipe is gluten-free, nut-free, soy-free, and no added sugar.

• Want more protein? Top the soup with a tablespoon of hemp seeds and 1/4 cup of cashews (10-11 grams), or serve with grass-fed beef or seed-fed chicken.

• Check out the Vegan Instant Pot Cookbook by Nisha Vora for more great recipes!

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Michael Moody: Personal Trainer, Author, and Podcast Host

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

What Being a Parent Taught Me About Managing Stress

THE BIG AHA MOMENT:

As a baby, my son Preston taught me how to manage stress more effectively without knowing it! What a smart little man! 😊

The reactive assumption, without breaking down this claim: Babies teach us nothing! They are little animals trying to survive in nature. What do they know!!!

The real breakdown: Giving birth to a child will change your life forever. You will always need to think about others, be mindful of your risk-taking behavior, plan ahead, focus on meaningful interaction, and show empathy and sympathy…..wait a minute; shouldn’t we be doing this anyway (with or without a child)? Honestly, my wife, Sammy, and I didn’t feel the drastic change in life that most people claim. The responsibilities and day-to-day specific approach may have been reshaped, but the principles were the same. Although that was true, Preston inspired new approaches to managing stress. He unknowingly prepared a Stress 101 curriculum for his Dad: A model of human instinctual behavior. It made me rethink my needs and how I structured my life to minimize stress. Here’s how:

Is this a picture of me or my son? It depends on the day…. / Photo: Henley Design Studio

OBSERVATION: I NEED TO MAKE MY PRIMARY (SURVIVAL) NEEDS A PRIORITY BEFORE PURSUING ANY SECONDARY TASKS/PROJECTS.

Personal Trainer Wisdom: A long time ago (when Preston was 0-8 months), Sammy and I relied on Preston’s cries to alert us of his basic survival needs: Changing his diaper, laying him down to sleep, giving him milk, making sure he’s not too cold, and making sure he’s not too hot. While a parent will always look for serious signs of discomfort or sickness as a caution, the primary focus was this list. If we fail to meet these demands, Preston’s cries will, uhm, continue for a very long time (rightfully so).

Eventually, Preston’s ego kicked in, and life became more complicated (e.g., crying resulted from the inability to communicate in a way we understood, the lack of attention, or the societal restriction of haphazardly tossing toys down the stairs). Although his cognitive brain muddled what he needed at the moment and how he communicated it, Sammy and I still considered Preston’s survival needs as a first option. I take the same approach with myself when I experience discomfort or stress. Poor Preston couldn’t move on until we met those needs, and I can’t either. And, yes, I’m a big baby.

Unfortunately, my advanced cognitive brain taught me to ignore or distract myself from these innate physical needs for most of my life. With my new observations of Preston, I began asking the following questions: How often do I hold off eating lunch or visiting the restroom because I need to finish a computer project? How comfortable do I feel while ignoring these cues? What stress level do I experience while “h-angry” or squirming in my chair? How often does it redirect my focus from the project at times? Does it contribute to a subtle (or not-so-subtle) anxiety?

Once I considered these questions, I started to realize the level of discomfort and stress I created by ignoring my need to eat, sleep, or potty (think like Preston). Despite my efforts to suppress the need, it was still sitting in my unconscious and manifesting itself in several ways, including impatience, irritability, reactiveness, etc. I never want anything to hinder my success in terms of creativity, effectiveness, and efficiency. Sometimes, the most stressful situations in my life have been resolved with this renewed focus on my physical self. President Bill Clinton always fed diplomats before an important meeting, and I will certainly continue to take the same approach with myself.

OBSERVATION: ROUTINE RULES!

Personal Trainer Wisdom: Babies are creatures of habit and routine. Please let me rephrase this: ALL of us are creatures of habit and routine. Babies thrive on the predictability of a schedule. It isn’t a result of feeling cognitively satisfied with their adherence to a routine. They rely on physical cues to trigger action for food and sleep. The core system of their bodies loves to efficiently and effectively prepare for both (think hormonal release). Ever wonder why babies typically wake at the same time every day? For some reason, Preston never realized that it was the weekend and that Mama and Papa wanted to sleep an additional 1-4 hours. He continued to wake at 7:15 am, almost within 5 minutes every day (even on Saturdays!!!). While less convenient for sleeping parents, it contributed to a healthy lifestyle and proper recovery time. In a perfect world, I don’t need an alarm, and my body begins a systematic approach to slowly wake the body starting three hours before that typical time. What an efficient machine! The same process takes place with a consistent eating schedule. The human body wants to predict the next influx of fuel to use it in the most efficient manner (hence, the reason you’re hungry at noon on Saturdays if you typically eat every weekday at noon).

Of course, if we missed one of Preston’s naps, he reached an epic level of irritability that was difficult to calm. It wasn't much different when I was overtired. If my body typically rests for the night at 11:30, it certainly gives me an internal physical smack until I succumb to its demand. I easily recognize when I’m pushing these limits and fighting my physical self (especially if I’m working on a work project late night). Unfortunately, the anxiety I feel as a result ends up affecting my ability to fall asleep when I eventually hit the pillow. A routine helps me become an efficient machine, and it will protect it as much as it comes. The more I fight it, the more discomfort I feel, and the same applies to the timing of meals.

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Michael Moody: Personal Trainer, Author, and Podcast Host

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: South Boulder Peak via Homestead Trail

What do you do when everything above 10,000 feet is covered in snow? You return to the foothills of Boulder for drier climbs under mild winter conditions. While you save yourself driving time, you will still work hard on these peaks. South Boulder Peak is a great example and my latest victim. Number twenty-eight hike for the year with two more to go before we say goodbye to 2023.

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

South Boulder Peak via Homestead Trail

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Time of Year: Saturday, November 18th, 2023.

Weather: 42 degrees and sunny.

Cover: 80% covered after the initial approach and then 100% for the top quarter.

Time: 8:03 am - 12:15 pm.

Distance: 9.11 miles total from the upper lot.

Cost: $5 (Parking app).

Bathroom at Trailhead: Yes.

Difficulty: Hard level 1 for altitude (8524 feet), elevation gain (3009 feet), and length (9.11 miles). Not technical.

Route: Mesa Trail to Homestead Trail to Mesa Trail to Shadow Canyon South Trail to the peak and then Shadow Canyon Trail to Mesa Trail

Traffic: Light (mostly runners).

Parking: The first lot was full, but the second lot was 75% full. Enough parking at the start and finish of the hike.

Equipment: Hiking boots, hiking poles.

Terrain: Typical Boulder path with layers of dirt, gravel, and rocks of all sizes along the way (no technical bouldering except for the last 10 feet of the peak, a very approachable climb). Completely dry.

Experience: If you've hiked Bear Peak and Green Mountain, you will be treated to comparable views and a similar sloped, rocky climb. The initial approach offers views of the peaks with historic cabins sprinkled along the way. The staircase begins once you hit the actual ascent at about the 2.8-mile mark. The climb isn't steep, but the 2000-foot gain in less than 2 miles is difficult. This is a massive nod to the many Boulders runners who sprint to the top. The descent is manageable without poles, but they certainly help.

Denver Personal Trainer Notes: The elevation gain within a short span mirrors the Manitou Incline trail outside of Colorado Springs. It is a test of muscular and cardio endurance (without the stairs). Considering the length and overall gain, this trail is perfect practice for my personal training clients who love 13ers and 14ers.

Not a bad nearby view for my personal training clients in Denver.

My LoHi personal training clients love the access to the foothills from Denver.

Some evidence of a fire from a couple of years ago.

The incredible view of the front range mountains in Colorado.

Resting with the High Plains of Colorado in the background.

You typically don’t see a home from the 1800’s during a personal training session!

Not a bad view descending from South Boulder Peak.

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The first of two peaks on this hiking trail in Colorado.

