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Introduction to Effective Fitness Training for Osteoporosis, Osteopenia, and Osteoarthritis
ABSTRACT
Discover the essential principles of fitness training for osteoporosis, osteopenia, and osteoarthritis, focusing on proper movement patterns, posture alignment, stability, and strength. Learn how to build a solid foundation for long-term health, bone density, and injury prevention with corrective exercises and progressive training phases. This comprehensive guide will help you achieve your fitness goals safely and effectively and minimize the adverse effects of these debilitating conditions. These programs are appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia.
KEYWORDS
Fitness training principles
Osteoporosis program
Osteopenia program
Osteoarthritis program
Proper movement patterns
Posture alignment
Stability exercise program
Bone density improvement
Corrective exercise guide
Functional movement training
NASM OPT Model
Fitness foundation building
Injury prevention exercises
Osteopenia Strength Program / Photo: Marcus Aurelius
Part 1: Introduction
Your awareness of the physical self is the first and essential step in reaching any goal. While you'll find millions of programs online, the principles remain the same: Establish the appropriate range of motion for functional movement, reinforce proper posture and alignment of the spine, and limit compensations. These principles require active participation and careful inspection of your movement patterns (and a mirror). They are the baseline of any fitness effort necessary for building bone density and long-term health without compromise or injury.
At the beginning of any program, corrective exercise and stabilization through a functional range of motion are the building blocks for managing a load on the body. Reinforcing proper technique, rewiring faulty movement patterns, and eliminating compromising postural positions are also tenants of this approach (phases 1 and 2 of the OPT Model described below). A global approach to muscle activation through corrective exercise and total body programs is essential while carefully introducing strength exercises.
As your stability, strength, and confidence increase, you can elevate the intensity of your sessions, including adding moderate to high-intensity specific strength programming to support the growth of bone density. On the spectrum of fitness programming, you’ll see the graduation from a total body approach to isolated exercises focused on particular muscle groups. While you have not yet trained to approach the load and intensity of phase 3 in the OPT Model below, moving appropriately through the first two phases of your program will lead to the eventual intentional breakdown of muscle required to build a more robust muscular system.
In the third phase, you'll transition to an isolated muscle program to advance this intention. Always keep in mind that building muscle is essential to protect your bones. Strength exercise programs will help as much as hurt your progress without proper mindfulness, though. It's necessary to reassess your approach weekly, test your range of motion, maintain a suitable foundation of stability, identify and appropriately manage any pain or dysfunction, and pivot between a strength and muscular endurance approach. You'll sometimes need to step back to restore strength, range of motion, and/or function while occasionally abandoning or adapting a program to achieve other goals, like cardiovascular function. Visit How to Create a Weekly Fitness Plan for several examples of strength, muscular endurance, and cardio endurance weekly plans.
Please keep the following in mind while moving forward on your path. There is a gym myth that cardiorespiratory exercise for women should focus on lower-intensity aerobic exercise for fat burning and avoid high-intensity exercise, which could increase lean muscle mass. Yes, muscles will metabolize fat for fuel at lower levels of exercise intensity; however, high-intensity exercise allows more net calories to be expended while stimulating the production of the anabolic hormones that support muscle growth. Whether a biological man or woman, you'll undoubtedly benefit from high-intensity exercise and strength training. It's a requirement for a functional life as we age. This is especially true for women experiencing a change in hormone levels, typically after age 40. During aging, you can lose up to ten pounds of muscle mass per decade.
Before I share my specific recommendations, I recommend reviewing the principles of the NASM OPT Model that I’ve alluded to above. While the national guidelines recommend that adults achieve between 150 and 300 minutes per week of moderate-intensity exercise and 75 to 150 minutes per week of vigorous-intensity activity, it's essential to understand the foundation of training before engaging in such a serious effort.
Osteoarthritis Strength Program / Photo: Los Muertos Crew
Part 2: About the NASM OPT Model
The NASM OPT Model (Optimum Performance Training Model) is a comprehensive fitness training system created by Dr. Mike Clark, grounded in extensive scientific research and principles. This versatile model guides users through five distinct, adaptable, and repeatable training phases across three levels, making it suitable for a variety of fitness goals. Each phase incorporates corrective exercise warm-up protocols to enhance effectiveness. However, it is important to note that not all phases are suitable for every condition, particularly osteoporosis, osteopenia, and osteoarthritis.
Level 1: Stabilization Level of Training
Phase 1: Stabilization Endurance
Level 2: Strength Level of Training
Phase 2: Strength Endurance
Phase 3: Muscular Development/Hypertrophy
Phase 4: Maximal Strength
Level 3: Power Level of Training
Phase 5: Power
Summary of the Levels
The Warmup for Every Level: Corrective Exercise Training
Corrective exercise is a specialized training protocol designed to optimize movement. Leveraging knowledge of anatomy, biomechanics, and kinesiology helps identify and correct muscle imbalances and dysfunctional joint movements, improving movement quality throughout each phase of the OPT model. Incorporating corrective exercise into the warm-up addresses muscle imbalances identified during assessments, enhancing mobility, improving posture, reducing injury risk, and promoting optimal muscle function. For more details, refer to the guide on NASM’s Corrective Exercise Continuum.
Level 1: Stabilization Level of Training
In the stabilization level of the OPT model, the primary goals are to develop proper movement patterns and enhance the kinetic chain's mobility and stability. This phase typically lasts 2 to 6 weeks, depending on your experience, abilities, adherence, and goals. When creating programs, remember that stability is the foundation of strength. It is crucial for building a solid base for any fitness goal. Phase 1, Stabilization Endurance Training, also focuses on mastering healthy movement patterns in foundational movements (squat, push, pull, press, hip hinge, and multiplanar). Overall, this phase aims to improve posture by correcting muscle imbalances and strengthening the core, enhancing balance and muscular control, and preventing injury by preparing muscles, joints, and connective tissues for more complex movements.
