Personal Trainer Blog
Fitness | Wellness | Diet Self-Improvement
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Learn fitness, healthy whole food diets, wellness, and other personal training tips/recipes from Denver's weight loss personal trainer.
Explore Colorado Hikes: Elkhorn Trail and Eagle’s View Trail Loop
ABSTRACT
Embark on the scenic Elkhorn Trail & Eagle’s View Trail Loop in Colorado this weekend! Enjoy moderate difficulty, stunning vistas of Pike’s Peak, and a perfect spot for lunch. Find out more about this breathtaking hike!
Keywords
Colorado hikes
Elkhorn Trail
Eagle’s View Trail,
hiking
Pike’s Peak
Reynold’s Ranch County Park
Eagle’s View Trail is only 45 minutes from my personal training studio in Denver.
Colorado Hikes: Elkhorn Trail and Eagle’s View Trail Loop
Time of Year: Saturday, March 23rd, 2024.
Weather: 48 degrees and sunny.
Cover: 25-35% dispersed exposure.
Time: 8:38 am - 10:55 am.
Distance: 4.48 miles total.
Cost: None.
Bathroom at Trailhead: Yes.
Difficulty: Moderate level 1 for altitude (8134 feet), elevation gain (1020 feet), and length (4.48 miles). Not technical.
Route: Fox Trot Trail to Elkhorn Loop Trail to Raven’s Roost Trail to Eagle’s View Trail to Oxen Draw Trail to Fox Trot Trail.
Traffic: Light.
Parking: 75% full by 8:30 am.
Equipment: Hiking boots, microspikes.
Terrain: A dirt, gravel path with packed snow throughout.
Experience: Eagle’s View Trail Loop is a short but sweet path for hikers of all ability levels. While most of the trail has a tree canopy, you’ll find dispersed views of the front range and Pike’s Peak to the South. At the top of Eagle’s View Trail Loop, the panoramic view of Pike’s Peak is incredible. A perfect spot for lunch! We sacrificed the last section of the loop to create a larger loop using the connecting Oxen Draw Trail.
Personal Trainer Notes: While dreaming of more extensive front-range hikes, I’ve been picking off new options in the foothills and further west on 285 this winter. The west trailhead of Mt. Falcon and Reynold’s Ranch County Park offers exciting views and approachable treks for my personal training clients. Unfortunately, this path only offers limited extra mileage options with connecting trails. Nevertheless, it is still worth the 45-minute drive to touch a new area!
Eagle’s View Trail Loop is approachable for personal training clients of any endurance level.
Elkhorn Trail and Eagle’s View Trail Loop in Colorado
Eagle’s View Trail Loop Colorado
Reynolds Ranch County Park
List of Hiking Trails in Colorado
To check out more hiking reviews with pictures, visit “List of Colorado Hikes.” You’ll find options across a spectrum of difficulty, including many trails in the foothills and front range.
My final climb of the Decalibron was Mount Democrat, a Colorado 14er.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
Inspiring Quotes from The Monk Who Sold His Ferrari by Robin S. Sharma
Abstract
Discover a collection of uplifting quotes from the renowned book The Monk Who Sold His Ferrari by Robin S. Sharma. These insightful words offer profound wisdom and inspiration for living a meaningful life. Explore empowering thoughts on mindfulness, purpose, happiness, and personal growth in this compilation of favorite quotes.
Keywords
The Monk Who Sold His Ferrari
Robin S. Sharma
inspirational quotes
meaningful life
mindfulness
purpose
happiness
personal growth
wisdom
empowering thoughts
The Monk Who Sold His Ferrari / Photo: Niko Sezar
Introduction
The book The Monk Who Sold His Ferrari is an international bestseller that has inspired readers from all walks of life. Here is a list of my favorite quotes!
List of Inspirational Quotes
“One night a father was relaxing with his newspaper after a long day at the office. His son, who wanted to play, kept on pestering him. Finally, fed up, the father ripped out a picture of the globe that was in the paper and tore it into a hundred tiny pieces. ‘Here, son, go ahead and try to put this back together,’ he said, hoping that this would keep the little boy busy long enough for him to finish reading his paper. To his amazement, his son returned after only one minute with the globe perfectly back together. When the startled father asked how he achieved this feat, the son smiled gently and replied, ‘Dad, on the other side of the globe there was a picture of a person, and once I got the person together, the world was okay.”
“What you put in is what you get out. Even more important is the fact that you alone are the programmer. By determining the thoughts that go in, you also are determining precisely what will come out.”
“Shortly after you have awakened, go into your sanctuary of silence. Get still and focused. Then ask yourself this question: ‘What would I do today if today was my last?’ The key is to really get into the meaning of this question. Mentally list all the things you would do, the people you would call and the moments you would savor. Envision yourself doing these things with great energy. Visualize how you would treat your family and your friends. Even picture how you would treat total strangers if today was your last day on the planet. When you live every day as if it was your last, your life will take on a magical quality.”
“You sow a thought, you reap an action. Reap an action, you sow a habit. Sow a habit, you reap a character. Sow a character, you reap your destiny.”
“One must never live in the thick of thin things. Focus only on your priorities, those activities that are truly meaningful. Your life will be uncluttered, rewarding and exceptionally peaceful.”
“Lifelong happiness does come through striving to realize your dreams. You are at your best when you are moving forward. The key is not to make your happiness contingent on finding that elusive pot of gold at the end of the rainbow.”
“Most people have liberty. They can go where they want and do the things they feel like doing. But too many people are also slaves to their impulses. They have grown reactive rather than proactive, meaning that they are like seafoam pounding against a rocky shore, going in whatever direction the tide might take them. ”
“Stop living your life in compartments and understand once and for all that all you do forms one indivisible whole. The way you act at home affects the way you act at work. The way you treat people at the office affects the way you will treat your family and friends.”
“When all is said and done, no matter what you have achieved, no matter how many summer homes you own, no matter how many cars sit in your driveway, the quality of your life will come down to the quality of your contribution.”
We all need to be pushed to new heights from time to time.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
PERSONAL TRAINER BLOG
Starbucks Breakfast: Are You Making Healthy Choices? Avoid These Items to Support Your Weight Loss
ABSTRACT
Discover why certain Starbucks breakfast items could hinder weight loss and overall health goals. Learn about the nutritional breakdown of popular menu choices and why it's crucial to prioritize balance in your diet. Make informed decisions to support your wellness journey with this insightful analysis from a personal trainer.
Keywords
Starbucks breakfast
healthy choices
weight loss
nutritional analysis
fast food options
balanced diet
calorie intake
healthy breakfasts
Chicken Sausage & Bacon Biscuit Starbucks / Photo: Starbucks
INTRODUCTION
Not surprisingly, most of my personal training clients are incredibly busy and must resort to whatever’s most available for breakfast. Unfortunately, many of the breakfast choices at Starbucks may reverse their (and your) weight loss efforts. Stay away from these choices if you’re trying to tighten, not stretch the waistline of your pants.
LIST OF STARBUCKS BREAKFAST ITEMS
CHICKEN SAUSAGE & BACON BISCUIT
Calories 380, Fat (g) 19, Fiber (g) 1, Protein 18, Sodium 930 (mg)
DOUBLE-SMOKED BACON, CHEDDAR & EGG SANDWICH
Calories 500, Fat (g) 27, Fiber (g) 2, Protein 21, Sodium 960 (mg)
SAUSAGE, CHEDDAR & EGG BREAKFAST SANDWICH
Calories 480, Fat (g) 29, Fiber (g) 1, Protein 18, Sodium 890 (mg)
SEARED STEAK, EGG & TOMATILLO WRAP
Calories 410, Fat (g) 18, Fiber (g) 2, Protein 21, Sodium 780 (mg)
SLOW-ROASTED HAM, SWISS & EGG BREAKFAST SANDWICH
Calories 450, Fat (g) 21, Fiber (g) 1, Protein 22, Sodium 880 (mg)
SPICY CHORIZO, MONTEREY JACK & EGG BREAKFAST SANDWICH
Calories 470, Fat (g) 24, Fiber (g) 0, Protein 24, Sodium 950 (mg)
ANALYSIS
Personal Trainer Wisdom: We see a glowing trend among these Starbucks breakfast items: high calories, fat, and sodium; adequate protein; and very little fiber. Perhaps we’re being unfair to Starbucks….especially in comparison to other fast food competitors (i.e., the 1000-calorie options). There are always worse options.
Surprisingly, though, these choices are deceptively more dangerous than you think. Each sandwich is just a little “more and above” than recommended for a healthy lifestyle (not just weight loss). If your healthy goal is only 350-450 calories and 20-25 grams of protein per meal, maybe you’re not doing too bad. What happens when you add 50 extra calories, twice the amount of sodium, and 12-24 grams of extra fat per meal (instead of 3-6 grams of fat), though? You might not realize that this subtle flexibility could be why you’ve gained 1 lb of weight per year….for the last 20 years.
As the book Compound Effect explains, 50 extra calories and 12 extra grams of fat become troublesome when the pattern continues for every meal (not just breakfast) over the course of time. Consequently, you won’t have any wiggle room for those days you indulge (like holidays and special occasions).
While I understand the need to grab something quick in the morning, don’t fool yourself into thinking that the amount of calories and protein make up the total equation. Ultimately, your health (and weight) depends on a balance of protein, fiber, healthy fats, vitamins, phytonutrients, and more. Do your homework and choose the best items ahead of time instead of choosing when in a rush.
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! Learn more about Michael Moody Fitness here, too!
PERSONAL TRAINER BLOG
Mastering the Art of Falling Asleep: Expert Tips for Better Sleep
ABSTRACT
Are you struggling to catch those elusive Z's? Dive into expert advice on enhancing your sleep routine with insights from personal trainers. Learn practical ways to unwind, unplug from technology, and optimize your bedtime habits for a restful night's sleep and increased productivity.
Keywords
Better sleep habits
Falling asleep tips
Sleep optimization
Unplugging before bed
Alcohol and sleep
Preparing for tomorrow
Bedtime routine
Pajama party for sleep
Consistent bedtime
Sleep quality improvement
Sleeping Habits / Photo: Ketut Subiyanto
Introduction
Are you having trouble falling asleep? With the start of a new year of demands, there is plenty to stress about (and I’m sure it doesn’t help your sleep). I’ve dissected a past article from Livestrong.com and picked the best ways to redefine how you hit the pillow.
UNPLUG TO RECHARGE
Even your beloved smartphones can’t go nonstop without being recharged, and your mind is no different. At least 30 minutes before bed, turn off all your devices to allow your mind time to relax and unwind. You may notice the inevitable side effect of feeling more present to enjoy the final moments of your day.
Personal Trainer Wisdom: Unfortunately, computers and phones stimulate my neurons to caffeine-like levels (even if I am tired). I often need to unhook 120 minutes before bedtime; otherwise, I’ll stare at the ceiling for an hour while trying to sleep. It took significant experimenting, and I know the boundary line varies from person to person. I have found that my personal training clients aren't much different, though.“UN-WINED”
Put down that glass of vino! “Rose all day” on weekends if you want to, but if you're going to wake up alert, focused, and productive, avoid alcohol before bed. It can lead to frequent sleep interruptions in the later half of the night as blood sugar levels spike. And those disruptions to your REM sleep can cause next-day drowsiness. Try some herbal tea to wind down instead!