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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

"13 Meal-Prep Hacks to Save Time in the Kitchen" Review

Are you sick of spending too much time in the kitchen? Contrary to what you think, weight loss can be more accessible than you think. I've found 12 tips that simplify meal planning (from the recent Livestrong.com article "13 Meal-Prep Hacks to Save Time in the Kitchen")! Take a look!

1. COOK ONCE PER WEEK

Pick one day a week and do the bulk -- if not all -- of your shopping and cooking on that day. It might sound like a big time commitment, but doing everything at once means you only have to preheat the oven once, chop your meats and veggies once and clean your kitchen once, says Casey Moulton, founder of Kitchen Karate. For instance, to chop all of the ingredients for one meal, it takes about 10 minutes. However, to chop all of your ingredients for 15 meals at once, it takes about 40 minutes, Moulton says. That’s a huge time saver. However, resist the temptation to cook two, three or four weeks in advance. Most cooked meals tend to stay fresh in your fridge for about a week. If you need help determining the proper serving size of each dish, check out 7 Portion Control Tricks for Weight Loss.

2. KEEP IT SIMPLE

“Try recipes that are practical, easy to follow and have familiar ingredients,” recommends chef Candice Kumai, author of “Cook Yourself Sexy” and co-host of E! News’ “Food Envy.” After all, you’re trying to simplify your life, not master the fine art of sushi rolling. “Some individuals opt to cook recipes that are a bit too advanced for their experience,” Kumai says. “So make sure that you stay within your range of comfort. Start with recipes that only have a few steps and a few ingredients that you love.” Once you start to feel more confident in your abilities, try rotating in a slightly more complicated dish from time to time. It will help you expand your skill set and enjoy new recipes without adding a ton of stress.

3. CONSIDER EACH FOOD’S TIMELINE

Some foods are a bit more sensitive to the passing of time than are others. Berries and greens like spinach and arugula, for instance: They get mushy fast. So, it’s typically best to eat them earlier in the week, says Jaime Mass, RDN, LDN. Also, if you are prepping salads, they will stay crisp longer if you store any dressings and oils on the side in a separate container, says chef Candice Kumai, former host of Lifetime’s “Cook Yourself Thin” and TLC’s “Homemade Simple.” (She notes that kale holds up better than thinner salad greens.) When you’re ready to dig in, just drizzle and eat. Also, while you might like avocado in your salad or sliced apples for a snack, you should hold off slicing and dicing them until you’re ready to eat them -- unless you actually like them oxidized and brown.

4. FILL YOUR FREEZER

Even with meal prep as plan A, life happens: From time to time, you’ll run out of prepped food in your fridge. That’s when it’s handy to have a half-dozen prepped meals stored in your freezer, says Jaime Mass, RDN, LDN. “Most meats that are already cooked can last in the freezer from two to six months. Soups also store well in the freezer, and you can split them into single servings to store for up to three months,” Mass says. So grab a permanent marker and start marking eat-by dates. If you don’t want to write directly on your Tupperware, you can put the containers in freezer bags and then write the dates on them. Don't have enough room? You may want to read the article 11 Foods to Toss Out of Your Kitchen For Good.

5. USE THE SLOW COOKER

Whether you have a crazy schedule, don’t have much faith in your cooking abilities or just love juicy, flavor-packed dishes, slow cookers are amazing, says Jaime Mass, RDN, LDN. Don’t have one? It’s time to invest. While small 2.5-quart slow cookers are good options for people who are tight on cabinet space, seven-quart ones can cook upwards of 10 meals at once. To cook an amazing meal, all you have to do is plug in the cooker, throw in some chopped veggies, meat, spices and liquid and walk away. Most recipes call for slow-cooking the ingredients between four and eight hours -- meaning you can cook your meals while you’re out running errands, at work or even asleep.

6. DON’T DISMISS FROZEN PRODUCE

Bags of frozen broccoli and blueberries aren’t just convenient, they’re surprisingly nutritious. According to 2013 research from the University of Chester in England, the vast majority of frozen produce is higher in antioxidants and other nutrients than is fresh produce. For instance, in the study, frozen carrots were found to have about three times the lutein and twice the beta-carotene, as well as greater levels of vitamin C and polyphenols, compared with their fresh counterparts. “They are picked at their peak of freshness and flash frozen so they don’t lose nutrition during transport from farm to store,” says Jaime Mass, RDN, LDN. “They are nutritious and can help keep you on track when prep time isn’t plentiful.”

7. GO AHEAD, REPEAT MEALS

So what if meal prepping means you eat four Greek yogurt parfaits in a week? “It isn’t a bad thing to repeat meals, especially if it helps keep you on track and you enjoy the food you’re eating,” says dietician nutritionist Jaime Mass, RDN, LDN. After all, making a big batch of a dish and then dividing it up to eat throughout the week is a simple time-saver. However, to keep yourself from getting bored, you might want to mix up what meals you repeat each week, Mass says. For instance, one week you may want to make a huge batch of quinoa salad and another week an enormous pot of turkey chili.

8. CROSS-UTILIZE INGREDIENTS

For cooking newbies, shopping for exact recipes can prove helpful. But for those who are prepared to take some creative license with their food, looking for ingredients you can use in a variety of dishes can save you time and money, says Casey Moulton, founder of Kitchen Karate. After all, if you buy an entire bunch of tomatoes for a single taco salad, you’re going to end up with a lot in the garbage. But if you buy a whole bunch of tomatoes, cook them and divide them up to use in pastas, in wraps and in salads. You can save on cooking time and keep from throwing away your money. “Go into the store knowing how many servings of proteins, grains and vegetables you need,” he says. When you get home, get creative to use up everything you’ve purchased.

9. FORM AN ASSEMBLY LINE

Rather than prepping and cooking each meal individually, focus on cooking everything all at once -- just do it in stages. After all, pretty much every ingredient will require some combination of washing, chopping, seasoning and cooking. So as soon as you get home from the supermarket, rinse/wash up every ingredient that needs it, and then get slicing, dicing and chopping, recommends Casey Moulton, founder of Kitchen Karate. Next, fire up all four of your stove’s burners and use both of your oven racks to cook up to six ingredients at once. If you have more than six ingredients to cook, just rotate them in once the other ones are done. Then, all you have to do is mix and match to make your dishes.

10. SPICE IT UP

When you’re eating chicken three days in a row, spices are vital to beating taste-bud boredom, says Casey Moulton, founder of Kitchen Karate, who uses one or more of the following in each of his meals: salt, pepper, onion, garlic and olive oil. They’re among the world’s most versatile flavoring agents and create a tasty palate for adding more herbs and spices. After all, a sprinkle of basil in one dish and a dash of curry in another can make two seemingly similar chicken-and-onion dishes taste wildly different, Moulton says. Bonus: Herbs and spices are full of health-boosting antioxidants and are great for adding flavor to meals without increasing your sodium intake, says Florida-based dietician nutritionist Jaime Mass, RDN, LDN. Take a stroll down your supermarket spice aisle and stock up.

11. UPGRADE YOUR KITCHEN TOOLS

Hardcore meal preppers can benefit from investing in the right tools, says Casey Moulton, founder of Kitchen Karate. For instance, think about your pots and pans: Can you fit them all on your stove at the same time? If so, you can cook more food in less time. Moulton also recommends storing your pantry’s oils and vinegars in labeled spray and squeeze bottles for easy and lightning-fast handling. (Plus, you’re less likely to overuse calorie-dense oils if you’re spraying them rather than pouring them out of a bottle.) Resealable plastic containers can also come in handy when storing grains like rice, quinoa and couscous. On each lid write any pertinent cooking instructions. (Do you need a one-to-one or two-to-three ratio of water to cook the grain?) It’s so much easier than dealing with boxes, bags and clothespins.

12. ORGANIZE YOUR FRIDGE

Pack it up as completed meals to eat throughout week, recommends Casey Moulton, founder of Kitchen Karate. To make it even easier, he recommends dedicating each shelf in your fridge for a different meal: breakfast, lunch and dinner. If you want to take some thought out of the whole “what lunch should I bring to work today” conundrum, consider labeling each meal with the date you plan to eat it. That way you can eat from the front of your fridge to the back. Plus, if you plan when you’ll eat each meal, you can make sure that each days’ proteins, grains, fruits and veggies are varied.

