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Learn fitness, healthy whole food diets, wellness, and other personal training tips/recipes from Denver's weight loss personal trainer.
What Happens to Your Body When You Abandon Your Fitness Routine: 4 Eye-Opening Changes
ABSTRACT
Discover the surprising effects of abandoning your fitness routine. Learn how quickly cardiovascular fitness declines, the impact of aging on fitness loss, and why flexibility decreases fast. Personal training insights are included for a comprehensive understanding of fitness recovery and maintenance.
KEYWORDS
Fitness routine
Abandon workout routine
Cardiovascular fitness loss
VO2 max decrease
Lose flexibility quickly
Fitness loss aging
Effects of quitting exercise
Sedentary lifestyle impact
Recovering fitness after break
Personal training insights
Cardio Fitness / Photo: Andrea Piacquadio
Introduction
Need the motivation to stay consistent with your workouts or personal training sessions? Check out the eye-opening results of ditching your fitness routine for a while (from the fitness article "9 Unexpected Things That Happen When You Abandon Your Workout Routine").
1. Cardiovascular Fitness Starts to Tank After One Week
Aerobic fitness is defined as the ability of the body to transport and utilize oxygen from your blood in your muscles. This measure, also known as VO2 max, decreases after as few as one to two weeks of inactivity, says Danielle Weis, doctor of physical therapy with Spring Forward Physical Therapy in New York City. “The functional capacity of the heart also decreases. After three to four weeks of bed rest, your resting heart rate increases by four to 15 beats, and blood volume decreases by five percent in 24 hours and 20 percent in two weeks.”
Personal Trainer Wisdom: While these numbers may vary from person to person, I've found similar occurrences with my personal training clients. Why does this happen so quickly? With a sedentary personal and professional lifestyle, losing what you gained doesn't take much. You have two choices: Return to the African fields and be chased by lions (good cardio fitness, active lifestyle, greater appreciation for life, high risk of death), or schedule your personal workouts every Sunday and adapt your schedule appropriately (good cardio fitness, doing your best to be more active, appreciation for life while thinking about the lions you're avoiding, less risk of death).
2. You Lose Cardiovascular Fitness More Slowly If You’re a Seasoned Exerciser
If you’re new to fitness and recently started working out (less than six months), you’ll lose fitness faster than someone who’s been exercising a year or longer, says Brad Thomas, M.D., orthopedic surgeon and UCLA chief of sports medicine. “You’ll lose up to 40 percent of your cardio fitness, but your fitness VO2 max will still be higher than someone who’s never exercised,” he says. For example, you take two people: one who’s exercised regularly for two years and the other for only two months. If both stop working out, they will both lose all their gains quickly — by about six weeks. “But the well-trained athlete will lose about 40 percent and then plateau,” says Thomas. So trained athletes lose less fitness than sedentary people who’ve only recently started exercising.
Personal Trainer Wisdom: I've seen this more with my post-pregnancy personal training clients than with other populations. Women with the most active lifestyles before and during their pregnancies recover 33% faster.
3. Flexibility Loss Occurs Quickly
You lose the benefits of flexibility quickly if you take any substantial time off from stretching, says Michele Olson, professor of exercise science at Auburn University in Montgomery, Alabama. “After a bout of flexibility exercise, the muscles and tendons begin to retract to their typical resting length — particularly if you sit during your commute regularly and/or sit at a desk at your job.” Olson notes that you’ll notice a loss of flexibility in as few as three days, with even more pronounced changes occurring at the two-week mark.
Personal Trainer Wisdom: The keywords here are "flexibility exercise." Although you may need to lengthen the muscle, you may also need to activate or strengthen other muscles to maintain your new range of motion. Stretching is usually never enough to restore the balance of strength and flexibility and can lead to strains when done improperly.