The Stabilization Level of Training emphasizes the following:
Developing proper movement patterns: squat, push, pull, press, hip hinge, and multiplanar movement
Acquiring basic exercise skills and proper use of exercise machines, free weights, and cardio equipment
Correcting muscle imbalances
Improving activation of the core musculature and stabilization of the spine and pelvis
Enhancing balance, coordination, and postural control during physical activity, exercise, and sport
Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training
Improving cardiorespiratory and muscular endurance
Promoting your confidence and adherence to exercise
Exercise Selection
Exercises should be selected from the foundational movement patterns (squat, push, pull, press, hip hinge, and multiplanar) and adapted as needed to your physical abilities. Typically, programs in phase 1 will challenge your stability within a total-body circuit of varied dynamic movements that recruit multiple muscles simultaneously. Expect 1-2 sets of each muscle group while performing 12-20 repetitions of each exercise.
Level 2: Strength Level of Training
The OPT model's strength level includes three phases, each focusing on a different type of strength: Strength Endurance Training (Phase 2), Muscular Development Training (Phase 3), and Maximal Strength Training (Phase 4). This level is crucial for women aiming to increase lean mass, improve athletic performance, or enhance bone mineral density. Like the stabilization level, the strength level also helps reduce body fat. Each phase may last 2 to 6 weeks, depending on individual adaptation.
The strength level of the OPT model enhances the body's ability to maintain stability under increasing workloads, with each phase targeting a specific type of strength. Phase 2, Strength Endurance Training, employs a superset technique to boost volume while improving stability, endurance, strength, and hypertrophy. Phase 3, Muscular Development Training, focuses on maximizing muscle growth and size through high-volume workouts, which is ideal for altering body composition by reducing body fat while preserving lean muscle mass. Phase 4, Maximal Strength Training, increases the load on body tissues to recruit more motor units and optimize overall strength.
The Strength Level of Training emphasizes the following:
Increasing the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through greater ranges of motion
Increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints
Increasing the volume of training
Increasing metabolic demand by taxing the phosphocreatine (ATP-PC) and glycolytic energy systems to induce cellular changes in muscle
Increasing recruitment of more motor units to overcome an external load (maximal strength)
Exercise Selection
In the strength level of training, exercises should be selected based on your ability to perform movement safely, enhance muscular development, and increase motor unit recruitment.
Exercises in Phase 2 Strength Endurance Training pair a strength-focused exercise (i.e., a dumbbell bench press to highlight the pectoral muscles) with a stability-focused exercise for the same body part (i.e., a push-up). You may also target a few body parts within a single session. Typically, programs in phase 2 will begin to challenge your strength within supersets or circuits that target individual muscles. Expect 6-8 sets of each muscle group while performing 12-15 repetitions of each exercise. 1-3 days of recovery may be necessary before targeting the same muscle again.
Exercises in Phase 3 Muscular Development Training aim to improve muscle size; workouts in this phase may focus on a single body part or a few body parts, depending on how frequently you choose to strength train weekly. Typically, programs in phase 3 will challenge your strength by targeting only 1-2 muscles per session. Expect 10-20 sets of each muscle group while performing 8-12 repetitions of each exercise. More recovery will be needed (2-6 days) before targeting the same muscle again.
Exercises in Phase 4 Maximal Strength Training are more advanced than prior phases and aim to enhance strength and rate of force production. It is not always appropriate for anyone concerned about osteoporosis, osteopenia, and osteoarthritis.
Level 3: Power Level of Training (Advanced)
The power level of the OPT model consists of a single phase: Phase 5, Power Training. This phase builds on the foundation established in the stabilization and strength levels to prepare the body for sports and performance activities. Depending on the competition schedule, one might cycle through this phase for 2 to 6 weeks. Training at the power level enhances the rate of force production, thereby improving both everyday activities and athletic performance.
The Power Level of Training emphasizes the following:
High force and velocity to increase power
Exercises that mimic sport-specific movements
Supersetting strength- and power-based exercises
Exercise Selection
All exercises selected in the power level should mimic the movements required for the athlete in a sport or competition environment, along with your physical capabilities. It is not always appropriate for anyone concerned about osteoporosis, osteopenia, and osteoarthritis.
Senior Fitness Programs / Photo: Yan Krukau
Part 3: Fitness Program for Osteoporosis, Osteopenia, and Osteoarthritis
I’ve included a specific program to test below. Before reviewing your program, please read the considerations in the next section.
Considerations for Osteoporosis, Osteopenia, and Osteoarthritis
Osteoporosis is a chronic disease predominantly affecting women, with one in three women at risk. Postmenopausal women are particularly vulnerable, accounting for 25 to 30% of all cases. Osteoporosis weakens bone structure, making it more porous and prone to fractures, significantly impacting bone health and quality of life. The precursor to osteoporosis, osteopenia, is characterized by declining bone mineral density. Although osteopenia indicates lower bone mass, it doesn't always require medical intervention or necessarily lead to osteoporosis. Early detection of osteopenia offers an excellent opportunity for preventive measures, such as weight-bearing exercises and a healthy diet, to improve bone mineral density.
Hormonal fluctuations during menopause can disrupt the neuromuscular system, affecting muscles, tendons, and ligaments and exacerbating age-related conditions like sarcopenia and osteoporosis. According to Khadilkar (2019), women more than five years post-menopause are at higher risk for musculoskeletal disorders.
Resistance training and weight-bearing activities are two of the most effective exercises for bone health, helping preserve bone mass. Resistance training increases muscle mass and strength and contributes to bone preservation while weight-bearing or high-impact activities enhance bone mineral density. Both exercise modalities can reverse approximately 1% of yearly bone loss in pre- and postmenopausal women.