What other weight loss hacks have you used?

Are you having trouble attaining any level of weight loss success? Check out the tips and tricks in my post, The 68 Best Ways to Lose Body Fat and More.

Picture Credit: Livestrong.com - Will frozen fruits and vegetables make healthy eating more accessible?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

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

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

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

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Personal Trainer Blog

How to Design Your Kitchen for Weight-Loss Success

When you’re ready to lose weight, you should start by examining your environment. How do you think it influences your eating behaviors? Maybe more than you think. That said, it’s time to take a second look at your kitchen setup.

Time to create a weight loss kitchen in Denver!

HAVE A SET OF MEASURING CUPS AND SPOONS.

Using measuring tools helps you get a handle on what a portion looks like so you won't overeat. If my clients don't own these tools, I send them to the store after our first meeting to buy them! One set works — but if you're like me, you may find multiple sets useful. I like to keep tablespoons in containers of nuts and seeds to make healthy snacking a no-brainer.

Denver Personal Trainer Wisdom: The best tip: Use measuring cups and spoons to scoop your food. Why guess the amount of food you need with a spoon or fork? There’s no better way to control your portions mindfully.

PLACE FRUIT ON THE COUNTER.

Display those apples, pears, oranges, and bananas on the countertop. You can use a pretty fruit bowl, or you can repurpose a pie plate (that's what I do!). People who keep fruit on the countertop are more likely to have a lower BMI, a measure of body fat based on height and weight, according to a study published in Health Education and Behavior. When you want a snack, you'll be more likely to reach for the fruit because it's visible.

Denver Personal Trainer Wisdom: I’d prefer you eat small meals instead of snacking. Nevertheless, you are certainly more likely to grab what’s most convenient in front of you (or accessible). I’d keep this in mind as you grocery shop.

HIDE THE SUGARY STUFF.

Love chocolate? Can't stop yourself when the jelly beans are in plain sight? People who kept candy on their desk ate almost three times more candy than volunteers who hid candy containers in their desks — and close to six times more than people who had to walk a short distance to get to the candy — according to a study published in the journal Appetite. Use this strategy in your kitchen: Hide candy in the back of the pantry or freezer. Better yet, remove the treats from the house completely. If you want a cookie, go to the bakery and buy one so you're not tempted to eat an entire package!

Denver Personal Trainer Wisdom: It isn’t hidden if you were the one hiding it. I like the idea of the extra step to reach the food, but I don’t believe this is the most effective tactic. I love Snickers bars. I will get it if I want, even if it’s 20 steps away. If you genuinely want to challenge yourself, don’t buy the treat for your home and office and see if you’ll go to the store in your moment of desire.

REARRANGE YOUR PANTRY.

Make healthy food easier to get to by placing it in the front of a cabinet. In the Health Education and Behavior study, normal-weight people were more likely to store snack foods out of sight in a cupboard or a drawer and to place healthier foods in more visible places. Women who had soda and breakfast cereal on the countertop weighed more, as did men with candy visible on the counter…..

Denver Personal Trainer Wisdom: Similar to the “Fruit on the Counter” idea.

HAVE AN EMERGENCY STASH.

One of the first things I advise new clients is shopping for a supply of healthy food. Fresh fruits, veggies, and proteins are fantastic to have on hand. But if you're a few days late with this week's grocery run or you're just getting back from vacation, you'll want to dip into your emergency supply for a healthy meal. Store frozen veggies and fruit in the freezer and brown rice, quinoa, canned beans, nuts and seeds in the pantry.

Denver Personal Trainer Wisdom: Most personal training clients get into trouble when the groceries run out. More likely than not, they grab what’s most available (and I’ve been guilty too). With the Amazon Fresh and Instacart grocery delivery services, I’ve been able to curb these habits. While paying $15-20 per week on the service may seem like an extra dent in your budget, it saves you money on eating out and creates time for more productive money-making tasks.

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Michael Moody, Personal Trainer in LoHi

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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Sculpted Arms Exercise Program

Test Exercise Program: Sculpted ARms Circuit EXERCISE PROGRAM (30-40 Minutes)

Looking to show off your sculpted arms over the holidays? Of course, you are, you saucy warrior! Your flex will be the gravy on the turkey. Actually, I have no idea what that means, but this program will get you ready for the holiday photoshoot. Simple and straightforward…..and pushing to failure is the theme of this no-nonsense traditional program. 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 exercise. 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.

CIRCUIT 1: 8-10 reps

1st: Bicep barbell curls standing on a bosu
2nd: Tricep skullcrushers on the bench while floating your feet
3rd: Straight arm plank on a stability ball (hold the ball with your hands for 45 seconds, keep your hips up)
4th: Bicep barbell curls standing on a bosu
5th: Tricep skullcrushers on the bench while floating your feet

CIRCUIT 2: 10-12 reps

6th: Bicep dumbbell hammer curls while kneeling on a bench
7th: Pushups with your feet on a step
8th: Straight arm plank on a stability ball (hold the ball with your hands for 45 seconds, keep your hips up)
9th: Bicep dumbbell hammer curls while kneeling on a bench
10th: Pushups with your feet on a step

How do you know when your arms are sculpted? You see the shadows even if you aren’t using them. / Denver personal trainer / Photo: Ron Lach

CIRCUIT 3: 10-12 reps

11th: Bicep single-handle cable curls
12th: Tricep rope pulldowns
13th: Straight arm cable choppers
14th: Bicep single-handle cable curls
15th: Tricep rope pulldowns

CIRCUIT 4: 12-15 reps

16th: Bicep dumbbell hammer curls sitting on an incline bench
17th: Tricep dumbbell kickbacks on a flat bench
18th: Straight arm cable choppers
19th: Bicep dumbbell hammer curls sitting on an incline bench
20th: Tricep dumbbell kickbacks on a flat bench

Bonus Circuit: Failure (Perform until you Drop)

21st: Explosive pushups
22nd: Assisted pullups

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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 great 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 as well as 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 on your favorite podcast platform!

A List of Hikes Near Denver You Need to Check Off

Life is always a little unexpected and often pushes you in ways you would never imagine. In 2021, Michael was standing at the Ogden Theater and a 100 lb metal stage platform was accidentally pulled forward and onto the back of his left leg. Unfortunately, it tore his calf and injured his posterior tibialis. After wearing a boot and going to physical therapy, Michael began a new goal in February 2022: Complete 30 different trails in 45 weeks. Instead, Michael completed 60 hikes (53 different trails) over 20 months and 4-13ers and 9-14ers in a recent 13-week stretch. You never know where life’s challenges might lead you…and this experience certainly pushed Michael (the once flatlander) to new heights. Take your next step forward and follow Michael’s adventures on AllTrails! Every hike has detailed and informational reviews and plenty of photos! Check out the list below too!

Change starts with the mind for my Denver personal training clients. / Photo: Tara Winstead

HIKES NEAR DENVER

• Nymph Lake, Lake Haiyaha Loop via Fire Trail (RMNP)

• North Table Mountain West Loop (Golden)

• Elk Falls Lookout and Elk Falls Pond (Staunton State Park)

• Green Mountain Loop via Chautauqua Trail

• Grays and Torreys Peaks

• Kenosha Pass North

• Square Top Mountain

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

• Beaver Brook Trail

• Manitou Incline

• Mount Morrison South Ridge Trail

• Chief Mountain Trail and Mestaa'ehehe Mountain Trail

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Michael Moody: Personal Trainer, Author and Podcast Host 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).

The Transformative Cycle of Awareness, Acceptance, and Adaptation

Think about your life for a moment. Do you think it is a struggle? Are you generally unhappy? Is something or someone missing? Do you feel out of place?

Whether or not you answered yes to these questions, you are probably reading this article because you are searching for something meaningful in your life or for a solution to change how you feel or behave.