Personal Trainer Wisdom: I seriously consider the effects of wine and food on my blood sugar levels….especially before bedtime. Typically, your blood sugar rises to its highest level around 2 hours after your last meal. A similar effect takes place with the consumption of alcohol, too (although often sooner due to its simple carb ability to spike the bloodstream at a quicker speed). With all this being said, the actual effects of this consumption may occur after you crash the pillow, and your body will need to respond instead of recover.PREPARE FOR TOMORROW
Take some time the night before to choose and lay out your wardrobe for the next day. Pack your bag or briefcase, and don’t forget a healthy lunch! Being prepared the night before makes mornings less hectic and gives you time to ease into your day consciously.
Personal Trainer Wisdom: I’m a man of lists. If my next day isn’t organized, I play out every scenario in my mind like a movie. Of course, my sleep is compromised with this type of brain activation! My hard rule: I don’t let anything sit on my mind. I write it down and often organize those thoughts as fast as they appear.HAVE A PAJAMA PARTY and PUT on those PJs!
Experts say that a conscious transition into “bedtime” mode helps your body and mind begin to prepare for sleep. Choose something loose-fitting, relaxed, and comfy for optimal relaxation.
Personal Trainer Wisdom: You probably wonder, “I didn’t know Michael has pajama parties!!!” I don’t, but you shouldn’t judge me if I did! I have established a routine of changing into comfy pants and a T-shirt every night to cue my relaxation time. Many of my routines are pretty routine for a good reason. Not only do they eliminate decision fatigue, but they also cue a state of comfort (especially before bedtime).STICK TO YOUR BEDTIME
Set an earlier, non-negotiable bedtime for optimal sleep. A whole night’s rest (seven to nine hours is the optimal range) gives your body time to replenish. It can help regulate your hormones, recharge your body on a cellular level, and refresh your mind. A good night’s sleep is one of the best and most scientifically proven ways to enhance our mood, energy, and productivity.
Personal Trainer Wisdom: The body is a creature of routine and depends on its circadian rhythm to reach its most optimal self (homeostasis). It wants to predict your eating and sleeping schedules to efficiently and effectively handle the influx of fuel or recovery time. While it’s important to sleep the most appropriate number of hours, the consistency of your bedtime schedule will also determine its effectiveness. So, most nights, sticking to my bedtime at 11 or 11:30 has been just as crucial as my sleep length.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
PERSONAL TRAINER BLOG
Rawhide Trail (White Ranch): Tranquil Winter Hike Near Belcher Hill
ABSTRACT
Explore the scenic Rawhide Trail loop at White Ranch, offering stunning east-facing vistas and tranquil forest landscapes. This moderate-level hike, with an altitude of 7550 feet and an elevation gain of 863 feet over 5.27 miles, is perfect for all endurance levels. Discover the beauty of this winter trail, equipped with hiking boots and microspikes for packed snow terrain. With a nearby bathroom at the trailhead and easy access to Belcher Hill for extended hiking options, this Sunday adventure promises an unforgettable experience.
Keywords
Rawhide Trail
White Ranch
winter hike
Belcher Hill
moderate-level hike
Rawhide Trail is only 38 minutes from my personal training studio in Denver.
Rawhide Trail (White Ranch)
Time of Year: Sunday, February 25th, 2024.
Weather: 44 degrees and sunny.
Cover: 50% exposed in the first half, 75% exposed in the second half.
Time: 9:00 am - 11:13 am.
Distance: 5.27 miles total.
Cost: None.
Bathroom at Trailhead: Yes.
Difficulty: Moderate level 1 for altitude (7550 feet), elevation gain (863 feet), and length (5.27 miles). Not technical.
Route: Counterclockwise on the Rawhide Trail loop.
Traffic: Light/Moderate.
Parking: Only two cars at 9:00 am. By 11:15 am, both lots were nearly full.
Equipment: Hiking boots, microspikes.
Terrain: A dirt path with packed snow throughout. Random sections of the trail were muddy.
Experience: The Rawhide Trail highlights the area's tranquil beauty with occasional east-facing vistas. The forest canopy and the valley also offer beautiful landscapes. The varying elevation of 863 feet makes it approachable for most endurance levels.
Personal Trainer Notes: The winter season always forces a revisit to the hikes close to home. This trail will appeal to varying endurance levels of my personal training clients with quick access to Belcher Hill trail for additional mileage and elevation gain.
Rawhide Trail is approachable for personal training clients of any endurance level.
Rawhide Trail White Ranch in Colorado
Rawhide Trail Colorado
Rawhide Trail Golden
List of Hiking Trails in Colorado
To check out more hiking reviews with pictures, visit “List of Colorado Hikes.” You’ll find options across a spectrum of difficulty, including many trails in the foothills and front range.
My final climb of the Decalibron was Mount Democrat, a Colorado 14er.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
A Structured Approach to Sustainable Weight Loss: 10 Phases to Achieve Your Goals
ABSTRACT
Find a straightforward progression towards weight loss with these 10 phases, each designed to adjust your habits and optimize your nutrition gradually. From cutting calories to strategic meal timing and identifying weight gain culprits, this method offers a sustainable approach backed by personal trainer wisdom and scientific principles. Take control of your journey to a healthier you with this structured plan.
Keywords
Weight loss progression
Sustainable weight loss
Caloric deficit
Meal timing for weight loss
Whole food plant-based diet
Personal trainer advice
Nutrient-dense options
Weight loss culprits
Healthy eating habits
Lifestyle changes for weight loss
Healthy Eating Meal Plan / Photo: Ella Olsson
INTRODUCTION
Here is a simple progression to weight loss. You can start at Phase 1 and add the next phase (each in 1-2 week increments) until you reach your goal or separately test each phase until you determine what affects your weight the most. Although I prefer a primary focus on nutrient-dense options, a caloric deficit seems the most desired first step for many personal training clients. No matter how you approach this progression, try to seek a sustainable combination of efforts based on your needs (and it doesn’t need to be perfect).
Please note that I haven’t mentioned anything about fitness. Based on fourteen years of experience, I haven’t found a positive correlation between sustainable weight loss and killing yourself in the gym (unfortunately and fortunately). Many factors affect the caloric exchange between nutrition and fitness, making it difficult to determine real numbers (e.g., the machine claims you burned 600 calories when you only burned 325 calories for reasons related to YOUR body). Although the answer to weight loss is simple, it doesn't mean it's easy. I hope this structured approach will minimize any frustration. Good luck! Be diet strong!
PHASE 1: CUT YOUR TOTAL CALORIC AMOUNT BY 25% WITHOUT CHANGING THE SUBSTANCE (THE TYPE OF FOODS YOU’RE EATING).
Personal Trainer Wisdom: Unfortunately, a caloric deficit isn’t scientifically enough to lose weight….but it can help initially if you’re overconsuming. Your body can only process so much food at once; the rest is converted into fats, triglycerides, and more. Sidenote: You’re only creating a deficit based on your current habits. Most people consume far more calories necessary (1300-1700) for a sedentary lifestyle. By cutting 25% of your current calorie load, you are simply getting closer to this mark.
PHASE 2: CUT DOWN YOUR CALORIC INTAKE UNTIL YOU REACH A RANGE OF 1300-1700 CALORIES PER DAY.
PHASE 3: CUT DOWN YOUR CALORIC INTAKE UNTIL YOU REACH A RANGE OF 1300-1700 CALORIES WITHOUT EXCEEDING 300-500 CALORIES PER MEAL.
PHASE 4: EAT 3-4 MEALS PER DAY WITH 3-5 HOURS BETWEEN EACH MEAL.
Personal Trainer Wisdom: Timing is everything, and it usually takes 3-5 for proper digestion and absorption. You want to avoid eating more food than your body can process at a given time (you know what happens then). At the same time, you want to limit any nutritional deficiency (who knows how your body will compensate). Do you ever feel stuffed or starved? Do you typically take more or less than 3-5 hours between meals?PHASE 5: EAT 3-4 MEALS AT THE SAME TIME EACH DAY.
Personal Trainer Wisdom: Your body wants to be an efficient machine that operates on autopilot. It usually depends on its biological clock - a blend of natural and reinforced forces. That said, you can train your body to efficiently release a flood of hormones to help you simultaneously utilize the fuel you feed daily. You did this in grade school when you ate lunch at 11:37 daily and still felt the hunger pangs simultaneously over your summer break. The principle also applies to your efficient recovery while you sleep each night. Your body will naturally wake you slowly over 3 hours before your waking time. Going to bed at the same time every night will reinforce this habit and wake you without an alarm clock at the same time as well!PHASE 6: SUBSTITUTE HALF OF EVERY MEAL AND SNACK WITH VEGETABLES (ANYTHING PLANT-BASED).
PHASE 7: MINIMIZE ONE OF THE BIG FIVE WEIGHT GAIN CULPRITS BY 25%, 50%, AND 75% OVER TWO WEEKS. IF WEIGHT LOSS BEGINS, CONTINUE. IF NOT, TRY A SECOND ITEM FROM THE LIST UNTIL YOU’VE ATTEMPTED THEM ALL.
Personal Trainer Wisdom: Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each item and what you can get away with.
Grains, including whole grains or all-bran products (bread, crackers, rice, cereals, etc.)
Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
Dairy (butter, milk, and cheese processed from animals)
Alcohol, refined sugar, and artificial sweeteners
Animal protein (red meat, pork, wild game, chicken, fish, eggs, etc.)
PHASE 8: IF MINIMIZING EACH OF THE WEIGHT GAIN CULPRITS SEPARATELY UP TO 75% HASN’T LED TO WEIGHT LOSS, IT MAY BE TIME TO MAKE A SIMILAR EFFORT WITH 2 OR 3 OF YOUR MOST COMMON CHOICES ON THIS LIST.
PHASE 9: TRY A PERFECT WHOLE FOOD PLANT-BASED DIET WITH ALL PHASES OVER TWO WEEKS.
PHASE 10: DISCUSS YOUR EFFORTS WITH YOUR DOCTOR AND TEST FOR DEFICIENCIES, DISEASES, OR DISORDERS.
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!
Eat for Life, Weight Loss, and an Optimal Immune System with Best Selling Author Dr. Joel Fuhrman
Episode #10 - Eat for Life, Weight Loss, and an Optimal Immune System with Best Selling Author Dr. Fuhrman
Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, we learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior.
In today's episode, I interview Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live, Super Immunity, The End of Diabetes, The Eat to Live Cookbook, The End of Dieting, and The End of Heart Disease.
Minimizing Decision Fatigue: A Personal Trainer’s Diet Log
ABSTRACT
Learn how to minimize decision fatigue and optimize creativity and focus with a consistent eating routine. This article outlines a 3-day sample diet log and offers insights into meal preparation strategies and ingredient substitutions.
Keywords
Decision fatigue
Personal trainer diet
Plant-based eating routine
Meal preparation
3-day diet log
Ingredient substitutions
Vegan meals
Personal wellness
Routine optimization
Healthy eating habits
INTRODUCTION
I live my life minimizing decision fatigue to maximize my creativity and focus. From nearly wearing the same type of outfit daily to a refined bedtime regiment, many tasks are checklists stuck on repeat…. my typical eating approach is no different each day. Of course, I use a whole food plant-based foundation for my choices. Typically, I aim for 21 out of 28 whole food plant meals and limit the animal to 25-40% in the others. By request, here is my 3-day eating log to illustrate this point.
THE EVERY DAY ROUTINE
Personal Trainer Wisdom: “What should I eat today?” may be the first question for most people on a typical Monday morning. I already begin asking that question on Sunday. By the end of that night, the Amazon Whole Foods order of 36 weekly items had arrived, and two pounds of dried pinto beans (sometimes black beans) had been cooked and ready to sit overnight in an Instant Pot. I call this step one of my meal preparation for the week. Once I wake up the next day, I begin a series of actions in the same order every morning.