Women with osteoporosis, osteopenia, and osteoarthritis should avoid movements that load the spine, such as toe touches and sit-ups, as well as self-myofascial foam rolling, depending on the severity of their condition. While the intensity, load, and force of Phase 4 (Maximal Strength Training) and Phase 5 (Power Training) in the NASM OPT Model benefit many, they are not recommended for individuals with concerns about bone density. Instead, focusing on stability and strength exercises within the first three phases will provide a safer and more effective approach.
Other Considerations:
Avoid a heavily weighted barbell back squat, jumping, or single-leg exercises without assistance.
Avoid too much extension or flexion of the spine.
Start with a small range of motion and self-select a range you feel in control.
As the integrity of the skeleton breaks down with osteopenia or osteoporosis, several postural deviations can appear. Commonly, the spine will begin to curve right or left. This can be observed in the anterior or posterior observation, which can show up as a lateral tilt of the shoulders or a hip hike on one side. Additionally, kyphosis can appear as the skeleton collapses, developing a forward head position. Mindfully avoid any movements that reinforce these deviations.
Dynamic weight-bearing exercise with high force (e.g., jumping or plyometrics) has improved bone mineral density in adult women diagnosed with osteopenia or osteoporosis. Nevertheless, the sheer force of these movements can lead to fractures. Avoid these movements unless you’re under the guidance of a practitioner.
Specific Program for Osteoporosis, Osteopenia, and Osteoarthritis
Here are your next two programs. Once you complete Program 2, you may restart Program 1 again. Please complete the corrective exercises and the core exercises in each session. If you feel discomfort, shorten your range of motion or lower the weight. If it persists, discontinue and move on to the next exercise.
Program and Injury Notes
By performing Program 1 of Phase 2, it’s assumed that you’ve established your baseline of corrective exercise, foundational training, and stability in a prior Phase 1 program. Wellen Health offers a wonderful subscription program to begin your first step.
Please refrain from the “No pain, no gain” adage and respect your physical boundary lines. While these exercises will serve your bone density goals, they shouldn’t compromise your body or lead to any compensations, pain, or discomfort. If you feel unstable or discomfort, minimize the range by 25-50% or reduce the load. Still doesn’t feel right? Abandon the exercise and move on to the next.
While resistance bands offer an in-home solution and are great for building muscular endurance and stability, using dumbbells, cable machines, and other muscle-specific machines will lead to more significant growth in your bone density. Resistance band exercises are a functional part of a program, not the whole. No matter the equipment, though, moderate to high-intensity efforts are essential for the proper breakdown and growth of your muscles and bones. Appropriately challenge yourself but safely.
The Warmup Exercises have been carefully selected to counter the imbalances created by sitting, typing on phones and computers, sleeping on your sides, and more. They don’t account for your individual needs and wants. Feel free to add your physical therapy or favorite warmup exercises to this section, too!
Osteoporosis Program 1: NASM OPT Model Phase 2 Strength Endurance (4-Week Program)
The intention is to build stability, muscular endurance, and strength. This program is appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia. Adapt the difficulty based on fitness level and condition.
Day 3: Restorative Yoga, Hike, or Cardio of Your Choice
Day 5: Wellen Health or Brick House Bone Program or a Functional/Stability Program (Your Choice)
Osteoporosis Program 2: NASM OPT Model Phase 3 Muscular Development (4-Week Program)
The intention is to build strength. This program is appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia. Adapt the difficulty based on fitness level and condition.
Day 3: Restorative Yoga, Hike, or Cardio of Your Choice
Day 5: Wellen Health Program or a Functional/Stability Program (Your Choice)
Other Notes Regarding This Program:
Return to Program 1 after you complete Program 2.
Sample monthly plan:
June: Program 1
July: Program 2
August: Program 1
September: Program 2
October: Reassess and adapt programs.
Also, substitute any of the days above with classes offered by the following services:
Subscription: Peloton App
Subscription: Apple Fitness Plus App
Subscription: Wellen Health
Videos: Restorative Yoga 1 or Restorative Yoga 2
Source: NASM Educational Resources
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
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!
Osteoporosis Strength Circuit: Chest, Traps, and Biceps Workout
ABSTRACT
Boost muscle mass to protect your bones and maintain posture with this Osteoporosis Strength Circuit for your chest, traps, and biceps. Follow the detailed exercises and warm-up routines, and remember to complete the assessment section. Perform 12 reps per exercise to enhance your bone density effectively. This program is appropriate for women ages 50 and up with osteoporosis, osteoarthritis, and osteopenia.
KEYWORDS
Osteoporosis strength circuit
Muscle mass for bone protection
Chest workout
Biceps workout
Osteoporosis workout routine
Strength exercises for osteoporosis
Bone health exercises
Posture maintenance workout
Exercise circuit for osteoporosis
Bone protection workout
Osteoporosis fitness program
Osteoporosis PROGRAM 1: STRENGTH CIRCUIT FOR CHEST, TRAPS, AND BICEPS / PHOTO: Kampus Production
OSTEOPOROSIS PROGRAM 1: NASM OPT MODEL PHASE 2 STRENGTH ENDURANCE (4-WEEK PROGRAM)
The intention is to build stability, muscular endurance, and strength. This program is appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia. Adapt the difficulty based on fitness level and condition.
Day 3: Restorative Yoga, Hike, or Cardio of Your Choice
Day 5: Wellen Health or Brick House Bone Program or a Functional/Stability Program (Your Choice)
Osteoporosis PROGRAM 1: STRENGTH CIRCUIT FOR CHEST, TRAPS, AND BICEPS
NASM OPT Model Phase 2 Strength Endurance
We must increase muscle mass to protect our bones and maintain proper posture! Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, etc.). Please substitute as needed. Don’t forget to complete the “Assessment Section.”
PROGRAM AND INJURY NOTES
By performing Program 1 of Phase 2, it’s assumed that you’ve established your baseline of corrective exercise, foundational training, and stability in a prior Phase 1 program. Wellen Health offers a wonderful subscription program to begin your first step.