The Redefine Yourself approach will catalyze this change. During this transformation process, the primary focus of physical and personal change isn’t just nutrition and exercise. It’s a targeted focus on awareness, acceptance, and adaptive strategies. Each word is individually significant but most powerful as a sequence.

As you integrate the Redefine Yourself approach into your life, you will refine your perspective and understand why you:

• Do what you do.

• Can’t reach your goals.

• Find yourself in the same destructive position repeatedly.

• Date the same type of person with or without the same hair color and allow the relationship to last six months to twenty years too long.

• Complain about everything in your life to your friends, who then complain about your complaining, and so forth.

• Can’t reach your best physical, emotional, and mental self.

• Live an unhappy and unfulfilled life.

Change starts with the mind for my Denver personal training clients. / Photo: Tara Winstead

Beginning Your Journey

Redefine Yourself will help you understand and redefine the very essence of YOU. It is the answer to your perpetual failure to achieve the happiness and success that you desire. You’ll uncover your shocking inner self that has undermined your efforts everywhere from the gym to the workplace.

By the end, you’ll incorporate the simple approach that will not only reshape your life, but positively impact the people around you. Most important, you will remove the invisible obstructions that hold you back from achieving personal success!

Redefine Yourself will become the “in-your-pocket” resource for daily change. It exemplifies a new generation of health and fitness books that emphasize the mental and emotional “you” when pursuing personal and professional success.

You’ll utilize the following three-step process when confronting your inner influences and adapting new strategies:

1. Awareness

 

You are a detective collecting the truth of a moment, observing yourself and every movement, sight, touch, scent, and sound of the world. You are gathering evidence for the truth without judgment. Redefine Yourself will help you examine the most common mental and environmental influences on your happiness. This list includes self-talk, surroundings, emotional restraint, fears, insecurities, perceived control, decision-making processes, and belief in your abilities.           

You’ll probably realize that one could write a separate book about each of these influences. In fact, you’ll easily find them in a bookstore or online, already written. But for the purpose of introducing you to you, I’ve only touched lightly on what you need to think about when examining yourself. We’ll call it a light stroke of awareness. At this point, you are just naming what you observe about yourself. While you may not entirely confront the reasons why you’re dealing with these challenges, the Redefine Yourself approach will help you accept these challenges and adapt successful strategies to overcome them.

Perhaps you already think that you are fully aware in your daily life. How do you know this? Is this truth based on assumptions or real evidence? Have you separated yourself from your mental judgment and just absorbed the world?

Most people answer no to these questions. You might do this occasionally but not often enough. Instead, you often take a leap of faith without stopping first. You jump, again and again, not knowing where you will land.

You live a forever-looking-forward existence. You pick up bits and pieces around you but never stop the train of life. “Not enough time,” you say. However, you make time for things that aren’t important to you. “I already know,” you say, but have never stopped to look and be certain.

Redefine Yourself isn’t the start of a gentle persuasion to do something. It is a knock on the head to make you realize that you’re not doing something that you think you’re doing.

You probably aren’t aware as much as you need to be. I know that you’ve made millions of decisions in your life and have survived thus far. How well have you lived up to this point, however? Could you have lived better if you just halted before reacting? Could you have prevented a disaster by looking in both directions first?

I once wrongly accused my girlfriend of being selfish while she was presenting a gift in her hands. Have you done something similar? I felt hopeless about my direction in life and my inability to change it, but I didn’t check to see that the truth was in front of me. Have you, as well?

Redefining yourself means becoming and staying aware. When you dedicate yourself to remaining aware before making a decision, judgment or movement, you are committing to a higher state of living. You are committing to seeing both the real perfections and imperfections of the world.

There is beauty in this awareness. Recently, my girlfriend and I went to a good friend’s wedding in Milwaukee. It started with an exchange of rings in the pews of the historic St. Josaphat Basilica and ended in the seventh-floor banquet room of the historic Pfister Hotel in downtown Milwaukee.

The highlight of the evening was the genuine love that I noticed during the father-of-the-bride’s speech. It was unbelievable! I was soaking in the aura of happiness that started in the cathedral eight hours earlier. The guests sincerely loved the couple, and there wasn’t a dry eye in the room. It was something special that I captured in that single moment. I always wonder how many of these moments—good and bad—I have missed while distracted with my selfish intentions or focus on my work.

I was not meant to change or add to this wedding moment. It already took motion without me in the picture. I was just a bystander.

There are many more moments, however, which require me to take action. I can make a change to help someone in need, or by removing myself from a situation.

Often, it doesn’t matter what leads to a moment. It only matters what you do with it. It requires a fair observation and assessment. This awareness will help you realize the real need to redefine yourself.

2. Acceptance

When you accept the influences mental and environmental factors have on you, you accept your situation, surroundings, and feelings at that moment. Then, you begin the appropriate adaptive strategies for positive change. You are putting aside your emotional investment and other subconscious influences to start over and redefine you.

Although your focus steers toward your mindset and the environment during a period of awareness, you mustn’t dwell on the imperfections of you, your situation, and your surroundings. Additionally, you mustn’t fixate on imperfect pieces of life that are unchangeable at the moment. Before adapting new strategies to redefine yourself, you must accept these things in their current state.

Acceptance isn’t easy and is a common reason people choose to be less aware of themselves and the world. It took me awhile to understand why people don’t stop and “open their eyes.” When I did, it made sense: people don’t want to. “Ignorance is bliss! The real world stinks!” The world is imperfect, and this is hard to accept. Instead, they construct a rose-colored reality to mask the blight and scathing.

If this is so effective, why are so many people still unhappy? It seems that our instinctive selves always recognize the truth despite our best efforts to ignore it. Our subconscious taps us on the shoulder but doesn’t push us over. It just reminds us that it’s there and tells us what we should do (even though we don’t always do it).

It’s our gut barking, and many people are scared to face it at times. They’re afraid to identify imperfections in themselves and their environment and new challenges.

Frederick Douglass, a former slave and leader in the abolitionist movement, echoes this in his narratives:

“…I would at times feel that learning to read had been a curse rather than a blessing. It had given me a view of my wretched condition, without the remedy. It opened my eyes to the horrible pit, but to no ladder upon which to get out. In moments of agony, I envied my fellow slaves for their stupidity. I often wished myself a beast.”

What an unbelievable quote! Even a man of vigor and ambition like Frederick Douglass questioned being fully aware because of the great truths that he faced.

You may not share the terrible circumstances that Mr. Douglass did as a slave. You’re fortunate for this. Nevertheless, there may be an unpleasant reality that might show itself, now or later, when you “open your eyes.” To make it worse, you may not know how to handle it or what to do with this new information. You’re afraid to recognize that you chose the wrong career, but you depend on it financially. You’re scared to accept that you chose the wrong spouse, but you’ve already raised two kids with him or her.

No matter what action you eventually pursue, you can accept your current situation. You can accept that knowledge is power even though you can’t always change it.

What’s the point of being aware if you can’t always change it then? It helps you understand the world. It helps you understand you. It helps you understand the subtle influences on your behavior, choices, and personality. It helps you recognize what you need to do to be happy.

You’re not always given an answer, a path, or the next step when you become aware. Realizing how much you have gained or how isolated you’ve become because of your job won’t be rectified as soon as you notice it.

It’s worth knowing, though, in order to achieve a greater purpose: Living a better, happier life. You can’t redefine your life without knowing its current shape and accepting it.

Moving forward or redefining yourself can’t occur unless you can learn to accept the way a situation is at a given moment. Otherwise, the insight you gain regarding practical decisions and solutions to problems are fruitless.

I struggled with this for a while. I realized that I wouldn’t let go of my emotional investment in my personal and professional lives. I wouldn’t accept that my marriage wasn’t working. I didn’t accept that the website design I worked on for two months wasn’t right.

Now is the time to trust your instincts, your gut, and your perspective. Put aside your emotional investment and don’t be afraid to start over. ACCEPT it and move on. When you don’t accept it, tell yourself again and again and again that you should.