6:56-7:01 am - I set up a plate and two Pyrex dishes for the vegetables I removed from the fridge.
7:05 am - Since I need to leave by 7:40 to drop my son Preston off at daycare, I always begin eating at 7:05 (no later than 7:08). I typically place the vegatables, beans, nuts, and seeds in the same order across the three dishes: Bed of leafy greens (spinach or dinosaur kale), 1 cup of beans (black or pinto), 2 cups of vegetables (fresh and sometimes frozen: green beans, broccoli, broccoli slaw, bell peppers, shredded carrots, asparagus, diced root vegetables, diced butternut squash, and shaved brussels sprouts), ¼ cup of nuts (cashews, pistachios, or almonds), and two tbs of seeds (chia or hemp).
7:30 – 7:35 am - By 7:35, all three meals are warmed up, my belongings are in their appropriate bags, and Preston is ready to go!
Personal Trainer Diet
A 3-DAY SAMPLE OF MY DIET
With my underlying approach now lined out, here is a recent 3-day diet log. Please note that meat eaters should replace the servings of seeds and cashews with organic, grass-fed, and wild meat options.
DAY 1
Meal 1 (8:00 am): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (fresh asparagus, sundried tomatoes, shredded carrots, shaved brussels sprouts), ¼ cup of cashews, and 2 tbs of chia seeds.
Meal 2 (12:30 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, bell peppers), ¼ cup of cashews, creole seasoning, and 2 tbs of chia seeds.
Meal 3 (4:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, diced root vegetables, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.
Meal 4 (8:00 pm): Roasted Carrots with Farro, Chickpeas & Herbed Crème Fraîche (Vegan)
Personal Trainer’s Meal Plan
DAY 2
Meal 1 (8:00 am): Bed of spinach, 1 cup of black beans, 1.5 cups of vegetables (green beans, shredded carrots, shaved brussels sprouts), ¼ cup of cashews, 1 banana, and 2 tbs of chia seeds.
Meal 2 (12:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, bell peppers), ¼ cup of cashews, creole seasoning, and 2 tbs of chia seeds.
Meal 3 (4:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (asparagus, shredded carrots, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.
Meal 4 (8:00 pm): Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped green peppers and spinach tossed in lime juice, Frontera Jalapeno and Cilantro salsa, ground turkey (my animal indulgence and only 25% on each taco) and 2 glasses of wine (my liquid indulgence).
Personal Trainer Diet
DAY 3
Meal 1 (8:00 am): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (sundried tomatoes, broccoli, diced root vegetables), ¼ cup of cashews, and 2 tbs of chia seeds.
Meal 2 (12:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli, bell peppers), ¼ cup of cashews, creole seasoning, and 2 tbs of chia seeds.
Meal 3 (4:00 pm): Bed of spinach, 1 cup of black beans, 2 cups of vegetables (broccoli slaw, diced root vegetables, bell peppers), ¼ cup of cashews, coffee rub seasoning, and 2 tbs of chia seeds.
Meal 4 (8:00 pm): Instant Pot Ground Turkey Lentil Chili (my animal indulgence).
WHAT INFLUENCED THE CHOICES DURING THIS 3-DAY STRETCH
Personal Trainer Wisdom: Even though a full cart of groceries is delivered before Monday morning, I often forget to add 1 or 2 essentials or don’t buy enough. In the case of this 3-day log, I ran out of several fresh vegetable options by day 3. Instead, I used frozen root vegetables, broccoli, and butternut squash as an alternative. I also failed to buy hemp seeds (chia seeds were my only option for each meal).
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
Parmalee and Devil's Elbow Trails Hiking Guide
ABSTRACT
Discover the picturesque Parmalee and Devil's Elbow Trails near Denver with this comprehensive trail review. Hike through stunning landscapes, moderate terrain, and varying elevations, offering breathtaking views. Find out about trail conditions, equipment recommendations, and personal trainer insights for an unforgettable outdoor adventure.
KEYWORDS
Parmalee Trail
Devil's Elbow Trail
Denver trails
Mount Falcon Park
Colorado hiking
Castle Trail
Olde Ute Trail
Mount Falcon Park is only 39 minutes from my personal training studio in Denver.
Time of Year: Sunday, February 17th, 2024.
Weather: 16 degrees and sunny at 8:45 am and 55 degrees and partly sunny at 11:19 pm.
Cover: 75% exposed.
Time: 8:45 am - 1:19 pm.
Distance: 6.95 miles total.
Cost: None.
Bathroom at Trailhead: Yes.
Difficulty: Moderate level 2 for altitude (7768 feet), elevation gain (1293 feet), and length (6.95 miles). Not technical. The elevation gain at the end of the hike increased the overall difficulty.
Route: Out and back (Castle Trail, Parmalee Trail, Olde Ute Trail, Devil’s Elbow Trail)
Traffic: Light/Moderate.
Parking: 75% full with an additional lot nearby. By 11:30 am, both lots were nearly full.
Equipment: Hiking boots, microspikes.
Terrain: A dirt and gravel path with quite a bit of sun exposure for most of Parmalee Trail. While there was much-packed snow along the route, the sun burned off most of the moisture for 50% of the trail. Late March and April could be muddy depending on the snow melt.
Experience: Once again, another west trailhead (Mount Falcon Park) has proven to be more scenic than its east counterpart. Parmalee Trail offers beautiful views west, south, and east, while the Devil’s Elbow Trail offers a final glimpse of the east and southeast. The varying elevation gain of the trail sneakily increases your elevation gain by about 1000 feet.
Personal Trainer Notes: My personal training clients love the Mount Falcon and Mount Galbraith trails, and I see why. You can quickly check off the length and decent elevation gain on these trails (each within 40 minutes of Denver). I pivoted from my downloaded for an out-and-back route on Parmalee Trail. For a shorter route with less elevation gain, you can complete a loop by heading back on Meadow Trail to Castle Trail.
This trail is a great workout for my personal training clients.
Parmalee Trail in Colorado
View of the High Plains
Deer on a Colorado Trail
Beautiful views from Parmalee Trail near Golden, Colorado.
My final climb of the Decalibron was Mount Democrat, a Colorado 14er.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
12 Inspirational Quotes to Elevate Your Spirit and Boost Motivation | Must-Read Motivational Quotes
Abstract
Discover a curated list of 12 powerful motivational quotes that will uplift your spirits and ignite your determination. From renowned authors like Tim Ferriss and Paolo Coehlo to historical figures like Abraham Lincoln and Winston Churchill, these quotes keep you focused and inspired on your journey to success.
Keywords
Inspirational quotes
Motivational quotes
Tim Ferriss quotes
Paolo Coehlo quotes
Thomas Edison quotes
James Altucher quotes
Abraham Lincoln quotes
Winston Churchill quotes
Jane McGonical quotes
David Foster Wallace quotes
Finding inspiration begins with a new awareness of yourself and your surroundings. / Photo: Grafixart_photo Samir BELHAMRA
Introduction
I always search for inspirational quotes to elevate my spirit and push me to heightened levels. After years of reading motivational books, here is a brief list of my favorites. Sometimes, I post them in visible areas to steer my unconscious and keep me steadfast in my focus and efforts. I encourage you to do the same!
List of Inspirational Quotes
“You can’t reason someone out of something they didn’t reason themselves into.”
“He who suffers before it is necessary suffers more than is necessary.”
“When you say ‘yes’ to others, make sure you’re not saying ‘no’ to yourself.”
“When you have exhausted all possibilities, remember this: You haven’t.”
“Happiness is wanting what you have.”
“It’s in the valley of failure that we sow our seeds of success.”
“While human nature largely determines how we hear the notes, it is nurture that lets us hear the music.”
“Well-adjusted is not an accidental state.”
“Surrender yourself to the moment.”
“Give me six hours to chop down a tree and I’ll spend the first four sharpening the axe.”
“I’ve learned an important trick: To develop foresight, you need to practice hindsight.”
“Success is the ability to go from failure to failure without losing your enthusiasm.”
We all need to be pushed to new heights from time to time.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
PERSONAL TRAINER BLOG
Mounts Democrat, Cameron, Lincoln, and Bross Trail Hiking Guide
ABSTRACT
Explore the exhilarating Mounts Democrat, Cameron, Lincoln, and Bross Trail, known as The Decalibron, offering stunning views and challenging terrain. Get essential details on weather, difficulty level, route, equipment, and personal trainer insights. Discover tips for a rewarding experience on this iconic hike.
KEYWORDS
Mount Democrat
Mount Cameron
Mount Lincoln
Mount Bross
Decalibron trail
hiking guide
Colorado hiking
trail conditions
altitude hiking
hiking tips
outdoor adventure
mountain hiking
trail safety
You can travel to Mars within a couple of hours from my personal training studio in Denver.
Time of Year: Saturday, October 7th, 2023.
Weather: 30 degrees and sunny at 8:20 am and 59 degrees and sunny at 1:36 pm.
Cover: 100% exposed.
Time: 8:20 am - 1:36 pm (experienced hikers on 13ers/14ers: 4-5 hours; hikers with elevation experience and endurance: 5-7 hours).
Distance: 7 miles total.
Cost: $8 cash and required waiver (complete before: https://waiver.smartwaiver.com/w/c2d3wpisftzvbznpjhsbnb/kiosk/).
Bathroom at Trailhead: Yes.
Difficulty: Hard level 2 for altitude (14286 feet), elevation gain (3182 feet), and length (7 miles). Technical class 2. The dry dirt and scree down the steep descent of Bross is tough and loose rock, and a few patches of wet snow make the steep descent of Democrat difficult, too. Bross is worse—moderate effort for someone with experience on 13ers and 14ers.
Route: The loop (counterclockwise).
Traffic: Light/Moderate.
Parking: One spot remained in the lot when I arrived, but there were plenty of spots along the road. 80% full at 1:36 pm. AWD is recommended for the last mile to the lot.
Equipment: Hiking boots, hiking poles, microspikes.
Terrain: While the dirt path with loose rock up Bross is steep, the larger rocks and level ground from Bross to Lincoln to Cameron offer steady footing (with some loose rock/dirt sections). The decent down Cameron offers big rocks for grip, making the grade more tolerable. The path up Democrat is a mix of scree, dirt, big rocks, boulders, and a few patches of wet snow.
Experience: A rewarding hike overall! A few notes. 1st: Since it isn't fully explained in the description...Much of the loop is considered private property, requiring you to stay on the designated trail (as one should, anyway). You can (and should) read this for the entire history: https://www.5280.com/recently-reopened-decalibron-loop-needs-attention/. 2nd: There's a debate over the direction you should take. To Bross or not to Bross, that is the question for the end. You can hike down it but will not find joy sliding down the steep grade of loose dirt and scree. Ascending is manageable and safer in the counterclockwise direction, and you quickly check off Bross. But.....you're saving some work for the very end, climbing up and down, Democrat. It's steep, but not Bross steep (and there's better footing). I wore my microspikes from the Democrat peak to the lot for extra footing. The walk in-between isn't challenging but still requires mindful stepping at times. 3rd: Expect incredible views of the entire loop of this Mars-like terrain (with no red). Of course, there is some diversity in distant ranges, too (especially on Lincoln and Democrat). 4th: You are fully exposed, and I highly recommend checking OpenSnow and NOAA for the temperature and wind forecasts. Last weekend, it recorded up to 60 mph. Luckily, the winds dropped to 15-20 mph at 28 degrees (inconsistent), with bitter 20-30 mph winds on the peaks (no headwind). I did need to completely cover myself until 11:00 am (the wind died down, and it warmed up under clear skies....winter is coming this week, though).