4. Aging Affects Fitness Loss
You lose strength and overall fitness twice as quickly as you age, says Dr. Brad Thomas. “It’s largely due to hormone levels. As we age, we have lower levels of human growth hormone (HGH), which makes it harder to recover.” We also lose our ability to handle stress and recover from the resulting stress hormones, such as cortisol. As we get older, this same mechanism results in greater fatigue after a workout. Older athletes take longer to recover from workouts in general, according to several studies, including a 2008 article published in the Journal of Aging and Physical Activity.
Personal Trainer Wisdom: I know what you're thinking...and taking an HGH supplement isn't the answer to offsetting the effects of age. Do the work naturally, and your body will produce sustainable results.
What happens to your body when you abandon your fitness routine?
Picture Credit:
MSN.com-Are you ready to stretch your workout beyond the chair again?
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!
Top 5 Reasons Counting Calories Won't Help You Lose Weight
ABSTRACT
Discover the top 5 reasons why counting calories may not lead to effective weight loss. Learn about the inaccuracies in calorie needs, food absorption, and nutrition labels, and how focusing solely on calories can make you ignore your hunger cues and fall into the misconception of exercising off excess food. Get insights from a Denver personal trainer on better weight loss strategies.
KEYWORDS
Counting calories
Weight loss myths
Calorie counting accuracy
Basal metabolic rate
Food absorption calories
Inaccurate calorie counts
Ignoring hunger cues
Misconceptions about exercise
Calorie counting drawbacks
Effective weight loss strategies
Counting calories for weight loss / Photo: Adrienn
Here is a great top 5 list of why counting calories may not entirely help you lose weight (from the MSN article “Here's Why Counting Calories Really Isn't Necessary for Weight Loss”).
1. YOU LIKELY HAVE NO IDEA HOW MANY CALORIES YOU ACTUALLY NEED.
To accurately count calories for weight loss, you’d need to know your basal metabolic rate, or how many calories your body burns daily to stay alive and keep all your systems running. And unless you’ve done indirect calorimetry, which I can almost guarantee you haven’t—it involves lying with a mask on, hooked up to a costly piece of machinery for a prolonged period to measure your oxygen intake and carbon dioxide expulsion—you are playing with arbitrary numbers. Although it’s the “gold standard” of figuring out how many calories you use daily, like anything else, indirect calorimetry can have flaws.
Yes, you can approximate the number of calories you use daily via equations and apps, but that’s all you get: an approximation. If even the “gold standard” machine can be wrong, hen why let some app or equation determine how much you should eat?
Personal Trainer Wisdom: We can’t necessarily rely on the caloric approximations provided by our favorite tech tools. They are estimated guesses based on typically less-than-personal factors. Generally, most sedentary people (7000 steps per day or less) only require 1300-1700 calories per day (far less than typically consumed).
2. YOU DON’T KNOW HOW MANY CALORIES YOUR BODY IS ABSORBING FROM FOOD.
Let’s say that, by some miracle, you know exactly how many calories you need to eat per day to lose weight. That’s great, but thanks to the question of absorption, you’re not out of the woods.
We once thought that since 3,500 calories equal a pound, every time you eat 3,500 extra calories beyond what your body needs, you gain that weight. Now we know better: Not all calories are equal like we thought.
Everything from how your food is processed to how much fiber it contains determines how many calories you’re absorbing from it. Even the bacteria in your gut may play a part in how you digest food and how many calories you derive from it.
For example, you’ll absorb more calories from cooked meat versus raw and peanut butter versus whole peanuts. Due to size differences, one sweet potato varies in calories from another before you even take it off the shelf at the store. Calories absorbed is a complex business that’s light years beyond any calorie-counting app on the market.
Personal Trainer Wisdom: This is another reminder that not all calories are created equal. Do you really know how your body interacts with the foods you eat? You most likely never studied the differences, but now is the time.