3. Adaptation

Once you’re aware of the challenges you face and you choose to accept them, you are ready to handle your current and unforeseen obstructions to happiness. You will be prepared to adapt your lifestyle and utilize adaptive strategies that apply to multiple facets of your life. The specific solution may be different depending on the situation, but the foundation of your approach won’t change. You are just modifying the approach based on new conditions, needs, or wants.

You will also integrate new strategies to practice mindfulness, solve problems, accumulate wisdom through error, create new habits, clarify your purpose, self-police your life, define your boundaries, develop goals to steer positive behavior, and create conversations with others.

Please keep in mind that adaptation means taking action. You are not a bystander in this process. Here are several examples:

Is your friend is a selfish jerk? Accept All-About-Me Julie as she is and ignore her selfish tendencies, discuss how her actions make you feel, or begin dismantling your friendship.

Do you think the president stinks? Accept that the president (insert Republican, Democrat, or Independent here) is the leader of the United States and ignore his political decisions, get involved with politics, or make a grassroots effort for change.

These examples are another way of saying, “Quit complaining and do something.”  Complaining is primarily an emotional output, the result of boredom or simple conversation lacking any substantial or functional value. On the other hand, adaptation isn’t complaining about what you found and sharing how horrible it is for anyone who is or isn’t interested in listening. When you develop an evidence-based strategy and choose the best possible decision, you are effectively adapting your life.

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Michael Moody, 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).

How to Deal With All the Negativity on the News

As I remind my Denver personal training clients, our health is a cumulation of all our experiences. How does your connection to the news affect your health? It may be time for a personal check-in if you've been stressed or down on yourself. The negativity surrounding you may be seeping into your unconscious…..especially if you’ve been watching or reading the news lately. Check out Kate Cummins' suggestions for how to deal with this overbearing challenge below.

As I remind my Denver personal training clients, our health is a cumulation of all our experiences. How does your connection to the news affect your health? / Photo: Cottonbro Studio

1. CHECK YOUR EMOTIONS REGULARLY

News stations purposely engage you through emotional content. For them it’s just business. But unfortunately, negative news has the ability to keep you engaged without fully realizing how the information makes you feel.

So observe your news-watching habits. As you view local stations, do you pay attention to the way you connect to the information? Do you ever flip through channels and stop to watch a story that you never expected to be interested in seeing? Some content makes your heart race, holds your attention and keeps you engaged in the story, while other content fills you with anger or sorrow.

Then observe how your body reacts to the news you’re watching. Do you feel your heart racing? Do you feel your stomach twist with nerves or feel the weight of sadness coming over you? These bodily symptoms are connected with negative emotions, and they are called somatic symptoms. They engage your sympathetic nervous system (the part of your body that runs in attack mode) and can mimic anxiety.

So the next time you’re watching the nightly news or scrolling through stories on your go-to news site, check your body and feelings. If the information is making you stressed, turn it off. Get away. Detach. Knowing your limit of information flow will help decrease your connection to unhealthy emotions and keep you in control of your mental health.

2. CHANGE YOUR ENVIRONMENT

Do you pay attention to where you get your news? Do you watch the morning edition while getting ready for work? Tune in at night while making dinner for your family? Or do you do one last check of Facebook/Twitter before you go to bed?

Negative information has the ability to wrangle its way into your long-term memories and means you’re likely to connect negative emotions to the place where you view the sad stories. Paying attention to where you watch news and limiting the environment can help you stay positive.

Think about it this way: Would you invite someone to sit on your couch if he or she told horrific stories the entire time? Probably not. As human beings, we need a place to detach from the world.

You work hard to create a peaceful living space and to make your house a home. Try to only watch the news on the bus, in your office or some other neutral location. Or bring your computer to a coffee shop and limit your news searching to certain spaces, so you can be free of negativity in your own space.

3. TALK ABOUT WHAT YOU SEE, AND LET IT GO

It may seem counterintuitive to talk about the sad or horrifying stories you see on the news, but it can actually help you put them out of your mind. Do you have someone you feel safe talking about tragedy with? It’s important to engage in conversation with people you trust. Getting emotional information out in the open can release it from becoming internalized worry and concern.

There are also many community resources that you can use to discuss concerns and take action. For example, social-media groups and meetup events in the community are geared toward specific audiences. You can find like-minded people in these groups that may help you discuss the world around you.

Always make sure you have someone available to lend you an ear about negative information. If you can, find someone who will help encourage you out of the depression and anxiety that can arise from sad stories.

4. BE AWARE OF WHAT OTHERS AROUND YOU ARE SAYING

Social media has become a main source of connection in our world. However, it can also be a place of negative content. Do you find yourself cringing when a specific person’s posts pop up? Do your friends post a lot of negative information? If you’re surrounding yourself with people posting stories that are bringing you down, it may feel almost impossible to find positivity in life.

Sometimes the best remedy is disconnecting from social media. Don’t feel bad for unfollowing pessimistic people. Your social network, via online or in person, has to be a source of encouragement. Find stories that make you feel good. Most news sources have positive highlight stories in certain sections of their websites. Search for hero stories and you’ll find yourself in a better place emotionally.

5. GO DO SOMETHING TO CHANGE YOUR TUNE

One of the biggest problem with disheartening news stories is that most of the time it seems like there’s nothing one person can do to change it. And that can make you feel like things are out of your control.

The best way to combat internal sadness is to do something good in your community. Turn off the television, get online and find an organization that compels you to get involved. Buy a meal for someone in need. Volunteer at a place that could use your help.

Behavioral activation increases your feelings of hope. And hopelessness is directly linked to depression. If you’re able to increase your ability to change something small in your environment, you will increase feelings of hopefulness. The world needs you to do great things. Go volunteer with your family or friends and get moving!

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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!

Colorado Hikes near Denver: Grays and Torreys Peaks

In September, I checked off my first and second 14er in Colorado….a milestone that led to seven more peaks in as many weeks. The contrasting landscape of this trail, in particular, captures the beauty of the green against the arid, lifeless brown that scales to the clouds. Undoubtedly, a repeat is in the future for my favorite hike of 2023!

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

Grays and Torreys Peaks Trail

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Time of Year: Sunday, September 3rd, 2023.

Weather: 41 degrees, partly sunny at 7:45 am and 41 degrees, and drizzling at 12:08 pm.

Cover: 99% exposed.

Time: 7:45 am - 12:08 pm.

Distance: 9.07 miles total.

Cost: No cost.

Bathroom at Trailhead: Yes.

Difficulty: Hard Level 3 for altitude (14279 feet), elevation gain (about 3665 feet), and length (9.07 miles). The scree on the way down from Torreys added some challenges, but not technical.

Route: Grays Peak Trail to Grays Peak and then Grays Torreys Saddle Trail to Torreys Peak. Saddle Trail back down to Torreys Peak Trail to Grays Peak Trail and back.

Traffic: Moderate/high.

Parking: At 7:45 am, one spot in the lot (and more near the dispersed camping) and by 12:00 pm, several spots open. Please note that officers are ticketing anyone parking on the county road. It not only blocks private residences but doesn't allow enough space for emergency vehicles. It's worth waiting 15 minutes in the lot for the next available spot instead. Also, I saw sedans drive 2.8 miles on the off-road conditions of this county road. It's manageable but a challenge. An Outback rides fine, though. This drive has several small lots, but it will tack on mileage and elevation gain before you even hit the trailhead.

Equipment: Hiking boots, hiking poles.

Terrain: A well-carved dirt and rock path that ascends into switchbacks toward Grays Peak. It is mostly a rock scramble from Grays Peak to the start of the Torreys ascent, where it jumps to dirt and scree (loose stones).