While resistance bands offer an in-home solution and are great for building muscular endurance and stability, dumbbells, cable machines, and other muscle-specific machines will significantly increase bone density. Resistance band exercises are a functional part of a program, not the whole. No matter the equipment, though, moderate to high-intensity efforts are essential for the proper breakdown and growth of your muscles and bones. Appropriately challenge yourself but safely.
Please refrain from the “No pain, no gain” adage and respect your physical boundary lines. While these exercises will serve your bone density goals, they shouldn’t compromise your body or lead to any compensations, pain, or discomfort. If you feel unstable or discomfort, minimize the range by 25-50% or reduce the load. Still doesn’t feel right? Abandon the exercise and move on to the next.
The Warmup Exercises have been carefully selected to counter the imbalances created by sitting, typing on phones and computers, sleeping on your sides, and more. They don’t account for your individual needs and wants. Feel free to add your physical therapy or favorite warmup exercises to this section, too!
Other Considerations:
Avoid heavily weighted barbell back squats, jumping, or single-leg exercises without assistance. Start with a small range of motion and self-select a range you feel in control of.
Avoid too much extension or flexion of the spine.
As the integrity of the skeleton breaks down with osteopenia or osteoporosis, several postural deviations can appear. Commonly, the spine will begin to curve right or left. This can be observed in the anterior or posterior observation, which can show up as a lateral tilt of the shoulders or a hip hike on one side. Additionally, kyphosis can appear as the skeleton collapses, developing a forward head position. Mindfully avoid any movements that reinforce these deviations.
Dynamic weight-bearing exercise with high force (e.g., jumping or plyometrics) has improved bone mineral density in adult women diagnosed with osteopenia or osteoporosis. Nevertheless, the sheer force of these movements can lead to fractures. Avoid these movements unless you’re under the guidance of a practitioner.
Warmup: Please complete this warmup before moving on to Circuit 1.
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors, hinge your hips back)
5th: Glute Bridges
Circuit: REPEAT THIS CIRCUIT 2X BEFORE MOVING ON to CIRCUIT 2. 12 reps per exercise.
1st: Dumbbell chest press on the floor or bench (keep the dumbbells close to your hips as you lie back)
2nd: Band chest press (attach band at the doorknob height)
3rd: 1-arm bent-over dumbbell rows while gripping a counter or bench
4th: Alternating step-down with dumbbells: Start atop the step and alternate your step-off.
5th: Standing dumbbell palms up curl (same time)
60-second break
Circuit 2: Repeat this circuit 2X. 12 reps per exercise.
1st: Dumbbell chest press on an incline bench (keep the dumbbells close to your hips as you lie back) or incline band chest press (attach band at the bottom of the door and press arms forward and up)
2nd: Pushups against the wall (with or without a stability ball, stand on the balls of your feet)
3rd: 2-arm seated band or cable rows (attach the band in front of the chest on the door or use a cable machine and set the arms at chest height)
4th: Seated dumbbell palms up curl (alternate your arms)
5th: Plank on a bed or bench with alternating arm extensions in front of your body (keep your hips up)
60-second break
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
Personal Trainer Wisdom: Master Productivity with Prioritization and Focus
ABSTRACT
Boost your productivity with these expert tips from a personal trainer! Learn how to prioritize tasks, avoid unnecessary stress, set boundaries with social media, simplify your life, and streamline your daily processes for maximum efficiency.
KEYWORDS
Productivity tips
Personal trainer advice
Task prioritization
Reduce stress
Increase focus
Social media boundaries
Simplify life
Streamline processes
Efficiency hacks
Time management strategies
Stress Management / Photo: energepic.com
Introduction
Pretend it’s a typical Wednesday, and the end of the week is quickly approaching. Some of you are eagerly eyeing the weekend. For the rest, your head is probably ready to spin off, trying to complete your endless list of random personal and professional responsibilities. While I’d love to discuss the anxiety and frustration you’re going through with a mile-long monologue, you need a game plan instead. Here’s my no-nonsense approach to handling stress and achieving your list today.
ORGANIZE YOUR LIST BASED ON PRIORITY
Personal Trainer Wisdom: Before diving into your list's nitty gritty, you need to prioritize! If you’re like me, you justify cleaning your desk, answering 48 non-important emails, and brushing your teeth (again) to avoid what you need to do. Half the time, the root of my anxiety stems from an unconscious shout (reminder) about the tasks I need to tackle. Are you listening to yourself??? Quit wasting time. Tackle the most time-sensitive, essential projects first.DON’T ADD FUEL TO THE FIRE
Personal Trainer Wisdom: Would you ever add fuel to a blazing campfire? Hopefully not…That fire is already blazing. Then, why would you drink more coffee or black tea when you’re already stressed and anxious? You’re just heightening an unstable state and increasing your chances of less focus and productivity. Your creative ability could also end up stunted (while you fly across the room). Create the mindset and physical comfort to check off your list patiently but aggressively. Save the caffeine for a time when you need it.READ YOUR RANDOM TEXT MESSAGES, SOCIAL MEDIA STREAMS, AND PERSONAL EMAILS FOR 3 MINUTES AT THE TOP OF EACH HOUR (AND NO OTHER TIME)
Personal Trainer Wisdom: Honestly, I’m already assuming you’re addicted to your habit of checking text messages, social media, and personal emails. Please don’t deny it. You may be reading this article from your phone now (I’m not judging). Have you calculated the number of minutes you spend on these distractions? I think it’s time. Starting now, record the time you spend in the next 24 hours. The tally will probably shock you. Although I don’t expect you to stop these indulgences, I think it’s time to set boundaries. You don’t have time to check Facebook every 15 minutes while trying to finish a PowerPoint presentation. You’re splitting your attention each time and siphoning off your creative juices with witty comments and emojis on random social media posts (unimportant). When you return to work, you must review and refocus (such a time waster). Set an alarm on your phone and then jump into your project thoroughly. Give into your addiction when you’ve completed your homework like a good boy or girl, or at least wait until the end of the hour.RETURN TO SIMPLE
Personal Trainer Wisdom: What should you do when life is complicated and stressful? Simplify. Always simplify. It should be your first response. Are you taking on responsibilities that a colleague can manage? Please pass them on. Are you scheduling unnecessary meetings while you have other pressing projects overhead? Reschedule them for next week. Remove the unnecessary and complicated and narrow your focus (a recurring theme here).REWRITE YOUR PROCESS(ES)
Personal Trainer Wisdom: More often than not, most anxiety results from inefficiency in one of your personal and professional processes. When dealing with the less important stuff, create a mindless, predictable routine to minimize decision fatigue. I wake up, eat, and go to bed simultaneously each day. What daily requirements need more routine in your life? You want to minimize chaos in your life. Please take care of these little processes, too.