3. CALORIE COUNTS ON PACKAGES AREN’T NECESSARILY ACCURATE.
But wait! Even if you know how many calories you need and how many you’re absorbing, you’re not done! In fact, the Food and Drug Administration allows up to a 20 percent margin of error in the numbers on those nutrition labels you likely rely on to count your calories. This means that the 250-calorie snack you’re eating might have 200 calories—or 300.
Personal Trainer Wisdom: If you’re calorie counting, you’re most likely living on the edge of too much. I recommend a large buffer zone in case the calorie count on the packages is as inaccurate as this article claims.
4. COUNTING CALORIES CAN ENCOURAGE YOU TO IGNORE YOUR HUNGER CUES.
Focusing entirely on calories, instead of the quality of the food you’re eating and how you actually feel before chowing down (hungry, bored, stressed, etc.), can wreak havoc on those precious hunger cues you’re born with. Whether you’re eating just because you “have calories left,” even though you’re not truly hungry, or you’re not eating because you’ve “gone over” your calorie allotment for the day, but you’re still hungry, you’re doing the same thing: ignoring what your body is trying to tell you.
Trust your body because it knows what it needs a lot more than some random number or tracker.
Personal Trainer Wisdom: Ultimately, your physical cues will determine the type of foods you should eat and how much. The more in tune you are with your body, the more optimally you can operate it.
5. CALORIE COUNTING ADDS TO THE MISCONCEPTION YOU CAN “WORK OFF” THE FOOD YOU EAT.
One of the things that anger me most about calorie-counting apps is the impression they give that you can exercise yourself “back into the green.” Going over your “calorie allowance” repeatedly because you think you can burn off the transgressions? Nope. Your body doesn’t burn off food calorie-for-calorie like that.
A 2014 study in the British Journal of Sports Medicine emphasized that “it is where the calories come from that is crucial” in determining whether your body is tempted to store them as fat, use them for energy, or apply them to some other mechanism, the study authors explain.
If you routinely overindulge, try to work it off in the gym. You’ll be exercising for a very long time, depending on the size of the junky meals you’ve eaten. This, in turn, may cause you to become hungrier…and eat more. Vicious cycle? Definitely.
The good news is that when you only overeat occasionally, your body can handle those extra calories without making you gain weight. It’s when you overeat on a more frequent basis that you can get into weight-gain territory.
Personal Trainer Wisdom: The “calories in vs. out” theory has consistently failed my personal training clients for years. Too many factors affect how calories are consumed and expelled to deliver a convenient formula. Once again, err on caution by choosing the most nutrient-dense foods while remaining active daily. It doesn’t get more simple than this.
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!
Creating Your Health Business Plan: A Comprehensive Whole-Food and Fitness Blueprint
ABSTRACT
Developing a business plan for health can transform your life. Discover how to set realistic weight loss goals, analyze effective health models, and implement a strategic whole-food and fitness plan. It is time to build a solid foundation, tackle obstacles, and achieve health milestones with this blueprint for success.
KEYWORDS
Whole-food and fitness plan
Health business plan
Personal trainer wisdom
Realistic weight loss goals
Health strategy and obstacles
Effective health models
Personal health transformation
Health and fitness foundation
Competitive health analysis
Fitness mission statement
Implementing health plans
Health milestones and timeline
Health financial plan
Weight loss accountability
Mindset for health
Weight Loss Plan
Introduction
Why do we develop business plans in the corporate and entrepreneur worlds but never for our health? If you want a strategic change, consider this simple whole-food and fitness plan.
SECTION 1: YOUR MISSION
Personal Trainer Wisdom: To end the cycle of guessing and lack of control, you must move and choose with intent. Be specific. What is your realistic weight loss goal, and what is the objective? For example: To maintain a weight of ____ and a body fat of ____ while living a life with intent. Can your mission be summed up in one sentence? Do you have a bigger transformation goal in mind? This is the time to state it clearly. It will steer your approach (and the rest of your plan).