Experience: A nod to the fine folks who have carved a remarkable trail to these two peaks. Much of the technical aspects have been removed (although there are little rock scrambles on the back half of the hike). The views are outstanding from the first step, with peaks cradling you until you open up to Grays and Torreys. While the trail was busy, the energy to conquer both was infectious. Grays drew the most people. The saddle provided the more interesting rocky terrain from peak to peak (a 30-60 min venture). Torreys is smaller up top (but felt safe). Incredible views in every direction, and both peaks offer unique vantage points. Note: Storms typically swarm the peaks around noon, and they were early on this day (11:15). I was down before any danger, but I was shocked by the number of people still climbing in the rain. Be mindful of lightning (and soon snowy conditions) on your ascents.

Denver Personal Trainer Notes: Even the easier 14ers are a feat of cardio endurance, muscular endurance, and respiratory adaptation. The Grays and Torreys Peaks are no exception. Undoubtedly, this trail is a challenging but approachable workout. You can feel the buzz from the other hikers who eagerly pressed forward to claim their first and second 14ers. While you can conquer Grays alone as a victory, Torreys across the ridge is too close to avoid.

The mountains: A home away from home for my personal training clients in Denver……and now me too!

My LoHi personal training clients will love the challenge of this trail!

The last bits of green terrain before the rocky caps of the Grays and Torreys Peaks.

An incredible resting point before climbing up the peak!

Beautiful contrast on the hike to the Grays and Torreys Peaks.

One of the beautiful hikes you can perform outside of your Denver personal training session!

Outstanding views from the Colorado 14ers.

The first of two peaks on this hiking trail in Colorado.

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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

20 Ways to Ensure Workouts Happen Every Day

With the holiday get-togethers quickly approaching in Denver (yikes), you'll probably search for every way possible to look your best. I don't blame you!!! Have to make your mother-in-law proud! With or without a Denver personal trainer, try these 20 ways to ensure your workouts will still happen.

Taking care of yourself starts with building a habit. / Photo by Olia Danilevich

1. On Sunday, map out your weekly workout plan so you know exactly what you're doing each day. This saves time trying to decide, "Hmm, should I go for a run or ride my bike?" Mix up your workout routine to keep you excited, and have alternate plans for outdoor workouts in case it rains.

2. Schedule workouts just as you would any other nonnegotiable important meeting. Tell co-workers and family members so they know you're unavailable during those times.

3. Sign up and pay for classes ahead of time - it's much harder to skip out when you know you've already shelled out $30 or more (or even better: A personal training session :))

4. Prep everything you'll need the night before, including your outfit and your pre-workout meal.

5. Get your workout done first thing in the morning so your busy schedule doesn't get in the way of your workout.

6. If you're not a morning exerciser, wake up early to get 30 minutes of work done so you can steal away later during the day.

7. To save time and motivate morning workouts, wear part of your gear to bed, including wicking socks and workout pants. If you're already wearing it, you'll be less likely to skip out.

8. Even if you're not working out first thing, wake up and put on your entire workout outfit including sneakers and your iPhone armband. You're more likely to make it happen if you're already ready.

9. Be OK with a shorter workout - even 15 minutes is better than nothing!

10. Be OK with less intense workouts. Even a relaxing stretch session counts as moving.

11. Instead of taking a lunch break, hit the gym or take a class, then eat your lunch afterward while working (make sure it's already made so you don't have to waste time going to pick up lunch).

12. Set an alarm on your phone with a meaningful message such as "Busier people are already at the gym," "You know you'll feel better afterward," or "Today's choices are tomorrow's body (I use the phone app "Simple Routine").

13. Follow the five-minute rule. Even on days when you're not feeling 100 percent, set your timer and go for five minutes - chances are that once you get moving, you'll be inspired to keep going. 14. Find a consistent workout buddy. Committing to meet someone makes it much harder to skip out.

15. Choose the same time to work out every day, and within a week or two it'll become a habit and something you look forward to instead of a chore.

16. Use specific and attainable goals to motivate you. They can be small, such doing 20 push-ups every day, or large, such as building up to running a half marathon.

17. Mark every workout in your calendar. Sometimes the satisfaction of seeing every day crossed off will motivate you to keep going for that week or that month.

18. Reward yourself! Have a little something to look forward to after every workout, whether it's a hot shower with a new shampoo, a warm and cinnamony post-workout crockpot breakfast, or buy a new song on iTunes.

19. Share your workouts on social media. You'll be so surprised by all the positive feedback and encouragement that it's sure to motivate you on days when you feel like chucking your sneakers out the window. It may even serve as a source for helpful workout tips.

20. Don't beat yourself up if you miss one day or maybe even half the week. Tomorrow is a new day, a chance to make a fresh start. So get right back on that exercise-every-day wagon.

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Michael Moody: Personal Trainer, Author, and Podcast Host 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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6 Ways to Instantly Improve Your Life

We’re always looking for ways to improve our lives. I found 6 you should do right now (from the Livestrong article "20 Ways to Instantly Improve Your Life”).

START PAYING ATTENTION TO YOURSELF

“Pay attention to how you feel. Notice how your body reacts when you eat certain foods. Observe how you feel when you exercise, after you exercise and all the times in between,” says Tara Stiles, yoga instructor and host of “The Yoga Solution.” She notes, “When we pay attention, instead of rushing into impulse decisions, we eat better, exercise more and make choices that sustain a healthy and happy life.”

Denver Personal Trainer Wisdom: “Awareness. Acceptance. Adaptation.” These three little words couldn’t be any more important for change (and it applies to more than health and fitness). I constantly check-in with myself throughout the day. I usually ask myself the following questions:

• How do I generally feel?

• Do I feel any pain?

• Do I feel stressed? If so, how can I minimize it?

• Am I placing too much pressure on myself?

• Am I making myself a priority?
  

Take your answers to these questions and reshape your next moment.

Watching your sugar intake could be the sweet change you need. / Photo by mali maeder

FIND SIMPLE WAYS TO REDUCE YOUR SUGAR INTAKE

“I do drink a lot of water but have always had diet soda as a part of my everyday life -- usually two Coke Zeros a day,” admits LIVESTRONG.COM Community member remylee34. “Last year I decided that this was not the best thing for me and worked on cutting soda from my daily routine. I discovered sparkling water, which gives me the ‘fizz’ that I love without all of the additives!” Examine your daily routines and figure out where you can cut down on your sugar intake. For instance, says remylee34, “I also stopped using flavored coffee creamers with 35 calories per tablespoon and a ton of sugar. (I cannot imagine how many calories I was consuming.) Over a few weeks I was able to wean myself down to just adding some milk to my coffee, and now that is all I use.”

Denver Personal Trainer Wisdom: Besides the fact that sugar is one of the leading causes of weight gain and diabetes, sugar-laden dishes are empty calories that are taking the place of natural nutrition. Nothing else needs to be said here. Save your sweet tooth for a fruit substitute if necessary.

MAKE EVERY MINUTE COUNT

“One of the biggest myths about fitness is that you need to spend hours at the gym. Short, intense workouts that are 15 minutes or less can be highly effective at stimulating muscle, increasing your metabolism and building strength,” says Jim Smith, CSCS and founder of Diesel Strength. Don’t know where to start? “Pick three compound exercises (for example, deadlifts, pull-ups and barbell military presses) and perform five to eight repetitions of each. Move quickly between exercises with minimal rest. Repeat this cycle for 15 minutes,” he says. “Trust me, it’ll feel longer than that.”

Denver Personal Trainer Wisdom: Translation: Live with intent! Well, I may have overextended the intention of that last paragraph to a more significant life philosophy. Nevertheless, it should be a mantra that guides every activity. If you’re going to do it, do it well, effectively, and efficiently. Regarding fitness, intent couldn’t be more critical. Carve out a plan for a session and make the most of every minute.

DOCUMENT YOUR PROGRESS

“My best advice is to take responsibility for what goes in your mouth: Document and log your nutrition and your calorie intake using the well-thought-out food tracker on LIVESTRONG. The scale is a very helpful tool. Weigh yourself every day first thing in the morning after taking care of business (relieving yourself),” says LIVESTRONG.COM Community member EJMM2, recommending that people document and analyze their weekly averages of losses and gains or pounds maintained. “With the right mindset, focus and dedication, anything is possible,” says EJMM2.