Personal Trainer Notes: Crazy enough, my personal training client and his wife hiked the same trail the next day. Undoubtedly, this trail is difficult. You'll face many physical challenges no matter the direction you travel on the loop. Compared to other 14ers, though, it is very approachable if you have a strong endurance baseline.
Personal training clients will definitely work hard on this Colorado trail.
Not pictured: A wicked wind nearly sweeping me off of this 14er.
I found a new friend on top of Mount Lincoln. The views from this 14er were outstanding!
The 360 views along the trail remind you of our size.
You’ll start to find a contrast in the landscape during the fall.
List of Hiking Trails in Colorado
To check out more hiking reviews with pictures, visit “List of Colorado Hikes.” You’ll find options across a spectrum of difficulty, including many trails in the foothills and front range.
My final climb of the Decalibron was Mount Democrat, a Colorado 14er.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
Unveiling the Top Reasons for Endless Hunger: Insights from 'Habits Making You Hungry
ABSTRACT
Discover the underlying causes of persistent hunger in this insightful article. Explore the impact of skipping breakfast, constant grazing, sleep deprivation, canned foods, nightcaps, and medication weaning on your appetite. Uncover the secrets to satiety and sustainable weight management and valuable perspectives on maintaining a balanced diet and optimizing well-being.
KEYWORDS
Persistent hunger
Endless appetite
Skipping breakfast
Grazing habits
Sleep deprivation and hunger
Canned foods and hunger
Nightcap effects
Medication weaning and appetite
Satiety tips
Sustainable weight management
Eating breakfast consistently may help you curb your appetite. / Photo: George Milton
Instead of considering why you’re not losing weight, you may want to look at what causes your endless hunger. Here are the top reasons from the Zerobelly article "40 Habits Making You Hungry.”
1. SKIPPING BREAKFAST
All that talk of breakfast being the most important meal of the day rings truer than you might think. In the morning, your body’s concentration of hunger hormone ghrelin tends to be higher than during the rest of the day. However, when you skip breakfast, you’re putting off the uptick in satiety hormone leptin, keeping you famished and more prone to grabbing something unhealthy when you finally do eat. In fact, research presented at the Endocrine Society’s 92nd Annual Meeting reveals that average weight individuals who skipped breakfast and then looked at photos of food chose high-calorie treats more often than those who had eaten a morning meal.
Personal Trainer Wisdom: I think the most essential point regarding skipping breakfast is the one that’s missing: You create a deficit in your body when you deprive it of the fuel it needs while skipping breakfast. The body hacker will argue that fasting will cause the body to employ its backup system to assist a person with weight loss. Let’s consider this for a moment as truth. Maybe you will lose weight because your metabolism has “lit” up (not simply because of your calorie reduction). Is this a long-term result? Wouldn’t your body return to its set metabolism once your habits stabilize? Wouldn’t the risk of malnutrition, fatigue, and additional internal organ work be enough to encourage you to do what you’re simply avoiding: Eating a balanced diet when your body demands it? Your body is an efficient machine. Let it work the way it should.
2. GRAZING ALL DAY
Eating snacks to tide you over between meals can help prevent binges later on, but if you’re grazing all day long, you might be making yourself hungrier. Research published in the January 2016 edition of the Journal of Nutrition reveals that grazing didn’t actually curb the appetite of study participants. Grazing all day may also make you more likely to forget what you’ve eaten, contributing to a higher total caloric intake.
Personal Trainer Wisdom: If you eat with intent, grazing doesn’t exist…and your appetite will be satisfied. Again, this is another theory related to the speed of your metabolism. Ironically, this failed attempt can lead to a deficiency and the mindless eating of calories.
3. NEGLECTING SLEEP
Catching some Zs may not be the most calorie-burning activity you do all day, but it can make a major difference in terms of your hunger. Research published in the December 2004 edition of PLoS Medicine reveals that inadequate sleep triggers the body’s production of ghrelin, a hunger hormone, while suppressing the production of leptin, the hormone that signals satiety. Couple that with the increased stomach acid production — a feeling often mistaken for hunger — that many people experience after a sleepless night and you’ve got a recipe for some serious munchies.
Personal Trainer Wisdom: If you continue running the machine without rest, it will demand fuel. Are you willing to wear down the parts without maintenance? If you sacrifice sleep, you’re sacrificing your body. It's time to ease off the coffee, relax, and hit the hay.
4. CHOOSING CANNED FOODS
Canned foods may be convenient and economical, but turning to them on a regular basis might be the reason behind your persistent hunger. Not only can salty canned foods increase thirst, which is often mistaken for hunger, research conducted at Carleton University in Ottawa reveals that the BPA in certain food packaging can decrease the body’s leptin receptivity, making it harder to determine when you’re satisfied.
Personal Trainer Wisdom: Sodium is a hidden killer in many packaged goods. Be especially mindful of most pasta sauces (500-800 mg per serving) and canned fish (300 mg per serving) if you try to stay in the recommended range of 500 mg of sodium per meal.
5. ENDING THE DAY WITH A NIGHTCAP
If you think that end-of-the-day drink is helping you wind down, think again — it might just be making you hungrier. Not only does alcohol have an inhibition-lowering effect, making you eager to eat, even when you’re not particularly hungry, it can also disrupt your REM sleep, leaving you poorly rested and more prone to grabbing convenience snacks to tame your rumbling tummy.
Personal Trainer Wisdom: Most importantly, you achieve the most physical recovery during REM sleep...something you shouldn’t take lightly. Try to minimize anything that will affect this critical time of night.
6. WEANING OFF MEDICATION
Whether you’re tapering off your antidepressants or have finished a prescription for painkillers after surgery, finishing a medication can have a serious effect on your hunger level. Many medications, from those that treat chronic pain to those designed for individuals with ADHD, can have appetite-suppressing effects. Unfortunately, when you finish your course of treatment, your old appetite can come back in full force, so it’s important to pay particular attention to your food choices if you’re weaning off your meds.
Personal Trainer Wisdom: No matter the medication, always be mindful of your physical self while starting or weaning off a regimen. Essentially, you are changing your chemical balance, which could lead to many effects, including fatigue and weight gain.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
PERSONAL TRAINER BLOG
Overcoming Workplace Anxiety: A Personal Trainer's Guide to Awareness, Acceptance, and Adaptation
ABSTRACT
Discover practical strategies to overcome workplace anxiety in this comprehensive article. Learn how to increase self-awareness, accept your anxiety, and adapt to challenging professional situations. Explore specific solutions to common anxiety triggers, such as unrealistic demands and critical assessments from colleagues or managers. Find valuable insights to boost your confidence and productivity, improving your work experience. Don't let anxiety hold you back; take control of your professional life with these practical tips.
KEYWORDS
Workplace anxiety
Overcoming anxiety
Self-awareness
Acceptance
Adaptation
Professional challenges
Managing anxiety at work
Handling unrealistic demands
Dealing with criticism
Boosting confidence at work
Anxiety at work affects all of my personal training clients. / Photo: Yan Krukau
THE CHALLENGE FOR MY PERSONAL TRAINING CLIENTS
Typical quote: “I experience anxiety in many professional scenarios, including interactions with clients, managers, and colleagues.”
The reactive assumption, without breaking down the problem: “I’m not educated or equipped to handle the professional demands of my position.”
The personal trainer breakdown: The cyclical process of awareness, acceptance, and adaptation can steer you through most anxious situations.
AWARENESS
I wish I had a simple solution to overcoming any form of anxiety. It often begins as situational but most commonly becomes generalizable. You probably experience a spectrum of anxiety in different areas of your professional AND personal lives and sometimes need a specific plan of action for each.
Before you choose a path, though, step one will always start with a focus on YOU. How do you think, behave, and interact with the world? Your success will depend on this awareness. Your observations will help you understand how you approach challenges and the underlying influences on your decisions and feelings. Eventually, you might be able to understand the “why” of your approach to life.
Study yourself for two days by recording every anxious feeling you experience in a pocket notebook (no matter the strength). Attempt to answer these questions: What are your thoughts at the moment? What were you thinking before the moment? Did you feel in control? Do you feel in control now? What external factors contribute to this feeling (e.g., last-minute demand, unrealistic demands, a colleague critically assessed your results and productivity, etc.)? What internal factors contribute to this feeling (e.g., you don’t feel that you can’t adequately meet the demands of your work, you feel insecure about your role in the company, you fear that your colleagues will unfairly scrutinize everything you do, you fear making a mistake in front of others, you don’t trust your reactive ability to respond to a problem effectively, you perceive your peers’ efforts as superior to yours, etc.). These questions not only steer the reflection process but also help identify the root of your feelings. If you need help with your anxiety, consider getting in touch with a mental health professional at BetterHelp.
ACCEPTANCE
Once you become aware of the root of your anxiety, or at least the feeling of it, can you accept it? Can you accept the current status of “being”? Can you accept the anxious feeling and what led to it without judging yourself? Before moving to the next step, you must decide whether you can accept your current findings. You’re a human scientist, after all. If not, your emotional connection could steer you down the wrong path or at least blind you from the correct one.
By accepting the moment, your findings, your tendencies, and YOU, you are deciding to take an objective path to minimize your anxiety. You’re choosing to adapt your approach in a logistical, strategic way. If you have truly honored the process up to this point, you are ready to adjust your strategy.
ADAPTATION
Here are specific strategies to overcome your anxiety at work. You’ll notice that many solutions involve examining your approach, reframing your mindset, and being assertive. With consistent self-talk over time, you can develop the right mindset to handle any challenge with minimal anxiety. It will require reflection as well as confidence in the professional environment. With the proper examination of yourself and your approach, some solutions will become more accessible than others. Your diligence and respect for yourself will help you overcome the more difficult challenges.
What makes you anxious: Your manager has unrealistic demands and expectations of you.
Solution: Be assertive and communicate your feelings.
What to remember: Being assertive doesn’t equate to failure. If you sense unrealistic (or unfair) demands and expectations of you, it’s acceptable (and encouraged) to communicate this feeling with your manager. While you may fear looking weak or incapable of meeting demands, you’re only setting yourself up for tremendous success with this action. In fairness to your manager, she may not be aware of your workload and might be willing to subtract a task or two, or she may see strengths in you that you haven’t reasonably identified yet. Instead of stressing yourself to produce what could be less than your best effort, seek more understanding of the assignment and why you are chosen to complete it. Use that time to communicate your strengths and current status on projects, too. If needed, seek the manager’s advice on handling a large task load more efficiently. If you intend to do your best, always know that your wisdom and productivity will only grow with the guidance of others.What makes you anxious: Your manager has last-minute demands daily.
Solution: Reflect on your processes and stay ahead of your day-to-day responsibilities, or build in a buffer zone.
What to remember: Nothing is more frustrating than being swamped with projects….and then your management adds a last-minute task to your list. To make it worse, your manager probably needed today’s request completed yesterday. While it’s always tough to drop everything you’re doing to complete a task you didn’t expect, you should ask yourself if it’s a surprise. Professionals gripe daily about the fire alarm demands from their bosses but rarely realize that (1.) this is consistent and a buffer zone most likely needs to be carved into their daily schedules and (2.) their professional approach is just a set of inefficient systems and time is wasted daily. At what point will you accept that last-minute demands are part of your position and that you must create a 30 or 60-minute period each day to handle them? Schedule it as a free period. If nothing pops up by the day's end, then use the time to complete another project. At least you’ll approach the day with the healthy mindset that something may randomly appear on your desk, and you won’t be stressed by the expectation to complete it quickly.