SECTION 2: SUMMARY OF YOU
Personal Trainer Wisdom: How can you build a solid foundation if you don’t know the material you’re working with? A contractor wouldn’t move forward without this awareness, and you shouldn’t either. Now is the time to become a human scientist and study you! Who are you? What are the trends and patterns of you? How would you describe your emotional, mental, and physical selves? What is your approach to fitness? Do you like fitness? Why or why not? What do you prefer to eat? Why? When do you eat? How do you choose your meals? How do you handle stress? What is the relationship between this stress and other areas of your life? Be honest and list your attributes, strengths, and weaknesses here.
SECTION 3: COMPETITIVE ANALYSIS SUMMARY
Personal Trainer Wisdom: While your plan should be tailored to your wants and needs, you must analyze other weight loss and health plans to understand the full scope of practice. What are the most effective and efficient health models that you’ve researched? Should you reinvent the wheel or adapt a popular, successful plan? How have different body types responded to these theories? This section will shape the process you choose and justify it.
SECTION 4: STRATEGY AND OBSTACLES SUMMARY
Personal Trainer Wisdom: Once you have observed yourself and considered the research, it’s time to develop your strategy. You will generally describe the implementation of your plan here. Include the answers to the following questions: How will this strategy reflect your strengths and weaknesses? What boundaries will you develop? How will you implement this plan? Will someone help you? What do you think will be the biggest obstacles to your goal? How will you overcome these obstacles?
SECTION 5: SPECIFIC IMPLEMENTATION
Personal Trainer Wisdom: Considering that losing weight or achieving optimal health requires a multifaceted approach, break down your strategy into several categories and specifically list what you need to incorporate into your lifestyle. Use this structure as an example:
Weight/Body Fat Accountability
Check weight and body fat each morning and record it on your phone (app 'Monitor Your Weight' or Notes).
Record what you eat daily (no calorie count needed).
Nutrition (Examples)
Limit drinking alcohol to only two days per week.
If you're eating overnight...eat a small meal before bed and when you first wake up. Post a note on your fridge that says, "You will eat again when you wake up in the morning."
You should eat no more than one daily meal containing meat, dairy, grains, processed food, and refined sugar.
Aim for a daily caloric range of 1200-1500 calories.
Follow the recommendations for this month in the following article: Weight Loss: The Diet Questions You MUST Ask Yourself.
Minimize caffeine intake by 2 cups (one small mug) of coffee daily.
Print one restaurant menu: Choose a restaurant you love or want to visit and ask someone to help you figure out the best menu items.
Exercise (Examples)
5-day workout: 3 days strength/2 days cardio
Mindset
Limit news viewing to 5 minutes per day. This will eliminate a lot of negativity in your life.
Embrace new challenges as opportunities to refine your problem-solving ability.
Habits/Goals
Write down ten personal/professional goals on individual Post-it notes and place them on your closet wall or another private place you'll see at least once daily.
Setup alerts with positive messages on your phone as reminders of goals and what you're trying to achieve.
Social Life
Choose one new activity or interaction per week to satisfy your curiosity.
Surround yourself with positive-spirited people daily.
Seek out at least one person when you need help.
What's missing from your business plan? What categories would you add? Tailor this section to support your mission.
SECTION 6: TIMELINE AND MILESTONES
Personal Trainer Wisdom: Develop a timeline once you have decided on your action steps. This section is not only crucial for accountability but also for reflecting on your goals. What is a realistic timeframe to achieve them? What points of this process should serve as milestones? What are your realistic expectations for each of those milestones? How will you adapt this process if you don’t reach your mark?
SECTION 7: FINANCIAL PLAN
Personal Trainer Wisdom: A financial plan can be interpreted in several ways. In terms of monetary obligation, the range of money you spend depends on your interests and the type of help you desire. What will you budget for a new gym, clothes, food, or personal trainer/fitness class? What areas are you willing to splurge on?