Denver Personal Trainer Wisdom: Whether you’re saving money or pursuing a weight loss goal, accountability is most important. Don’t guess what is or is not working. Be honest with yourself and track your results. Take control and adapt when necessary (but be sure it isn’t a guess…make the change based on your findings).

ORGANIZE YOUR TIME IN 30-MINUTE INTERVALS

“To manage tasks at home or the office, you can get a lot more done if you work in 30-minute intervals,” says Jim Smith. “Use a simple timer on your phone or computer to track the time you spend on a particular task. When you reach 30 minutes, stop and move on to the next thing. This approach forces you to be productive because you only have a very limited window to work on a task before moving on to the next one.” Although you may have to come back around to the same task a few times in a day, you’ll always be making progress.

Denver Personal Trainer Wisdom: I always write 30-minute workout programs for myself and my personal training clients. It makes the workout more approachable with less of a time commitment. This principle applies to most events or activities you schedule. Let’s be honest: You’re most likely to talk yourself out of something the longer it takes. Shorten the time and move with intent (efficiently and effectively) in that allotted period.

PERFORM A DAILY POSITIVE CONDITIONING RITUAL

“Start each day with something positive -- read something that inspires you, listen to uplifting music or download a fitness podcast,” says Brad Pilon, author of “Eat Stop Eat.” He believes that the key is to consume something that empowers you toward your fitness and nutrition goals. “That way you’ll put your best foot forward and won’t be leaving your outlook to chance.”

Denver Personal Trainer Wisdom: I challenge you to count the number of times you say or think something negative (complaints count) in the next five hours. I’m willing to bet that your negative thoughts outweigh the positive. It’s time to train your mind to be positive. Make it a habit. Otherwise, you’ll lose to the antagonistic banter in the various forms of media, coworkers in your office, and the television show “Housewives of Orange County.”

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Michael Moody, 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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Colorado Hikes near Denver: Kenosha Pass North

The blue Colorado skies were an incredible backdrop for the yellow brilliance of the aspen groves on the Kenosha Pass North trail last weekend. All of these pictures embody the annual wave of fiery landscape we see outside of Denver every September. Check them out!!!

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

Kenosha Pass North Trail

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Time of Year: Sunday, October 1st, 2023.

Weather: 47 degrees and sunny at 8:31 am and 63 degrees and sunny at 12:59 pm.

Cover: 75% partially covered.

Time: 8:31 am - 12:59 pm.

Distance: 12.40 miles total.

Cost: No cost.

Bathroom at Trailhead: Yes (at the campground).

Difficulty: Moderate Level 3 for altitude (10397 feet), elevation gain (about 1719 feet), and length (12.40 miles). Neither steep nor technical.

Route: Colorado Trail Segment (6) out and back.

Traffic: Moderate/high.

Parking: Although I found a spot within 100 yards of the trailhead, it looked like a Red Rocks concert in every direction for leaf peeping. There is a parking lot but the cars lined 285 in every direction.

Equipment: Hiking boots.

Terrain: A well-groomed dirt path surrounded by sparse forest. Quite a bit of Aspen tree cover before and after the walk through the meadow.

Experience: An incredible trail for leaf peeping every mid to late September. The many groves of yellow brilliance made every step worth it. Though not a tough or technical trail, you can stretch it over 12 miles for a greater challenge. There's just as much to see until you reach the service road (the end). For the less ambitious, you'll find plenty of vistas and Aspen groves even if you only hike in 2.5/3 miles. This point will give you a vast view of the fiery meadow and surrounding mountains.

Denver Personal Trainer Notes: It’s still a great workout for my personal training clients in LoHi if they go the distance. The distance and elevation gain will help them (and you) improve your endurance while bathing in the best of autumn.

A must-drive for all of my personal training clients in Denver!

My LoHi personal training clients will love this trail!

A path to Aspen groves!

The blue Colorado skies were an incredible backdrop to the yellow brilliance of the aspen groves.

Kenosha Pass North trail in Colorado

This 12-mile hike is a perfect addition to a personal training session outside Denver!

Kenosha Pass North trail in Colorado

Kenosha Pass North trail in Colorado

Kenosha Pass North trail in Colorado

Kenosha Pass North trail in Colorado

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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

Test Exercise Program: Fit Blast Mountain Circuit

Time to get you ready for hiking 13ers and 14ers with this no-nonsense upper and lower body program! It tackles many major muscle groups and helps wire explosive movements necessary for high-altitude climbs. 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

1st: Explosive medicine ball walking lunge: Explode from the bottom of the lunge while stepping forward
2nd: Neutral grip pullup: With or without straps/assistance
3rd: Burpees off a bench: Start movement from the edge of a bench instead of the floor
4th: Pushups with alternating single-arm ceiling reach
5th: Explosive single-leg squat with dumbbells
Plank on a stability ball (your elbows on the ball or floor for 30-45 seconds, keep your hips up)

6th: Wide grip pullup: With or without straps/assistance
7th: Bulgarian split squat: Keep your back foot on an elevated step while you drop into a single-leg squat
8th: Explosive pushups with feet on the bench: Explode from the bottom of the pushup
9th: Alternating bench step-ups with dumbbells
10th: Mountain climbers off the side of the bench
Plank with your feet elevated on a bench with alternating arm reach in front (on your elbows for 30-45 seconds)

Time to elevate your mountain approach with this exercise program from a Denver personal trainer! / Photo: Rainer Eck

EXERCISE CIRCUIT 2

1st: Walking lunge with dumbbells
2nd: Neutral grip pullup: With or without straps/assistance
3rd: Burpees off a bench: Start movement from the edge of a bench instead of the floor
4th: Standard pushups
5th: Alternating single-leg squat with dumbbells
Plank with your feet on a stability ball (your feet on the ball or floor for 30-45 seconds, keep your hips up)

6th: Wide grip pullup: With or without straps/assistance
7th: Bulgarian split squat holding medicine ball: Keep your back foot on an elevated step while you drop into a single-leg squat
8th: Explosive pushups with feet on a stability ball: Explode from the bottom of the pushup
9th: Non-alternating bench step-ups with dumbbells
10th: Mountain climbers off the side of the bench
Plank with your feet elevated on a bench with alternating arm reach in front (on your elbows for 30-45 seconds)

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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!

Are You Making These Weight Loss Mistakes?

I’ve seen too many personal training clients in Denver make these mistakes, and you may be, too. Stop spinning in place and make these changes today.

WHAT YOU’RE LOOKING AT

“Torch 800 calories in 60 minutes!” “Congratulations, you just burned 500 calories!” For some women, few things are more motivating than leaving your boot camp or hopping off of the treadmill knowing they just incinerated the caloric equivalent of a Big Mac.

However, paying too much attention to calorie-burn claims, whether on your treadmill display or health club’s website, can seriously sabotage your weight-loss progress. That’s because most fitness trackers, calorie counters, and estimates of calories burned use ridiculously inaccurate methods for measuring calorie burns, often leading you to believe that you torched way more calories than you actually did.

And if you don’t burn more calories than you eat in a given day, you’re not going to lose. You might even gain.

Denver Personal Trainer Wisdom: To strategically shave off weight, many personal training clients rely on machines to determine the calories burned. Unfortunately, as mentioned above, they depend on tools that aren’t scientifically measuring their expenditure (after all, the machines aren’t connected to them). With this being said, most people are hanging on to a delicate balance of calories and an inaccurate measure of calories out….usually a dangerous line for consistent weight loss. Your best bet is to focus on your caloric count instead of your caloric expenditure (a far more accessible and reliable measure).

BAD CALORIE MATH

For example, a new study published in the Journal of Personalized Medicine reveals popular fitness trackers, including the Apple Watch and MIO Alpha 2, can be significantly off in their calorie estimations as often as 93 percent of the time. Each fitness tracker utilizes its own proprietary algorithm to calculate calories burned, according to Stanford Medical Center, which doesn’t always jibe with the individual wearing it, researchers say.