You'll want to examine your day-to-day approach if your schedule doesn't allow this free time. Ask yourself these questions: How much time do you waste reading entertainment articles, perusing social media accounts, or indulging in mindless activities? Do you have a specific strategy to handle urgent and non-urgent emails? Do you strategically plan your day and week with looming projects in mind? Do you effectively and efficiently communicate with colleagues and participate in group meetings? Do you inefficiently waste time on tasks that can be automated or left to a colleague with more significant expertise? Do you spend more time than necessary on a decision? Looking at your approach with a fine-tooth comb could identify some areas essentially stealing time away from you. The time to complete this last-minute demand from your boss could be sitting in front of you.What makes you anxious: You’ve built efficient systems and a buffer zone, but your manager’s last-minute demands are still overwhelming.
Solution: Be assertive and communicate a realistic turn-around time, or help your manager reassign the task.
What to remember: While the world may demand the most out of you, it doesn’t mean you need to accept the responsibility. Unfortunately, many professionals will continue to ask for more of YOU until you draw the line. If you truly understand what you can effectively and efficiently manage within a timeframe, you will know when one additional task is 1 task too many. Everybody has a cutoff line (a boundary line), and you should communicate this to your colleagues and managers (and you shouldn’t lose your job as a result). You don’t need to say no, though (in case you’re worried). Instead, tell them your actual timeline (4 days instead of 1 day) and help them reassign the task to someone else. Ultimately, if you have a hardworking and productive reputation, they should respect your response. If there’s a negative response, you may want to recognize their frustration and put them at ease. You’ll do your best to accommodate, but it must be within a realistic time frame (your time frame).What makes you anxious: Your perceived experience and age make you inferior.
Solution: Recognize the skillsets and experience that make you unique and learn from your colleagues.
What to keep in mind: No matter your age, everyone brings a unique set of skills and experience that integrally contribute to the culture and success of a company. A young colleague's lack of knowledge might be made up by his or her fresh creative ideas (especially when relating to another generation). What an old colleague lacks in fresh perspective might be made up in her or his experience handling conflict in the workplace. You wouldn’t want 100 people with the same skill set and experience within your company, and your employer most likely doesn’t. Honor the differences between you and your colleagues. You don’t need to be a product of every generation or have decades of experience to participate productively. Feel enlightened when YOU recognize your weaknesses, shortfalls, or failures. You now have the opportunity to gain wisdom from other trained professionals in the same room. Take advantage of this paid education and accept where you stand at a given point. List 3-5 ways to contribute to each project and identify 3-5 ways to learn from your counterparts.What makes you anxious: A colleague (or manager) critically assessed your results and productivity.
Solution: Understand the reasons for your emotional response and seek understanding.
What to remember: Any criticism can be brutal to accept if you have an emotional investment in what you’re doing or believe. Any insecurities about your value and experience will fuel this fire. Your reaction may be anxiousness, anger, or disbelief. No matter your response, though, you should always seek understanding. Perhaps the message wasn’t communicated properly or effectively, or you misheard it. Give the person the opportunity to explain him or herself….seek understanding. If there’s an absolute truth in the criticism, think about your insecurities. Do you have unfair expectations of yourself? Is your self-assessment skewed? Do you accept that you’re not perfect? Are you willing to work on improving these areas? Are you willing to ask for help? If you wholeheartedly disagree with the criticism, seek understanding and explain why in related terms. Communicate the goal: To be your best and to contribute effectively. Even in disagreement, you might find a way to be on the same productive page.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
PERSONAL TRAINER BLOG
Transform Your Life: 5 Morning Habits for Success, Reduced Stress, and Productivity
ABSTRACT
Discover five essential morning habits that can transform your life, reduce stress, and boost your success. Learn why sticking to a consistent wakeup routine, avoiding snoozing, streamlining your morning lineup, preparing meals, and reading a book during breakfast can significantly improve your productivity and overall well-being. Follow these personal trainer-approved tips to start your day on the right foot and set yourself up for success.
KEYWORDS
Morning habits for success
Consistent morning routine
Streamlining morning lineup
Meal preparation tips
Productivity tips
The key to the success of personal training clients in Denver starts with their routines. / Jason Villanueva
If you find your life chaotic, stressful, and unproductive, you may need to rethink your morning routine. Here are five morning habits that have made me successful (and less stressed).
PERFORM THE SAME WAKEUP ROUTINE EVERY MORNING
Personal Trainer Wisdom: This tip is the most important to remember. You’ll craft a personal routine for you (which you should). What’s most important is that you stick to it. Not only will you minimize your decision fatigue, but you're also starting your day well-structured (instead of your typical chaotic run-around that starts your day on a stressful note). The key to your productivity and happiness will mostly depend on your autopilot behaviors…the behaviors that steer your time. If they are ineffective and anxiety-producing, any positive effort outside of them will be fruitless.
2. WAKE UP AT THE SAME TIME EVERY DAY…WITHOUT SNOOZING
Personal Trainer Wisdom: Your body operates on a circadian rhythm. It depends on it to run effectively and efficiently. Any time you go to bed or wake up at different times, you keep your body guessing. If you wake up at the same time every morning, on the other hand, your body will become accustomed to this habit and efficiently release hormones up to 3 hours before to slowly wake you (while allowing the proper rest your organs need). I repeat an essential statement for my snoozers: Efficiently release hormones up to 3 hours to slowly wake you. Moral of the story: Let your body wake you naturally. Snoozing only breaks up your REM sleep and exhausts you (and the REM sleep is the valuable sleep you need for recovery). Any sleep you achieve post-snooze is a tease and a waste since it takes up to 45 minutes to achieve REM sleep again. If you set your alarm for 7:00 am and snooze until 7:30 am, do everyone else in the house a favor and set it for 7:30 am. Just be sure to run out of bed as if there’s a fire in the house to resist the urge to sleep longer.
3. PERFORM THE SAME LINEUP OF GETTING READY
Personal Trainer Wisdom: Why waste time thinking about everything you have left to do while walking around like a sleepless zombie (yes, I know: redundant)? Take the guesswork out of your morning lineup. You’re less likely to forget to do something and more likely to minimize the frantic run-around before you leave. And you’ll be efficient! Here’s my lineup:
Shut off the alarm.
Run to the bathroom with my work clothes as if the bed was on fire.
Put in my contacts.
Shave my face.
Rub on “Make my Face 20 Years Younger” lotion.
Fix my hair.
Brush my teeth while starting the coffee maker.
Etc., etc., etc.,
I perform this lineup every morning (weekends, too). Your list should be just as structured and detailed.
4. PREPARE AT LEAST 2 MEALS FOR THE DAY
Personal Trainer Wisdom: The healthiest people prepare their meals. Unless you’re Tom Brady or Angelina Jolie, you probably must wear the chef hat in the morning. If you don’t, you’re taking a chance on takeout or restaurant service. I make three meals each morning between 7:10 and 7:25: Meal 1, meal 2, and meal 3. That’s right, folks…my eating regiment sounds like a feeding regiment for a thoroughbred. Using a blend of fresh or frozen vegetables, prepared or canned beans, nuts, seeds, and a small ratio of animal protein, I can efficiently make my meals for the day in only 15 minutes (and you can, too).
Don't forget that one of these meals must be breakfast. I won’t budge on this rule. You should never start your day on a deficit. If you disagree, ask yourself these questions.
Do you never have time?
Are you stressed and losing your appetite quickly?
Do you want to save the calories for overindulges later in the day?
Does your favorite celebrity do it, or does a friend suddenly lose weight while cutting out breakfast? Is there any scientific proof that this approach is valid?
You probably answered “yes” to at least one of these questions. Before you say, “I don’t do that,” you may want to reevaluate the reasons why. More often than not, the reason is convenience, you're unwilling to adapt, or another intent unrelated to optimal health.
5. READ A BOOK (NOT A SCREEN) WHILE YOU EAT BREAKFAST
Personal Trainer Wisdom: I’ve hit a wall here…I’m truly struggling to come up with exciting reasons to sell the act of reading to you. Sadly, most people need to be convinced to read even though it’s pivotal to our learning process, helps us organize our thoughts, and contributes to a more excellent vocabulary and problem-solving ability. Even though reading isn’t sexy, the most successful people in the world are constant learners (and readers). If that doesn’t entice you, reading can also help you create more mental space by narrowing your focus and reducing stress. Most importantly, it forces you to slow down your life for a moment (you can’t run around and read a book simultaneously…although I’ve seen people try on the treadmill).
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
"Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review
ABSTRACT
Discover how stress can impact your weight loss and fitness goals, whether you're trying to shed pounds or tone up. We delve into the effects of stress on your appetite and body. Learn why stress can lead to overeating or loss of appetite, and find practical tips to manage stress effectively for a healthier lifestyle.
Keywords
Stress and weight loss
Stress and appetite
Impact of stress on fitness goals
Acute vs. chronic stress
Effects of adrenaline on digestion
Coping with stress through food
Long-term stress and cortisol levels
Comfort food and dopamine
Managing stress for a healthy lifestyle
Stress-reducing techniques
Tips for stress management
Weight loss and stress factors
Stress eating is typical for my personal training clients and everyone worldwide!
INTRODUCTION
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may undermine your weight loss and fitness goals (from the article Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)).
WHERE’D MY APPETITE GO?
The two seemingly contradictory responses come down to a simple distinction: Are you experiencing acute stress that elicits a fight or flight response, or is it something more chronic? Our ancestors often had to make split-second decisions to stand their ground or flee as fast as possible—like when that bear smelled the delicious food they were cooking. But even in our cushy modern world, there are plenty of triggers that can spike our anxiety and elicit that same reaction. (If you’re a city dweller, think of any close calls you’ve had with cabs when trying to cross the street.)In these moments, the body releases adrenaline, which ultimately boosts energy and slows down several other body processes, including digestion, says Matt Kuchan, Ph.D., a senior research scientist at Abbott. Specifically, adrenaline slows peristalsis, which moves food through the digestive tract, making you less likely to feel hungry.
WHY CAN’T I STOP EATING?
While today’s world isn’t full of threats that provoke a fight or flight response, we still face many stressors. Seventy-five percent of Americans experience regular stress, according to a survey by the American Psychological Association. The same poll found that one in three Americans turns to food when stressed (nope, you're not the only one).“We wouldn’t stress eat if it didn’t work,” explains Susan Albers, a psychologist at the Cleveland Clinic and author of the forthcoming book 50 More Ways to Soothe Yourself Without Food. “It makes us feel better only temporarily.” One study, for example, found that chocolate boosted people’s moods, but only for three minutes. Plus, long-term stress leads to increased hormone cortisol levels in our bodies. Several studies show cortisol entices us to eat more, especially comfort foods. 1 These high-calorie, high-fat foods are aptly named: One recent study found that women who consumed comfort food had a decreased perception of stress. That result is partly thanks to the dopamine released in our brains when we eat these finger-lickin'-good foods. The problem is we need to eat more and more comfort food to achieve that dopamine “high” over time.