In terms of time, how many minutes will you dedicate to research, diet, meditation, and exercise? What are you willing to sacrifice within a strict schedule to make room for these endeavors? No matter what you prioritize during this section, you’ll need to determine the actual cost of your mission.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
Welcome to “The Elements of Being” podcast, where 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 today's 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, Super Immunity, The End of Diabetes, The Eat to Live Cookbook, The End of Dieting, and The End of Heart Disease.
7 Essential Kitchen Tools to Cut Your Cooking Time in Half
ABSTRACT
Discover the top kitchen tools for quick cooking that can reduce your prep time by up to 50%. From the Instant Pot's fast cooking capabilities to the adjustable mandoline slicer's versatility, learn how these time-saving gadgets like the apple slicer, salad spinner, and immersion hand blender can revolutionize your meal prep. Cook smart and enjoy delicious meals without the hassle!
KEYWORDS
Kitchen tools for quick cooking
Time-saving kitchen gadgets
Instant Pot benefits
Adjustable mandoline slicer
Apple slicer efficiency
Salad spinner uses
Immersion hand blender advantages
Herb stripping comb
Vegetable chopper for meal prep
Cooking prep time reduction
Weight loss tools
Instant Pot
Introduction
Do you avoid cooking because of the prep time? Avoid no more. Here are the kitchen tools I use to speed up the cooking process. In many cases, the total time will decrease by 50 percent. Cook away, Chef!
Personal Trainer Wisdom: The Instant Pot is a crock pot with pressure cooker attributes. Like a Crock Pot, you can throw various ingredients into the pot and cook with less work. The big difference: The Instant Pot only takes a fraction of the cooking time. Your 8-hour Crock Pot will turn into a 20-minute pressure-cooked phenomenon. Either method will save you time from constantly stirring the stoveside. You may also use the Instant Pot to sautee onions and garlic before cooking your stew, soup, or chili (which also saves cleanup time - fewer dishes).
ADJUSTABLE MANDOLINE SLICER
2. ADJUSTABLE MANDOLINE SLICER
Personal Trainer Wisdom: Cutting with a knife is so prehistoric! This Adjustable Mandoline slicer has 18 different cuts for shredding, slicing, and creating wavy and waffle cuts without using separate attachments. Perfecting your slice and adding more shape to your life will save time!
The Best Apple Slicer
3. APPLE SLICER
Personal Trainer Wisdom: With this apple slicer, you can core and section fruits in one swift motion (12 wedges simultaneously). Less mess and time. “But it only saves you 30-60 seconds, Michael,” you say. Tell that to my screaming 3-year-old son, Preston...
Collapsible Salad Spinner
4. SALAD SPINNER
Personal Trainer Wisdom: This salad spinner lets you rinse and dry your veggies quickly and efficiently. It has a locking lid, and you can drain the water while the top is still on. I also use it to evenly coat a dressing or citrus onto my veggies. Essentially, you’re spinning away the excess while coating each piece of nutritarian goodness. Perfection!
Immersion Hand Blender
5. IMMERSION HAND BLENDER
Personal Trainer Wisdom: I typically avoided recipes that required pureeing because of the cleanup involved in a food processor. With the immersion Hand Blender, you can quickly and easily puree a soup in the same pot you cooked in. It’s lightweight and quick to wash compared to the many parts of a food processor or blender.
Kale Stripping Comb
6. HERB AND KALE STRIPPING COMB
Personal Trainer Wisdom: This Herb and Kale Stripping Comb makes pulling the stems off herbs and kale quick and easy. A flat side also helps gather the herbs from the cutting board.
Vegetable and Onion Chopper
7. VEGETABLE AND ONION CHOPPER
Personal Trainer Wisdom: Many of my training clients will avoid cooking because of the preparation (especially the chopping). Although you need to slice an apple, onion, or green pepper in half or thirds, this vegetable and onion chopper will make the remainder of your chop a breeze. Bonus: no more tears (thanks, onions). Place the thick slices under the stainless steel blades and press down. Easy to dump into your dish and easy to clean.