That partly explains why your boot camp is so far off on its “burn 500 calories in 30 minutes” claim: Often, classes come up with caloric burns by simply having an instructor wear a fitness tracker during the class, Rebold says. “Then they take that information and use it to promote that exercise class they’re unfolding at their club,” he explains. The problem is, there is an insane number of intrinsic variables that will always impact how many calories you burn during a given exercise, ranging from your sex, age, weight, to your muscle mass, says Church. In other words, you won’t burn the same number of calories as your 6’2” male instructor. So don’t expect to.

Others classes, meanwhile, refer to average intensity rates from the 2011 Compendium of Physical Activities to estimate calories burned during class, says Tim Church, M.D., Ph.D., professor of preventative medicine at Pennington Biomedical Research Center at Louisiana State University and chief medical officer of ACAP Health, a workplace wellness consulting firm.

However, when it comes to the number of calories that you burn during any given class, exercise intensity is the greatest player. Take your average indoor cycling class as an example: If someone is on a bike pedaling at a faster pace or a higher resistance, they’re going to burn more calories than someone who’s just going through the motions,” he explains. How intensely you’re able to pedal will depend not only on how fit you are, but also factors such as the sleep you got last night and what you ate for breakfast. So while average intensity rates will ring true for a small subset of class-goers, they are going to be ridiculously off for everyone who isn’t “average.”

So, odds are, you’re not burning the 800 calories that exercise class advertised, says Michael Rebold, Ph.D., C.S.C.S., department chair of the integrative exercise science program and assistant professor of integrative exercise science at Hiram College in Ohio. In reality, you may burn anywhere from 600 calories at the low end and 900 calories at the high end, he adds.

Meanwhile, research shows that you can’t depend on those calorie counters on your favorite pieces of cardio equipment, either, according to ABC News. In one oft-cited experiment, University of California - San Francisco’s Human Performance Center pitted the calorie counters of four different cardio machines against a VO2 analyzer. On average, the machines overestimated calories burned by 19 percent. Among the four machines, the elliptical machine was the worst offender, overestimating calories burned by 42 percent. So, for instance, it could say you burned 100 calories when you actually only burned 58.

Denver Personal Trainer Wisdom: This section reminds us of the complicated algorithms of caloric expenditure. It extends beyond the simple math of a machine (even if it measures your heart rate). Always ask what the caloric expenditure claim is based on. As explained, it could be based on your instructor or other dissimilar body types.

Time to exercise and eat mindfully! / Photo by Andrea Piacquadio

YOUR NO-MATH SOLUTION TO WEIGHT-LOSS

In the end, however, the problem isn’t the calorie-burn totals in and of themselves—it’s using them to calculate exactly how many calories you’ve “earned” or “worked off.”

After all, if you follow the whole, “I just burned 600 calories, so now I can go out and eat 600 calories,” you could easily end up gaining, not losing weight, Rebold says. The more your class, elliptical, or fitness tracker overestimated your caloric expenditure—and the more you depend on those numbers to determine what you do and don’t eat—the more you stand to sabotage your own efforts.

So instead of relying on a likely-inaccurate number to tell you how much you can eat, trust your body’s built-in calorie counter: your hunger cues, recommends Denver-based registered dietitian Kendra Glassman, R.D.

On a scale of one to 10, with one being absolutely starved and 10 being what Glassman calls “Thanksgiving-dinner-full,” eat when you reach a three or four (you feel a tinge of hunger), and stop when you’re at a six (comfortably full).

Denver Personal Trainer Wisdom: Over the last 12 years, I’ve seen personal training clients practically kill themselves to burn as many calories as possible. They wanted to sweat off the weight loss. Unfortunately, you can’t avoid the one thing you need to change the most: Your diet. Believe me when I say you don’t need to exercise to lose weight (although we need to move daily for optimal health). I chose this article to steer your focus away from unrealistic fitness measures and technological gimmicks. If you’re worried about your calories, count your dietary calories instead. If you’re not interested, you may want to reflect on why.

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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).

37 Healthy Changes to Check Off Before Your Next Birthday

My Denver personal training clients have been looking for a list to take a step toward real change. In response, I’ve adapted this list to serve all of us, no matter if you're trying to lose weight or achieve your best self. Please cut and paste it onto your phone and try to check off all 37 by your next birthday. Your health will thank you.

1. EXERCISE EVERY DAY FOR AT LEAST 7 MINUTES EVERY DAY

2. CUT DOWN ON BOOZE AND REMOVE 3 DRINKS PER WEEK

3. EAT MORE HEALTHY FATS BY ADDING AT LEAST 1 SERVING OF NUTS OR SEEDS PER DAY

4. USE FOOD FOR FUEL AND RESERVE 2 MEALS PER WEEK WITH A SOCIAL INTERACTION INTENTION

5. SPEND AT LEAST 5-10 MINUTES OUTDOORS EACH DAY

6. BOOST YOUR EXPOSURE TO THE SUN BY SITTING OUTSIDE OR BY A WINDOW 5 MINUTES PER DAY

7. REDUCE YOUR SALT INTAKE BY LIMITING YOUR PREPACKAGED OR RESTAURANT PREPARED MEALS TO 3X PER WEEK

8. ADD AT LEAST 2 SERVINGS OF VEGETARIAN PROTEIN (SEEDS, NUTS, BEANS, LENTILS, OR WHOLE GRAINS) TO YOUR MEALS PER DAY

9. STOP AND TAKE A BREATH EVERY DAY AT 3:00 PM (OR ANOTHER TIME THAT WORKS FOR YOU, BREATHE IN FOR 7 SECONDS AND EXHALE FOR 7 SECONDS)

10. ELIMINATE TRANS FATS

11. START YOUR DAY WITH A WORKOUT OR A SHORT WALK

12. SCHEDULE 5-10 MINUTES OF RELAXATION TIME EACH DAY

13. MINIMIZE FRIED FOODS TO 1X PER WEEK

14. SKIP THE SODA

15. LEAVE 3 BITES ON YOUR PLATE AT EACH MEAL

16. SWAP OUT BEER FOR RED WINE

17. SKIP THE ARTIFICIAL SWEETENERS

18. DRINK 16 OZ OF WATER BEFORE 9 AM EACH DAY

19. CHOOSE 1 MENTALLY OR PHYSICALLY STIMULATING (AND HEALTHY) HOBBY THAT REQUIRES A MINIMUM OF 30 MINUTES PER WEEK

20. CUT OUT SMOKING

21. SIT DOWN FOR MEALS

22. SEND A THOUGHTFUL MESSAGE TO A FRIEND BEFORE EVERY SOCIAL MEDIA SCROLL

23. START YOUR DAY WITH A MEAL CONSISTING OF MACRO AND MICRO NUTRIENTS

24. SCHEDULE 1 NON FOOD-BASED DATE NIGHT PER MONTH

25. OPT FOR THE STAIRS

26. KEEP A FOOD JOURNAL FOR THREE DAYS

27. PRIORITIZE YOUR MEALS BY SCHEDULING EACH ONE AND PLAN IN ADVANCE

28. ELIMINATE GRAZING

29. ONLY WALK TO LOCATIONS WITHIN 5-10 MINUTES

30. TURN OFF THE TV AT DINNER

31. BOOST YOUR ANTIOXIDANT INTAKE WITH BERRIES 1 SERVING PER DAY

32. EXPERIMENT WITH DAIRY ALTERNATIVES ONCE PER WEEK

33. COOK YOUR MEALS AT HOME FOR ALL BUT 2 MEALS PER WEEK

34. RESEARCH A HEALTHIER HOLIDAY MENU

35. SLEEP A MINIMUM OF 7 HOURS PER NIGHT

36. STOP OBSESSING OVER THE SCALE

37. LEARN TO LOVE YOUR BODY

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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!