YOUR ACTION PLAN
Whether you speed dial Papa John's or can't fathom taking even a bite of pizza when stressed, the solution is similar: We all need to relax. It may be easier said than done, but learning to turn down our stress dials as much as possible can significantly affect our appetite's response to stress. If you tend to overeat, try to replace that bag of chips with something soothing that's not food-related, like a quick phone call with a friend you haven't talked to in a while. You can also try practicing deep breathing or simply stepping outside for a walk to clear your mind. And if you notice you've lost your appetite, it may be helpful to plan meals—what you'll eat and when you'll eat it, Albers says. Overall, when it comes to stress-reducing techniques, it's better if you can work them into your everyday life rather than use them when things are getting out of control, says Amy Shah, M.D., a doctor in private practice in California.One tip: Start your day with a 10-minute buffer, Shah recommends. When you get up, take a few minutes for a quiet activity you enjoy, like meditating, stretching, or journaling. “When the first thing we do in the morning is reach for our phones, it’s easy to let stress open our day,” Shah says. “When you ease in, there’s a big difference in the amount of stress you experience.” An enjoyable morning ritual is also a great trick to keep you from hitting the snooze button.
WORKS CITED
Immediate effects of chocolate on experimentally induced mood states. Macht M, Mueller J. Appetite, 2007, May.;49(3):0195-6663.
CRH-stimulated cortisol release and food intake in healthy, non-obese adults. George SA, Khan S, Briggs H. Psychoneuroendocrinology, 2009, Oct.;35(4):1873-3360.Occupational burnout, eating behavior, and weight among working women. Nevanperä NJ, Hopsu L, Kuosma E. The American journal of clinical nutrition, 2012, Feb.;95(4):1938-3207.
Comfort eating, psychological stress, and depressive symptoms in young adult women. Finch LE, Tomiyama AJ. Appetite, 2015, Jul.;95():1095-8304.
Dopamine D2 receptors in addiction-like reward dysfunction and compulsive eating in obese rats. Johnson PM, Kenny PJ. Nature Neuroscience, 2010, Mar.;13(5):1546-1726.
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: Dinosaur Ridge (Dakota Ridge Trail)
ABSTRACT
Explore the scenic beauty of Dinosaur Ridge (Dakota Ridge Trail) on a picturesque Sunday morning, with clear skies and pleasant 52-degree weather. This 3.7-mile trail adventure offers a hassle-free and cost-free experience, making it accessible to all hiking enthusiasts. This route provides ample parking opportunities from Alameda Parkway and extends along the Dinosaur Ridge service road to the captivating Dakota Ridge Trail. You'll traverse a paved service road and a rocky dirt path with occasional mud sections. Embrace the unique opportunity to discover dinosaur tracks along the way and relish breathtaking views of the high plains and foothills, including Mount Morrison and Red Rocks Amphitheatre. While the constant hum of 470 traffic is present throughout the journey, the proximity to Denver makes it a convenient and rewarding outdoor escape. Whether you're an experienced hiker or an out-of-town visitor, Dakota Ridge Trail offers a delightful experience amidst stunning landscapes, perfect for a quick excursion or extending your adventure into Matthews Winters Open Space Park for more mileage and a closer look at Red Rocks Amphitheatre. Don't miss this unforgettable hike just a stone's throw away from the heart of Denver!
KEYWORDS
Dinosaur Ridge
Dakota Ridge Trail
Denver hiking
dinosaur tracks
Matthews Winters Open Space Park
Red Rocks Amphitheatre
Take an escape to Walker Ranger Loop Trail from the personal training studio in Denver.
Time of Year: Sunday, January 29th, 2024.
Weather: 52 degrees and sunny.
Cover: 100% exposed.
Time: 10:26 am - 12:15 am.
Distance: 3.7 miles total.
Cost: None.
Bathroom at Trailhead: No.
Difficulty: Easy level 4 for altitude (6572 feet), elevation gain (698 feet), and length (3.7 miles). Not technical.
Route: Alameda Parkway (Dinosaur Ridge service road) to Dakota Ridge Trail and back.
Traffic: Moderate.
Parking: Many cars lined the road on each side but quickly found a spot.
Equipment: Hiking boots.
Terrain: The service road was paved, and Dakota Ridge Trail was a rocky dirt path with mud sections—a section of manageable snow on the furthest part of the trail, too.
Experience: The Dakota Ridge Trail is fun for hikers of all levels, especially out-of-town visitors. Being it is a ridge, you will have beautiful views of the high plains to the east and foothills to the west, including Mount Morrison and Red Rocks Amphitheatre. The varying rock and dirt terrain is enjoyable to hike without being technical, and you’re offered a rare opportunity to see dinosaur tracks on the way up the service road. Although I love this trail, I must disclose that you will hear the buzz of 470 traffic for the entire route. With this being said, the tradeoff is a beautiful hike within 20 minutes of Denver. I can’t beat that!
Personal Trainer Notes: While hiking on this trail will not be a workout for most personal training clients, it’s an excellent option for a quick pop-in. The most ambitious hikers may want to connect to other segments in Matthews Winters Open Space Park for additional mileage and a closer peek of Red Rocks Amphitheatre.
An enjoyable hike for personal training clients of any endurance level.
You would never know it was January in Golden on this warm Colorado Sunday.
A northern view from Dakota Ridge Trail.
You’ll have sweeping east and west views walking on the Dakota Ridge Trail.
Dinosaur Ridge brings history to the present.
List of Hiking Trails in Colorado
To check out more hiking reviews with pictures, visit “List of Colorado Hikes.” You’ll find options across a spectrum of difficulty, including many trails in the foothills and front range.
The first of two peaks on this hiking trail in Colorado.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
The 17 Healthiest Breakfast Options from a Diner Menu
ABSTRACT
Discover 17 delicious breakfast options handpicked by personal trainer Michael Moody, designed to kickstart your morning on the right foot. He’s covered your breakfast cravings from Granny's Berry Berry Oatmeal loaded with blueberries, raspberries, and strawberries to the MMM-Mushroom Spinach Skillet bursting with fresh spinach, mushrooms, and onions. The modifications ensure you enjoy these dishes guilt-free, with options like almond milk, pecans, and various seeds. Whether you prefer savory or sweet, vegan or not, there's a breakfast choice here to satisfy your taste buds and fuel your day. Say goodbye to sugary cereals and hello to a healthier breakfast routine!
Keywords
Healthy Breakfast Options
Weight Loss Breakfast Ideas
Vegan Breakfast Choices
Nutritious Morning Meals
Breakfast Modifications for Health
Homemade Breakfast Recipes
Vegan Breakfast Recommendations
Breakfast for Healthy Living
Nutritious Breakfast Dishes
Vegan Meal Options
Breakfast without Sugary Cereals
Nutrient-Packed Morning Meals
Breakfast for Weight Loss
Healthy Breakfast at Diners
Diner Breakfast Choices
Vegan Meal Suggestions
Low-Fat Breakfast Options
Guilt-Free Breakfast Ideas
Balanced Breakfast Selections
Customizable Breakfast Dishes
Nutritional Breakfast Changes
Vegan Breakfast Alternatives
Breakfast Menu Modifications
Healthier Breakfast Alternatives
A slight pivot could easily change the health factor of your favorite breakfast meal.
Introduction
When I encourage my weight loss clients to eat breakfast, they usually answer, “I don’t know what to eat.” This is a fair response since we’ve been overwhelmed with advertising for donuts, sugary cereals, and bacon….all of which aren’t conducive to healthy living.
Fret no more! I’ve handpicked 17 breakfast items from the local diners, Eggsperience, and Griddle 24 (with modifications). While I hope this list will guide your dining experience, you can recreate these easy meals at home, too.
Please remember that I always recommend a plant-based meal as a first option. You’re better off if the options below were a wonderful mix of vegetables, fruits, seeds, nuts, legumes, and beans. If you have your daily animal consumption in check, you may get away with omega-3 free-range eggs or a wild animal option in the morning as an option, too. Leave the dairy, toast, and pancakes off the table. Good luck, be creative, and enjoy!
HEALTHY BREAKFAST OPTIONS
1. GRANNY'S BERRY BERRY OATMEAL
Description: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey.
Personal Trainer Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.) too.
2. MMM-MUSHROOM SPINACH SKILLET
Description: Fresh spinach, mushrooms, and onions over a bed of American potatoes.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
3. TINY TIM'S FARM STAND FRITTATA
Description: Fresh spinach and mushrooms accented with diced bacon and topped with jack and cheddar cheeses.
Personal Trainer Modifications: No cheese. Replace the milk with broth if possible (otherwise, move to the next menu item). Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
4. BUENOS DIAZ BREAKFAST CHILAQUILES
Description: Homemade corn tortilla chips cooked with green salsa, topped with mozzarella cheese, and two eggs any style. Garnished with refried beans, lettuce, tomato, and sour cream.
Personal Trainer Modifications: No cheese or sour cream. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
5. BANANA OAT PANCAKES
Description: Fresh diced bananas in an oat batter, perfectly griddled and topped with fresh bananas.
Personal Trainer Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet, hands down. Top with pecans to add healthy fat and protein, and limit the syrup (1 teaspoon as a generous treat to a meal with a lot of sugar from the bananas).
6. EGG SCRAMBLERS
Description: Scrambled with three grade AA farm fresh eggs, served with hash browns and choice of toast or pancakes. Pick your three favorites for a custom scrambler! Green peppers, mushrooms, spinach, tomatoes, onions, broccoli, or scallions.
Personal Trainer Modifications: I’ve left off the other meat and cheese options that will get you in trouble. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
7. BREAKFAST TACOS
Description: Eggs Scrambled with Chorizo, jalapenos, and onions stuffed in three corn tortillas accented with green salsa and cilantro, garnished with refried beans, lettuce, tomatoes, and sour cream.
Personal Trainer Modifications: No cheese or sour cream. Substitute the chorizo with green peppers, mushrooms, spinach, tomatoes, onions, broccoli, or scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.
8. ELENA’S EGG WHITE SCRAMBLER
Description: Spinach, mushrooms, roasted red peppers, and low-fat Mozzarella. Served with fresh fruit instead of hash browns.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
9. ELENI'S EGG WHITE DELIGHT
Description: Talk about guilt-free indulgence! Feast on fresh spinach, mushrooms, roasted red peppers, and low-fat mozzarella. Served with fresh fruit instead of hash browns.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
10. THE MEDITERRANEAN
Description: A sunny omelet of fresh spinach, tomatoes, kalamata olives, oregano, and imported feta cheese.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
11. THE BANNOCKBURN GREEN
Description: For the veggie lover! Fresh broccoli florets, tomatoes, green peppers, and onions mixed with Swiss and cheddar.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
12. GRIDDLE 24 EGG WHITE OMELETTE
Description: Baby spinach, avocado, tomato salsa, and turkey bacon.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
13. STEEL CUT OATS
Description: Steel-cut oatmeal with 2% milk served with brown sugar.
Personal Trainer Modifications: Substitute the milk with almond milk and add blueberries, strawberries, or bananas, as well as pecans and a type of seeds (hemp, chia, etc.).
14. ESPANOLA (3 EGG SKILLET)
Description: Jalapeno peppers, avocado, onions, mushrooms, jack cheese, potatoes, and tortillas.
Personal Trainer Modifications: No cheese or milk.
15. VEGGIE GARDEN DELIGHT (3 EGG SKILLET)
Description: Green peppers, onions, mushrooms, tomatoes, broccoli, and spinach.
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
16. ACAPULCO SCRAMBLER (3 EGG SCRAMBLER)
Description: Diced chicken, jalapenos, tomatoes, avocado, and jack cheese.