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!
WELLNESS PODCAST
Quandary Peak Trail: A Complete Guide to Hiking This Iconic Colorado 14er
ABSTRACT
Discover the ultimate guide to hiking Quandary Peak Trail in Colorado. This 7.57-mile hike, known as the easiest 14er, offers breathtaking views and a challenging yet accessible climb. Learn about the best time to hike, weather conditions, parking costs, essential equipment, and personal tips to ensure a memorable adventure on Quandary Peak. Perfect for hiking enthusiasts and personal training clients looking for a rewarding outdoor experience.
Keywords
Quandary Peak Trail
Colorado hikes
14er hikes in Colorado
Quandary Peak parking
Quandary Peak difficulty
Quandary Peak weather
Quandary Peak equipment
Best 14er in Colorado
Quandary Peak hiking experience
Hiking in Breckenridge
14ers
Colorado Trails Colorado
Colorado Hikes: Quandary Peak Trail
Time of Year: Late June.
Weather: 47 degrees and cloudy until 10 am (sunny until the end).
Cover: 100% exposed.
Time: 7:29 am - 11:47 am.
Distance: 7.57 miles.
Cost: The cost is $55 for a parking permit and $7 for a roundtrip shuttle to and from the Breckenridge gondola. Visit www.hikequandary.com for more information.
Bathroom at Trailhead: Yes.
Difficulty: Hard level 1 for altitude (14262 feet), elevation gain (3442 feet), and length (7.57 miles); Class 1 (technical).
Route: Quandary Peak Trail out and back.
Traffic: Moderate to high.
Parking: Half of the lot was full at 7:20 am.
Equipment: Hiking boots, microspikes, hiking poles.
Terrain: A dirt path with scattered rocks that builds into a manicured rocky path up to the rock scramble and the final 30 yards of climb in snow.
Experience: Quandary Peak is often regarded as the easiest 14er. On my list, it was the eleventh I checked off in ten months and probably my favorite. While the trail is well-curated and approachable, a climb of 3442 feet over 7.57 miles isn’t for the faint of heart. It was a joy to minimize the route-finding on my phone when following the clear path to the sky. Thank you, rangers and the fine folks who manage the trail! The hike is a gradual grade of elevation climb until you reach the last mile. From there, expect a switchback of approachable boulder steps until you reach the remaining snow of the season. With microspikes, it’s an easy step up until you finish a relatively flat walk to the peak's highest point. The contrast of blue skies, green cover, and rocky terrain provide the magical landscape often missing on other 14ers.
Personal Trainer Notes: For eager personal training clients who want to see the world from another perspective, Quandary Peak serves the right amount of work without tipping over the boundary line. While I recommend that everyone approach this 14er, like any other, with a substantial baseline of cardio and muscular endurance, it really is accessible for the general fitness population.
Quandary Peak
Quandary Peak Colorado
Breckenridge Hikes
Mountain Goats Colorado
Alpine Lakes Colorado
Colorado Hiking
Quandary Peak 14er
Colorado 14ers
Mountain Landscapes
Colorado Hikes
14ers Colorado
Top of Quandary Peak
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.
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
Conquer Castle Peak Trail: A Challenging Colorado 14er Adventure
ABSTRACT
Experience the thrill of hiking Castle Peak Trail in Colorado this July! This challenging 10.51-mile trek features a technical Class 2 rock scramble, stunning views in the Snowmass Wilderness, and a 4078-foot elevation gain. It is perfect for seasoned hikers seeking a summer adventure on a 14er!
Keywords
Colorado hikes
Castle Peak Trail
Hiking in Colorado
Summer hiking in Colorado
Difficult Colorado hikes
Castle Peak 14er
Snowmass Wilderness hiking
Colorado trail guide
High altitude hikes
Technical rock scramble hikes
14ers
Castle Peak Colorado
Colorado Hikes: Castle Peak Trail
Time of Year: Beginning of July.