Photo Credit:
Gentisrecruitment.com - Is your head in the papers this week? Do you think you should change your approach before looking for a new job?
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!
Three Essential Tools for Enhancing Romantic Relationships: Insights from a Personal Trainer
ABSTRACT
Enhance your romantic relationship with three powerful tools: understanding love languages, creating a life story map, and the simplicity of a hug. Guided by personal trainer wisdom, discover how these methods can improve communication, deepen connections, and foster emotional intimacy.
Keywords
romantic relationship tips
improve relationship communication
understanding love languages
personal trainer relationship advice
life story map for couples
emotional intimacy tools
enhancing romantic connections
relationship improvement strategies
couple communication tips
benefits of physical touch in relationships
Relationship Advice / Photo: Jasmin Wedding Photography
Introduction
Optimal health extends beyond your time in a personal trainer’s studio. If you spend extra effort on your relationships, you might be surprised how your overall well-being is improved. Whether your romantic relationship is sound or a struggle, here are three tools to dramatically change that dynamic today.
THE 5 LOVE LANGUAGES PERSONAL PROFILE FOR COUPLES
Personal Trainer Wisdom: Although you can ambitiously read a book of the same name, I highly recommend taking this free quiz online at 5lovelanguages.com. It will help you identify the love languages (words of affirmation, quality time, receiving gifts, acts of service, and physical touch) that you value the most. Why is this important? If your partner values “acts of service” the most (like making dinner together), it may not matter how many bunches of flowers you buy him or her. Although you value “receiving gifts” the most, it doesn’t mean your partner will too. How often have you heard someone say (or said yourself), “It doesn’t matter what I do. He never appreciates it.” I ask you: Do you know what he appreciates or values the most? Perhaps all your partner wants is “physical touch”…a hug to show your continued interest in him. You can see how easily this lack of communication or awareness can compound into many nonsense arguments.
I think it would be best for you and your partner to take this quiz individually and then discuss your scores. Although you’re not instructed to break down each of your answers, I highly suggest you do this. The two of you may share the same answer but may have a completely different mindset approaching the scenario. Essentially, take the guesswork out of the relationship and learn how your partner approaches a scenario and what he or she values the most.MY LIFE STORY: A VISUAL MAP
Personal Trainer Wisdom: The ‘My Life Story Map’ left a lasting impression on my wife and me before our wedding last year. It helped us recognize the defining moments in our past and understand how they have shaped us. Although we utilized the ‘A Visual Map for Reflecting on My Past’ diagram by Sibyl Towner and Sharon Swing, you can create your own. You and your partner will draw and write a life timeline on separate pieces of paper. At the top and middle of your page, draw a horizontal (parallel) line. On the top line, write the years of your life that correlate with the critical events you describe on the middle line. The middle line should reflect events, people, places, vocations, avocations, and more. You can record these events above or below this middle line depending on whether the event is perceived as a positive event (above) or an adverse event (below). As you determine the most noteworthy events, ask yourself: Which events elicit the most significant emotional response? Which events were most responsible for your personal and professional approach today? Which events specifically affected your relationships with others today? When did you feel the most insecure and weak or secure and robust? What were the most significant turning points or decisions that affected your life?
You may undoubtedly be able to personalize this timeline however you see fit. Honesty is most important (with yourself and your partner). Could you look at how these life occurrences affected you and write that down? For example, my parents’ divorce had a profound effect on my life. Unfortunately, it shaped a negative perspective on relationships for a long time (conflict management, displays of affection, etc). At the same time, while moving after my parents’ divorce was a great challenge at the age of 12, I became more adaptable to many different environments. I became more curious. Think about these long-term effects on my life! I now love travel and feel comfortable exploring and interacting with the unknown world. What events in your life have shaped you? Not only is this a great way to see a timeline of your life on paper, but it is also an opportunity to see what has influenced how you behave, perceive, or generally approach the world. Take this time to learn about yourself while helping your partner understand you.A HUG
Personal Trainer Wisdom: The root of all life is interaction…and nothing is easier or cheaper than a hug! Even if you don’t have the right words, a simple hug can express how you feel. It also shows your vulnerability to your partner and physically connects you to him or her.
Photo Credit:
The wonderful and talented Elizabeth Nord (Photography)–My wife, Sammy, and I still remind ourselves of our promises on our wedding day (and you should always, too). A solid foundation always requires honesty, communication, and self-awareness.
Romantic Gay Relationship / Photo: Ketut Subiyanto
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!
Brainard Lake Loop Via South St. vrain Trail (Winter)
ABSTRACT
Embark on a stunning winter snowshoeing journey with our comprehensive guide to the Brainard Lake Loop via South St. Vrain Trail. Discover the essentials of this moderately challenging trail, including tips on equipment, terrain details, and what to expect during your snowy trek through Colorado's breathtaking landscapes in late April. Perfect for enthusiasts seeking a blend of beauty and physical challenge.