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
17. VEGGIES (3 EGG SCRAMBLER)
Description: Green peppers, mushrooms, onions, broccoli, avocado, spinach, tomatoes, jalapenos, and Kalamata olives.
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Episode #10 - Eat for Life, Weight Loss, and an Optimal Immune System with Best Selling Author Dr. Fuhrman
Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of psychologists, filmmakers, writers, and industry icons. We examine the mental and emotional narratives and processes that steer the social stream of consciousness….It is truly a chance to geek out about human behavior's psychology. Each episode is a glimpse into the trends and patterns of human behavior and the underlying influences that navigate us in different directions. Whether we primarily focus on nutrition or the unconscious, guests share insights, thought-provoking lessons, the nuances of creativity, and the elements of being….us.
In today's episode, I interview Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live. Super Immunity, The End of Diabetes, The Eat to Live Cookbook, The End of Dieting, and The End of Heart Disease.
Colorado Hikes: Walker Ranch Loop Trail
ABSTRACT
Discover the beauty of the foothills near Golden and Boulder by hiking the Walker Ranch Loop Trail. On this particular January Sunday, with the weather at 34 degrees and overcast, it's the perfect time to embark on an adventure. This trail offers a rewarding challenge with a medium-level difficulty rating, covering 8.32 miles and an elevation gain of 1627 feet. Starting at the Walker Ranch Loop Trailhead, you'll be treated to stunning views of the foothills, high plains, and parts of the front range throughout your hike. Whether you complete the entire loop or just a segment, this hike near Denver is a delightful outdoor experience.
KEYWORDS
Walker Ranch Loop Trail
Hiking near Golden and Boulder
Foothills hiking
Colorado hiking
Eldorado Canyon State Park
Winter hiking
Take an escape to Walker Ranger Loop Trail from the personal training studio in Denver.
Time of Year: Sunday, January 21st, 2024.
Weather: 34 degrees and overcast.
Cover: 95% exposed.
Time: 8:10 am - 11:35 am.
Distance: 8.32 miles total from the Walker Ranch Loop Trailhead.
Cost: None.
Bathroom at Trailhead: Yes.
Difficulty: Medium level 4 for altitude (7349 feet), elevation gain (1627 feet), and length (8.32 miles). Not technical.
Route: Walker Ranch Loop Trail.
Traffic: Light.
Parking: Only two vehicles were parked at 8:00 am, and 75% were taken by 11:30 am.
Equipment: Hiking boots.
Terrain: Layers of dirt, gravel, and packed snow (with occasional patches of dry path).
Experience: The season has brought me back to the foothills near Golden and Boulder over the last five weeks, and I couldn’t be more pleased with the new trails I’ve checked off. While you can connect to this trail via Eldorado Canyon State Park, you will shave off half the distance by starting at the Walker Ranch Loop Trailhead and focusing primarily on the loop. The varying elevation gives you an appropriate amount of work while putting the foothills, high plains, and parts of the front range in view for the length of the hike. It is a beautiful hike close to Denver that offers quite a bit (even if you only hike out and back for a segment). I chose the clockwise route to avoid the slippery descent to South Boulder Creek.
Personal Trainer Notes: My personal training clients always look for a fun challenge nearby; this trail doesn’t disappoint. The length and total elevation gain is an excellent workout without pushing you too hard. For the masochist, you’ll enjoy the ascent at the end of the clockwise loop for your final exertion. I prefer a descent at the end, but I wouldn’t trade this experience!
A pretty good workout for personal training clients of any endurance level.
The winter landscape of Walker Ranch Loop trail.
Some evidence of a fire from a couple of years ago.
The incredible view from Walker Ranch Loop trail.
The first of two peaks on this hiking trail in Colorado.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
Unlocking Success: 5 Essential Life Lessons for Personal and Professional Growth
Abstract
In life, whether facing personal challenges or pursuing professional goals, there are invaluable lessons we can incorporate to navigate the complexities of our journeys. This article explores five key pieces, offering insights that can empower individuals to overcome obstacles and enhance their paths to success.
The first lesson encourages individuals to simplify any challenge by asking themselves, "How can I simplify this?" Often, we become overwhelmed by irrelevant details and fruitless pursuits, losing sight of the problem's core. Returning to basics and understanding the issue's root helps prioritize essential elements for resolution.
The second lesson advocates tackling tasks that others avoid. By bravely taking on what most people shy away from, individuals stand out and create value for themselves personally and professionally.
The third lesson emphasizes the importance of not wasting problems. Instead of avoiding or hastily addressing challenges, we should seize them as opportunities for personal growth and learning. Developing problem-solving skills through adversity prepares us to face future demands confidently.
The fourth lesson reminds us that it's okay to pivot instead of persisting relentlessly on a particular path. While commitment and resilience are commendable, assessing whether a chosen path brings fulfillment and happiness is essential. If not, exploring alternative routes that align better with one's sense of purpose may be wise.
The fifth and final lesson highlights that winners fail and wisdom is born from errors. Successful individuals embrace failure as a source of valuable lessons. Learning from setbacks can lead to a more informed and practical approach, helping individuals achieve their goals.
Incorporating these lessons into one's life can simplify challenges, foster personal growth, and ultimately lead to a more fulfilling and successful journey, whether in personal development or professional pursuits.
Keywords
Life lessons
Personal challenges
Professional goals
Overcoming obstacles
Paths to success
Simplify challenges
Problem-solving skills
Personal growth
Value creation
Embracing failure
Wisdom through error
Persistence and resilience
Pivot in career
Fulfillment and happiness
Achieving goals
Self-help
Career adjustment
Productive path
Learning from setbacks
Successful entrepreneurs
Finding inspiration between the trees. / Photo Credit: Felix Mittermeier
WHEN YOU MEET A CHALLENGE PERSONALLY OR PROFESSIONALLY, ASK YOURSELF, "HOW CAN I SIMPLIFY THIS?"
Personal Trainer Wisdom: Surprisingly, the answer to minimizing the stress or demand of any situation could be as easy as simplifying it...stripping it down to the skeleton. We're often too overwhelmed when analyzing irrelevant or insignificant details and chasing fruitless paths in circles. Do you genuinely know the foundation of this problem? What factors are worth the most attention to solve it? What information is missing? Returning to the basics may lead to a fundamental answer. Don't move forward until you understand the root/intent of your focus and prioritize the most critical elements.
FIND WHAT NOBODY ELSE WANTS TO DO AND DO IT
Personal Trainer Wisdom: When you need to create value for yourself, step forward with pride, bravery, and diligence and do what most people avoid. People will notice you among the masses and see you differently.
REMEMBER , "A PROBLEM IS A TERRIBLE THING TO WASTE" (PETER DIAMONDS)
Personal Trainer Wisdom: When did I avoid problems or approach them hastily? Why waste these opportunities to learn something new about someone else, your environment, or yourself? You will develop a generalizable problem-solving ability and foster the mindset and skillset to handle future demands more confidently.
IT'S OK TO PIVOT RATHER THAN COMPLETELY GIVE UP YOUR DREAM
Personal Trainer Wisdom: Have you ever started a book and, by page 100, realized you hated it...but continued to read and finish it anyway? I have (too many times) because I value persistence and resiliency! I will not give up...on anything...ever!!!! Is it always necessary to follow through with every goal or project? Do you need to finish that self-help book when you might find the answer you're looking for in another one (try Redefine Yourself :))? While it may seem like a badge of honor always to finish what you start, there are times when your effort is best used elsewhere (especially if the path is stressful or destructive). This couldn't be more applicable to your career or any dream in particular. I learned to pick a path and stick to it until death. Is that what we should do, though? I don't believe we give ourselves enough leniency. Sometimes, exceptional circumstances necessitate a pivot...especially if you don't feel a sense of purpose or fulfillment. While I understand that you may have already invested a lot into this path (i.e., education, time, money, bragging, etc.), is it worth being miserable? You don't need to give up your dream or career completely. Perhaps you can still teach, but not in a classroom of kids (corporate speaking or presentations). Maybe you can still practice law but not in a private firm (state's attorney office). Your path doesn't need to be linear, but it should move forward productively and happily (why not?). Adjust when needed.
REMEMBER, WINNERS FAIL ALL OF THE TIME
Personal Trainer Wisdom: We accumulate wisdom through error, and the most successful entrepreneurs always fail. Learn from your failures to take the right approach. You never know what that experience will teach you.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
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!
Dr. Fuhrman on The Elements of Being Podcast
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
A Comprehensive Roadmap for Personal Growth and Self-Improvement in 2024
“Many times in life the question is not whether to do thing or another, but when to emphasize one aspect or another. Rest or train? Research or write? Diversify or concentrate? Opposite answers can both be right. The question is which one is the right answer for right now.”
ABSTRACT
In a world where success often becomes a comfort zone, the journey of self-improvement and personal growth never truly ends. The past years have brought forth unprecedented challenges, from navigating a pandemic to embracing the responsibilities of parenthood. These experiences have led to a profound reevaluation of life's patterns and systems. This article explores a comprehensive roadmap encapsulating my aspirations and intentions for the year ahead. From physical health and dietary goals to emotional and mental well-being, the principles guiding their intentions reflect a deep commitment to personal and professional growth. Join me on this transformative journey as you delve into my plans for 2024, a year dedicated to self-improvement and making positive contributions to society while steering towards a brighter and more fulfilling future.
At the core of these intentions are principles that serve as a compass, directing my efforts and decisions. These principles include nurturing current relationships, optimizing physical health, and contributing to the greater good of society with empathy, compassion, and kindness as guiding lights. You'll discover a thoughtful and holistic approach to personal growth as you read through the detailed intentions spanning various aspects of life, from exercise and diet to emotional well-being and relationships. This article isn't just a list of resolutions; it's a dynamic blueprint for a life enriched by intention, purpose, and an unwavering commitment to self-improvement. So, let me help you craft a "business plan for life" in 2024 and be inspired to embark on your journey of growth and self-discovery.
Keywords
Personal growth
Self-improvement
Life patterns
Physical health goals
Dietary intentions
Emotional well-being
Mental health
Principles for growth
Relationship intentions
New Year's resolutions
Exercise plan
Dietary objectives
Mindful eating
Social media limits
Email management
Positive mindset
Environmental goals
International travel goals
Professional goals
Email templates
Time management
THE Principles TO GUIDE MY INTENTIONS
Examine my focus and efforts toward current relationships and reallocate more time to each if necessary.
Review and adapt my present routines to support optimal health.
Define a life that serves my personal needs and contributes to society and humanity's greater good.
Act and think with a baseline of empathy, compassion, and kindness.
Seek understanding of myself and others before judgment.
Choose the most appropriate path despite the effort or personal sacrifice.
Celebrate equality and diversity of living things and perspectives.
Take control of my attention. I’m talking about you, phone and social media!
Define the boundary lines of overextending myself personally and professionally.
Clear goals will help you reach your potential with a personal trainer in Denver. / Photo: Pixabay
LIST OF MY IntentIONs
Area 1: My Physical Health Intentions
My EXERCISE IntentIONS
Specific Objectives
Increase cardio endurance by hitting at least 12000 daily steps per day, one cardio session per week on the Peloton bike (unless I hike, then one session), and thirty hikes of six miles or more by the end of the year (or less mileage with a 2000-3000 foot gain instead). I will walk to and from work to guarantee my steps at least twice weekly (unless I move to a new home beyond a 20-minute walk). Add at least one ten-minute ride on the Helix.