Keywords
Brainard Lake snowshoeing
South St. Vrain Trail winter hike
Colorado winter hikes
Snowshoe trails Colorado
Winter hiking Brainard Lake
Moderate snowshoe trails
Winter hiking gear
Snowy path hiking
High altitude hikes Colorado
Snowshoeing guide Colorado
Brainard Lake is about 75 minutes from my personal training studio in Denver.
Colorado Hikes: Brainard Lake Loop Via South St. vrain Trail (Winter)
Time of Year: End of April.
Weather: 28 degrees and partly sunny.
Cover: 80% tree canopy with several exposed sections.
Time: 9:43 am - 2:11 pm.
Distance: 7.71 miles total.
Cost: No reservations are needed, but the service road gate is closed until the snow melts. Add an extra 2-2.5 miles to Brainard Lake.
Bathroom at Trailhead: Yes.
Difficulty: Moderate level 3 for altitude (10400 feet), elevation gain (853 feet), and length (7.71 miles). Not technical but tough with snowshoes.
Route: Brainard Lake Recreation Area lower lot to Brainard Lake Road to Mitchell Lake Road to Mitchell Lake Trailhead Connector Trail to Brainard Lake Road to CMC Brainard Snowshoe Trail To Brainard Lake Cutoff Trail to Waldrop Trail to South St. Vrain Trail to Sourdough Trail to Waldrop Trail to Brainard Lake Recreation Area lower lot. The route is actually easier to follow with AllTrails than my route description reflects.
Traffic: Light.
Parking: 70% full by 9:45 am.
Equipment: Hiking boots, hiking poles, snowshoes (a must).
Terrain: A snowy path (wet snow).
Experience: This was my first “real” attempt at snowshoeing. I wanted to set my baseline on a trail with minimal elevation gain. Undoubtedly, this is a popular snowshoeing and cross-country skiing area with no surprise. With a recent dump of snow, most of the trails were 2-5 feet deep. Since the service road to the lake was closed, I trekked an extra 2.5 miles to Brainard Lake. The snow-capped trees and glimmer of the sun offered a scenic winter walk up and around the lake until I reached the less-visited South St. Vrain Trail on my way back. I intended to go to Lake Isabelle, but the lack of tracks steered me towards busier paths. The wet snow created more work than expected and was well worth it!
Personal Trainer Notes: I know that most of my personal training clients wouldn’t be interested in the slug of snowshoeing in wet snow, but it’s worth the workout. Most certainly a different challenge from the typical walk in the woods and an opportunity to explore winter trails without post-holing.
The Brainard Lake Loop is approachable for personal training clients of any endurance level. Snowshoeing adds another level of difficulty, though!
A little snow-pack for a beautiful snowshoe adventure around Brainard Lake in Colorado.
Brainard Lake Loop Via South St. Vrain Trail
Brainard Lake
Best Nederland Hikes
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
Overcoming Mental Barriers to Achieve Health and Fitness Goals: Insights from a Personal Trainer
Abstract
Discover how overcoming self-limiting beliefs, establishing routines, differentiating between wants and needs, and accepting necessary changes can propel your health and fitness journey. This article delves into the personal insights from a seasoned personal trainer with over 20,000 hours of experience, providing practical advice on creating sustainable lifestyle changes for long-term well-being.
Keywords
Health and fitness goals
Overcoming self-limiting beliefs
Establishing routines for health
Difference between wants and needs
Accepting change for health
Personal trainer insights
Sustainable lifestyle changes
Mental barriers to fitness
Creating healthy habits
Personal health improvement strategies
Mental Health Denver / Photo: M Venter
Introduction
Need help to achieve your health and fitness goals? You may find the most significant obstacle within yourself….and here’s what it might be:
USING THE PHRASES “I CAN’T,” “I WON’T,” OR “I DON’T.”
Personal Trainer Wisdom: After nearly two decades of personal training and over 20,000 hours of one-on-one sessions, this factor determines one’s sustainable success more than any other (and it makes sense). Consider the language: The very nature of these phrases is negative and self-limiting. Is one truly open to the change he needs to make, or is he only willing to do something as long as it doesn’t compromise his wants? “I won’t cook.” “I can’t possibly make this change.” “I don’t work out.” Hard-line phrases that express unwillingness to determine and consider what one must do to reach success. Even though verbal resistance may sit at the tip of the tongue, the alternative phrases, “How can I make this work?” or “Let’s examine the possible solutions,” are positive options that might open new doors to one’s well-being.
I HAVEN’T ESTABLISHED A ROUTINE.
Personal Trainer Wisdom: Long-term sustainable change relies on a foundation of routine and habit. While a quick fix to lose 30 lbs in 3 months is enticing, it will soon be part of a never-ending life cycle. Most fasts, pills, and detoxes serve an impulsive need and rarely establish the structure needed to maintain weight loss. The most vigorous habit has been reinforced daily for 30 days. It has become part of a new normal, sometimes operating on autopilot. The further the habit is from a day-to-day routine, the longer it needs reinforcement (45-60 days). Lack of this focus will lead to short-term change and a return to the prior normal, leading to poor health.
LACK OF DISTINCTION BETWEEN “WANTS” AND “NEEDS”.
Personal Trainer Wisdom: The grammar school curriculum needs to include the necessary lessons on the physical, mental, and emotional selves. Children (and adults) are left to haphazard self-discovery and assessment and often misguided mentors. Essentially, students are never taught how to recognize their actual needs and are left to figure it out independently over a lifetime. The barrage of mixed messages makes seeking optimal personal health confusing and frustrating. However, this might change with the simple question, “Why do I feel this way?” It is the first step of awareness - Examining the underlying influence on behavior and its physical manifestation. With guided investigation and testing, actual needs can be identified while no longer depending on haphazard guesses related to wants.
UNWILLING TO ACCEPT WHAT NEEDS TO BE CHANGED AND THE NECESSARY STEPS TO CHANGE IT.
Personal Trainer Wisdom: Although awareness is an essential first step in change, acceptance is necessary before adaptation occurs. Is one willing to accept a current state of being (healthy or not, it is what it is) and the needed approach to redefine health? Surprisingly, acceptance is the roadblock for most. Accepting a current state and the necessary path is necessary for doubt, frustration, and insecurities to unravel the new efforts. It may emotionally steer the adaptive process in the wrong direction and stunt it.
Photo Credit:
brobible .com–Is the answer to change sitting in front or inside of 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!
PERSONAL TRAINER BLOG
Book Recommendation - How to Know a Person: The Art of Seeing Others Deeply and Being Deeply Seen
ABSTRACT
Discover the profound insights of a professional who balances personal struggles with professional achievements in the revealing article. It delves into the journey of self-awareness and reflection, highlighting the importance of empathy in both personal and professional interactions. Learn how embracing curiosity and understanding others can transform everyday experiences and contribute to a more empathetic world.
Keywords
Self-awareness in professional development
Importance of empathy
Balancing personal and professional life
Reflective learning process
Curiosity and personal growth
Empathy in daily interactions
Understanding complex issues
Benefits of knowing others deeply
David Brooks: How to Know a Person
Introduction
There are very few books that wholly reflect my intention during my training sessions while simultaneously reflecting on my struggles. Too often, I'm overwhelmed by my ego or whatever reason....sacrificing valuable opportunities to learn more about a person's story. Professionally, I've refined the opposite. I lean into my curiosity when hosting my podcast, meeting clients during sessions, and planning ceremonies with couples. I marvel at how that's lost when I sometimes return to my personal life. An unconscious stream for survival too frequently saturates me, and the unrelenting need to combat injustice is constantly pervasive and, quite frankly, unexplainable. Nothing in my timeline begs such an abrasive energy.
My lifetime of roadblocks and milestones is no different from the norm, and one might say that it's relatively free of the trauma that plagues the lives of others. But it's there, and awareness and reflection have helped rewire a different type of thinking (or at least, is helping). Undoubtedly, it has affected many interactions, especially when discussing politics. Perhaps you might feel the same at times. It's a growing flame inside that overtakes your spirit and most likely compromises objective and empathetic comprehension of the complexity of the issues that present themselves through social media, kitchen table conversations with family, and other flows of information we intersect with daily. I believe you might find the peace I've been seeking and found. I've listened to this audiobook twice consecutively and just ordered the book. I intend to wire the art of seeing others deeply and being deeply seen. I beg you to do the same and lean into your curiosity of others. Are you already doing it? Great. Share the good word. Although I argue, we all must be reminded to learn about people (and how to approach various scenarios and personalities appropriately). We're not perfect, after all! It may help you redefine your interactions and find empathy and sympathy missing in daily interactions, personally and professionally. It may just help us bring the global boil to a simmer as we live our lives collectively among the differences.
Resources
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
PERSONAL TRAINER BLOG
5 Essential Tips for Building a Lasting and Healthy Relationship: Minimizing Stress and Maximizing Focus
ABSTRACT
Discover essential strategies for nurturing a healthy, enduring relationship and minimizing stress through the wisdom of "9 Ways to Ensure Your Relationship Is Built to Last." Learn how presence, positive acknowledgment, respect, curiosity, and avoiding the need to be right can transform your romantic relationship and enhance overall well-being.
KEYWORDS
Relationship Building Tips
Minimizing Stress in Relationships
Healthy Relationship Advice
Romantic Relationship Improvement
Enhancing Relationship Focus
Personal Training and Relationships
Lasting Relationship Strategies
Communication in Relationships
Introduction
Stress may be the biggest obstacle to your best health. Surprisingly, the root of change may need to start with your romantic relationship at home. Here are the top tips from the Livestrong article "9 Ways to Ensure Your Relationship Is Built to Last” to minimize your stress at home and maximize your focus in the personal training studio.
The List of Ways to Ensure Your Relationship is Built to Last
1. BE PRESENT
The best way to connect with those you love is by being present -- over and over and over again -- says wellness counselor Anne Parker. “Being present means fully engaging in what is being shared between you in that moment, truly paying attention to the thoughts, feelings, and actions you’re experiencing together.” Keep the television off as the two of you share dinner. Switch off your tablet or smartphone in the evening so you can fully participate with your partner -- listening, sharing, and experiencing the time you spend together. Parker adds that while this may sound obvious and straightforward, think about how often we get distracted from truly paying attention. “Without an engaged presence,” she says, “relationships quickly wither.”
Personal Trainer Wisdom: All relationships benefit from genuine, respectful interactions. To adequately do this, you must be present without a doubt. With the neverending distractions and demands from your professional and personal lives, you should question what you currently offer to your partner. Are you carving out time to interact with him or her? No matter the length of time, are you entirely focused on your partner when you spend time together? I’m admittingly often lured by my phone…we can always justify checking emails for work, right? To minimize this habit, I’ve begun placing my phone to the side as soon as I walk in the door after work and flipping it over (with the sound off). Sammy and I usually hug as soon as we return home, and then we discuss our day before the television is ever turned on (not an emoji hug). Although I’m not perfect, these little efforts add up. With my son Preston joining the family, a refocus couldn’t be more critical. How can you be more present?
2. ACKNOWLEDGE THE POSITIVE
While we might have fallen in love with our partners because of their positive traits and qualities, everyday stresses and anxieties can make it far too easy to focus only on the negative. “Make sure you acknowledge what’s working,” says wellness counselor Anne Parker, “and give credit for the things that go well even amid conflict.” Try to see that for every negative feeling or interaction between the two of you, there are five positive ones. According to relationship researcher and author John Gottman, this five-to-one ratio is typical of stable and happy couples. So instead of focusing on how you wish your partner were different, Parker says, “Stay in touch with what you love about that person.”