Hike thirty Colorado trails in 2024 (with limited repeats of 2022 and 2023 trails) and support the hiking community with detailed reviews to be completed within 48 hours of each hike—average three monthly hikes. Make exceptions for friends to join!
Hike five 14ers and five 13ers by the end of the year.
Complete five sessions of strength/muscular endurance exercise, one cardio session (including a hike) in conjunction with the weekday workout sessions (Saturday mornings at 8:30 am), and three short range-of-motion focused sessions of the lower limb each week within the weekday workout sessions.
Specific Exercise Plan
Monday
45 min Strength Session
Circuit Muscle Focus: Chest (Low Rep), Core, Hip Mobility/Range-of-Motion Routine
Tuesday
45-minute Strength Session
Circuit Muscle Focus: Back (Low Rep), Core, Range-of-Motion Routine
Wednesday
30-minute Strength Session and 10 min interval Helix ride
Circuit Muscle Focus: Shoulders (Low Rep), Leg Routine, Core, Hip Mobility/Range-of-Motion Routine
Thursday
45-minute Strength Session
Circuit Muscle Focus: Biceps (Low Rep), Core, Range-of-Motion Routine
Friday
45-minute Strength Session
Circuit Muscle Focus: Triceps (Low Rep), Core, Hip Mobility/Range-of-Motion Routine
Saturday or Sunday
6-11 mile hikes with a 2000-3000-foot elevation
Every Day
1 set of 20 Perfect Pushups, 12-20k steps per weekday
My Recovery IntentIONS
Specific Objectives
Sleep 7.5 hours every night and rest from workouts on Saturdays and Sundays (unless a hike)—specific intent: In bed by 11:09 pm and waking up by 6:39 am (no snoozing). Complete a late-night routine at least an hour before bedtime. Limit water consumption 2 hours before bedtime.
Schedule 3 “Take a Deep Breath” phone prompts per day on Google Calendars or another app. Once I see the notification on my phone, I must stop and take a deep breath no matter what I’m doing.
My Dietary IntentIONS
Overarching Goals:
To minimize inflammation, triglyceride levels, and fluctuating blood sugar levels resulting from dietary choices. Specifically, lower triglyceride levels back to 150. This number is typically genetically higher than the other numbers. Thanks, Dad! I’m responsible for anything above 150, though.
Reduce stress and anxiety levels by lowering caffeine to 1 cup/half mug and prioritizing sleep.
Specific Daily Dietary Objectives
Never feel stuffed or starved; eat within 5 hours of the last meal (unless overnight).
Assess the cues for current snacking habits and change the influences that lead to this behavior.
Stop eating a meal at the first sign of feeling satisfied.
Mindfully prepare the size of my 6-year-old’s leftovers, and don’t eat his leftovers :).
Limit sips of alcohol to 3 days or less.
Alternate sips of water and alcohol when indulging.
18 out of 25 meals per week are whole food plant-based foundations and free of oil, meat, processed foods, and refined sugars.
Only 1-2 servings of dairy per week (less is better).
Minimize the consumption of anything processed (including vegan and vegetarian products....choose whole food plant-based options as often as possible).
At least 75% of meals per day must be plant-based.
Calories: 600-800 per meal.
Plate Ratio: 25-50% Vitamins, phytonutrients, and other micros and macros, 25-40% Protein, 15% Good Fat, 25% Fiber.
Always choose wine as a primary option when consuming alcohol. Limit beer drinking to 1-2 drinks.
Specific Social Dietary Objectives
Use the Daily Dietary Objectives above as a baseline when eating out (and no matter whom I’m with).
Eat a complete small meal before snacking (to avoid snacking).
Restrict extracurricular eating/treats to 4 servings per week.
Set your emotional and mental health intentions with a personal trainer in LoHi, Denver. - Photo: Elina Fairytale
Area 2: My Emotional and Mental Health Intentions
My Reflection IntentION
Specific Objective
Identify one positive characteristic of the day while brushing my teeth in the morning.
My Attention IntentionS
Specific Objectives
Limit social media interaction to 3x daily unless I receive a message (preferably on my desktop). Set alerts for private messages to minimize constant checking.
Limit email actions on my phone to alerts that require a response within 60 minutes.
Maintain two or fewer emails in my inbox by unsubscribing from unnecessary emails and being more efficient with email templates and correspondence. Clean out any extra emails every Friday by 1:00 pm.
If I desire to read the news more than once on my phone, listen to a podcast or audiobook instead.
My REFRAMING IntentION
Specific Objective
Replace all complaints with constructive criticism or reframe the message to reflect a positive light. After a complaint, mentally present one counter-argument.
Examining your relationships will enhance your personal training experience. / Photo: Pixabay
AREA 3: My Relationship IntentIONS
Overarching Goal: Foster positive and meaningful relationships that support and enhance my life.
Specific Parent/Husband Objectives
Make myself more emotionally available by removing electronic devices during interactions. Allow at least 1 hour of connection with my wife and son after work. Utilize the features of the Garmin watch to limit phone time. Put down the phone when conversing.
Hug more! Always hugging on hellos and goodbyes….and random in-betweens!
Schedule at least one weekly meetup with my wife sans son and one date night per month. No offense, Preston! We'll most likely meet before my son’s pickup from after-school care during the week. If not, have a date night with a sitter at home!
Plan 2 hands-on 30-minute activities weekly with my son (e.g., building, art, and science projects).
Specific Friends, Family, and New People Engagement Objectives
Engage in more meaningful conversations with friends, family, and new people (even if I’m only spending a minute on the elevator with them) and foster new relationships with people who embody empathy, compassion, and kindness as a foundation for their behaviors and perspectives.
Contact my inner circle of family and friends at least once per month via phone call, text, or in-person meetups. Call someone new on the way to and from my weekly hikes.
Little habits inside and outside of the gym with a personal trainer can make a big change. / Photo: Arthur Ogleznev
Area 4: My Environmental and Regenerative Agriculture/Civic Duty Intentions
Overarching Goal: To reduce my carbon footprint and steer a new conscience about the environment and agriculture.
Specific Whole Food Plant-Based Diet Objectives
Aim for a 75% plant-based diet foundation by ordering my groceries online every Sunday afternoon. Reminder to myself: This is the most effective action any individual can take to influence global warming and preserve our environment while striving for optimal health.
Specific Waste/Pollution Reduction Objectives
Minimize using Ziploc bags and any single-use plastics using Pyrex containers and metal silverware.
Purchase in bulk and order several items in advance and online simultaneously.
Use biodegradable bags for trash.
Place all expired food in our compost bin and recycle all appropriate items.
Limit the wasted food by reviewing the sizes of prepared meals and prioritizing current produce and leftovers.
Replace most car travel within ten minutes of walking and minimize car usage to only 8000 miles per year.
Take my son on four hikes with one of his buddies (e.g., hikes with rock and water features but little elevation gain).
Travel feeds your spirit! / Photo: David Bartus
Area 5: MY Travel INTENTIONS
Overarching Goal: Expand my connection to various cultures and experience in new environments.
Specific Domestic Travel Objectives
Visit and stay overnight in a new town or city every 6-8 weeks! Make Colorado destinations a priority this year, including Telluride and Crested Butte. Review our travel plans on the 1st of every month.
Plan three 2-day Colorado hiking trips.
Specific International Travel Objectives
Visit and stay overnight in a European city, London, or Mexico City by the end of 2024. Book our flights and travel plans by the end of the 2nd quarter.
Finding the ratio of spending time with my family and myself and serving my responsibilities as a personal trainer in Denver can be a challenge without the right focus. / Photo: Tranmautritam
Area 6: MY specific professional intentions
Overarching Goal: Adapt my professional life to maximize my satisfaction and increase the efficiency and effectiveness of my efforts. Foster a working retirement mentality.
Specific Efficiency Objectives
Reassess all email templates by February 1st and adapt as needed to increase response time and limit phone and computer time.
Double-check every message and schedule confirmation before sending. This a reminder to slow down!
Complete the “10-Year Project” by the end of this year (instead of taking ten years to complete it).
Specific Effectiveness Objectives
Complete the accessible resources project for quick client reference by April 1st.
Specific Time Management Objectives
Develop a strategy by February 1st to manage all professional-related efforts between 8 am and 5 pm on weekdays (no weekends).
Maintain the specific number of hours necessary for the success of my business (140 hours of one-on-one personal training monthly, 1540 hours yearly).
Limit wedding commitments to 2 weekend days (Saturdays and Sundays).
Take personal time off without guilt and without loading the schedule before and after.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
Colorado Hikes: Mustang Trail Loop from the White Ranch West Trailhead
Abstract
Experience the breathtaking beauty of the Mustang Trail Loop from the White Ranch West Trailhead on this picturesque hike. With a comfortable temperature, this 7.47-mile adventure offers the perfect balance of challenge and scenery during the winter. Whether you're an experienced hiker or looking for a moderate workout, this hike can be tailored to meet your fitness needs. It is ideal for Denver residents seeking adventure and fitness in the great outdoors. Don't miss the chance to discover the beauty of this trail and its potential for personalization.
Keywords:
Mustang Trail Loop
White Ranch West Trailhead
Hiking in Golden
Denver Hiking Trails
Outdoor Adventure
Sunday Hike
January Hiking
Moderate Hike
Scenic Trails
Trail Conditions
Elevation Gain
Hiking Equipment
Denver Personal Trainer
Fitness Trail
Connecting Trails
Mustang Loop
Hiking Tips
Denver Area Hikes
Trailhead Amenities
Winter Hiking
Only 45 minutes from our personal training studio in Denver.
Time of Year: Sunday, January 7th, 2023.
Weather: 19 degrees and partly cloudy.
Cover: 90% exposed.
Time: 8:07 am - 11:09 am.
Distance: 7.47 miles total.
Cost: None.
Bathroom at Trailhead: Yes.
Difficulty: Moderate level 1 for altitude (7887 feet), elevation gain (1214 feet), and length (7.47 miles).
Route: Sawmill Trail to Belcher Hill Trail to Mustang Trail to Belcher Hill Trail to Maverick Trail to Upper Longhorn Trail to Rawhide Trail (a figure 8). Note: I added the connecting trails for extra mileage.
Traffic: None to light.
Parking: Two cars between the two lots of the west trailhead.
Equipment: Hiking boots, microspikes.
Terrain: A primarily dry dirt trail with a thin layer of snowpack for 25% of the trail.
Experience: While the hike on Belcher Trail from the east trailhead is beautiful, I decided to start from the west trailhead this time. The Mustang Loop is a must and arguably one of the most beautiful trails in Golden. I hiked counterclockwise (although clockwise is a tad more scenic on the walk). I connected to the Maverick and Upper Longhorn Trails for additional east-facing scenery and mileage.
Denver Personal Trainer Notes: If you take the same route, you'll check off a moderate workout considering the total elevation gain. My personal training clients can easily modify the workout, though. Whether they shorten the mileage by removing the connecting trails or heading counterclockwise on the Mustang Loop to minimize the elevation gain, this trail can serve the fitness needs of all.
Although not an incredibly tough hike, it will help your endurance and support your efforts while personal training.
My LoHi personal training clients love the access to the foothills from Denver.
Mustang Loop Trail now ranks as a favorite in Golden, Colorado.
List of Hiking Trails in Colorado
To check out more hiking reviews with pictures, visit “List of Colorado Hikes.” You’ll find options across a spectrum of difficulty, including many trails in the foothills and front range.
The first of two peaks on this hiking trail in Colorado.
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!