Personal Trainer Wisdom: You need to continue to celebrate the best of each other and the love you share. All people (including me : )) love acknowledgment of the beautiful things they do or the incredible energy they share in the world. You can’t say enough. In a lifetime of imperfections, it is up to you to praise the best of what’s in between…especially of what you identify in your partner.
3. NURTURE RESPECT
“Respecting each other means remembering that you are two different people, with different perspectives, histories, and ways of being,” says wellness counselor Anne Parker. In a paper published in 2000 in the American Journal of Psychotherapy concerning romantic love and its barriers, the idea of respect is equated to each person taking their partner seriously as a person. The article theorizes that to love another in the fullest sense, it is vital to understand and appreciate that your partner, like you, is “the conscious center of her world, a fellow maker of choices, an entitled holder of rights, values and life goals and an experiencer of joys and sufferings.” Parker says that honoring those differences is just as important as valuing the similarities. “We all want to be respected for who we are and what makes us unique.”
Personal Trainer Wisdom: This quote is worth repeating: Your partner, like you, is “the conscious center of her world, a fellow maker of choices, an entitled holder of rights, values and life goals and an experiencer of joys and sufferings.” Do you keep this in mind while interacting with your partner? What assumptions do you make about him or her? Are you reacting instead of considering your partner's history and the root of his or her perspective? You are entitled to your opinion.
Regarding your partner, though, you should take the time to learn “why, what, when, who, how, and where” before passing judgment or making an assumption. Respect is best shown through your willingness to build effective communication. Ask the right questions and give your partner the benefit of the doubt.
4. BE CURIOUS
People want to feel that their significant other is interested in them and cares about what is important to them. Cultivate curiosity and interest in your partner. Don’t presume you already know his answers, motives, thoughts, and experiences. Making such a presumption distances you from who your partner truly is, denies him the opportunity for expression, and diminishes intimacy. “Make sure that you regularly create focused time just to talk, ask questions, and share the thoughts and feelings of everyday experiences,” says wellness counselor Anne Parker. Curiosity breeds discovery, she explains, “and ongoing discovery about each other keeps the relationship vital and interesting.”
Personal Trainer Wisdom: Over time, your wisdom has evolved due to your experiences. You most likely have changed in several ways, and it’s not fair to think that your partner has been static for the same time. Be curious. Explore how your partner experiences the world each day…you may be surprised to hear how he or she now interprets a situation or handles a challenge differently a second time. It’s an excellent opportunity to connect at different emotional and mental levels and opens the doors for additional communication and trust.
5. DON’T GET ATTACHED TO BEING RIGHT
When disagreements occur between you and your partner, don’t commit yourself so fully to the idea that you’re the one who’s right that you lose sight of what’s essential. “Getting attached to being right just creates barriers to resolution and productive action,” says wellness counselor Anne Parker. She says most of the time, it doesn’t matter who’s right. “How you connect, listen, discuss, and create the most productive result matters.”
Personal Trainer Wisdom: You should celebrate the best of life together and seek the best and most reasonable solution possible (together) when confronted with a challenge. There is, and never will be, any value in establishing who’s right or wrong…it doesn’t matter if that’s your focus; shame on you. A relationship isn’t a game or a battle. You need to rethink your approach. Even if you’re not at fault, you add fuel to the fire with this attitude. Sorry, drama queens and kings, I'm talking to you.
Photo Credit:
Elizabethnord.com–Does a real change start with your approach to your relationship?
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!
Explore Mount Sanitas, East Ridge, and Sanitas Valley Loop: A Colorado Hiking Gem
ABSTRACT
Discover the allure of Mount Sanitas, East Ridge, and Sanitas Valley Loop in Colorado with its stunning vistas and moderate-level hiking experience. Journey through rocky paths amidst Boulder's neighborhood, bask in panoramic views, and embrace the challenge under the mid-June sun. Explore this popular trail, perfect for all levels, and discover why it remains a favorite among locals and visitors alike.
Keywords
Colorado hikes
Mount Sanitas
East Ridge Trail
Sanitas Valley Loop
Boulder trails
Moderate-level hiking
Hikes with panoramic views
Outdoor adventure
The Mount Sanitas Trail is only about 35 minutes from my personal training studio in Denver.
Colorado Hikes: Mount Sanitas, East Ridge, and Sanitas Valley Loop
Time of Year: Mid-June.
Weather: 63 degrees and sunny.
Cover: Full exposure.
Time: 8:47 am - 10:33 am.
Distance: 3.62 miles total.
Cost: None.
Bathroom at Trailhead: 1 block down west at the next trailhead.
Difficulty: Moderate level 3 for altitude (6811 feet), elevation gain (1286 feet), and length (3.62 miles). Not technical.
Route: Mount Sanitas Trail to East Ridge Trail to Sanitas Valley Trail
Traffic: Heavy (a very popular trail).
Parking: 100% full by 8:45 am. Found parking on a residential street nearby.
Equipment: Hiking boots, hiking poles.
Terrain: A dry, rocky path.
Experience: In 2011, Mount Sanitas was the first peak I ever climbed in Colorado. Over ten years later, it continues to impress. Nestled in a Boulder neighborhood, you quickly ascend on a rocky path above the city. You can easily steer off the trail for rest or a snack while indulging in one of the many vistas. Considering the total elevation gain, expect to work and sweat under the summer Colorado sun. While you’ll undoubtedly walk among swarms of Boulder residents and out-of-towners, a little crowd is worth the perfect combination of proximity to Denver, challenge, and views of the high plains.
Personal Trainer Notes: This trail is a favorite among my personal training clients and Boulder residents. Expect to encounter hikers of all levels, including kids. The rocky terrain provides an interesting trek, and the elevation gain increases quickly within the short mileage.
Sanitas Valley Loop is approachable for personal training clients of any endurance level.
Boulder Hikes
Mount Sanitas, East Ridge, and Sanitas Valley Loop
Mount Sanitas, East Ridge, Sanitas Valley Loop
Best Boulder Hikes
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
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!