Weather: 54 degrees and sunny, 41 degrees on the peak.
Cover: 95% exposed.
Time: 10:00 am - 3:42 pm.
Distance: 10.51 miles total.
Cost: None.
Bathroom at Trailhead: None.
Difficulty: Hard level 2 for altitude (14274 feet), elevation gain (4078 feet), and length (10.51 miles); Difficult Class 2 (technical).
Route: Pearl Pass Road to Montezuma Pass Road to Forest Road 129.1 Montezuma to Castle Peak Trail and back.
Traffic: None to light.
Parking: There is plenty of parking depending on how far you want to drive your car down Pearl Pass Road.
Equipment: Hiking boots, microspikes, hiking poles.
Terrain: A rocky path with a few creek crossings until you reach the snow-covered basin. A difficult class 2 rock scramble at the top.
Experience: Such a beautiful trek in the Snowmass Wilderness! However, the ground clearance of your vehicle will ultimately determine the amount of work on this trail. I reached the first creek crossing uncomfortably and finally parked my Mazda CX90 at 10184 feet. Arguably, I should've parked a mile earlier. Without the clearance of a Jeep Wrangler, you'll damage your vehicle. Overall, Castle Peak offers the dirt road approach (with rocks) of Mount Sherman to a winter basin reminiscent of a steep winter climb up to Sky Pond in Rocky Mountain National Park. Once you climb up the snowy grade in microspikes, you quickly ascend a dry path of scree in a Bross-like fashion. The final leg was more technical and steep but manageable. Searching for the trail through the scramble led me on a route-finding mission. This 14er really captures the features of many others, and the hike down is just as rewarding, with views in every direction.
A few things to keep in mind. Depending on where you park, this hike will range from 6 to 13 miles. Every mile will tack on more elevation gain, too. Be prepared to step aside for aspiring jeeps and trucks looking to challenge the ride up to 12400. On the way down, I hopped in a Jeep for 30 yards before settling on a rock hop down instead. The ride felt dangerous, and I assume the Jeep Wrangler crashed into the ravine and started the same way. It was a bit alarming to see a Jeep door on the side of a significant drop-down. Also, I glissaded down 700 feet from the basin....felt like a luge! It's a fun, challenging hike that will push your boundaries on the back third!
Personal Trainer Notes: After checking off Mount Blue Sky and Quandary Peak over the last four weeks, I was finally ready to decrease the time on my splits. Castle Peak offered the distance, gain, and technical climb to do just that. While I will regard this 14er as the toughest of my twelve so far, I managed it better than expected to reach a personal record. While I recommend this trek to my personal training clients, a great baseline of endurance, strength, and lack of fear may be needed to complete this adventure.
Castle Peak Trail
Castle Peak Trail Colorado
Castle Peak Trail Crested Butte
Colorado Trails
Trails near Aspen
Castle Peak
Trails Near Crested Butte
Off-Road Castle Peak
14ers Colorado
Castle Peak Waterfalls
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.
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
Top 7 Proven Ways to Beat Your Junk Food Cravings and Lose Weight
ABSTRACT
Are you struggling with junk food cravings on your weight loss journey? Discover the top 7 proven ways to curb your cravings and stay on track. From protein-rich breakfasts to pantry purges, these tips will help you achieve your weight loss goals and maintain a healthy lifestyle.
KEYWORDS
Weight loss
Beat junk food cravings
Curb junk food cravings
Stop junk food cravings
Reduce cravings
Healthy eating tips
Protein-rich breakfast
Avoid junk food
Pantry purge tips
Pre-portion snacks
Artificial sweeteners effects
Junk Food Cravings / Photo: Valeria Boltneva
Introduction
Are you on a weight loss regimen but can't stop craving junk food? I stripped the top 7 ways to halt the temptation from the nutrition article "42 Ways to Beat Your Junk Food Cravings". Take a look!
List of Ways to Beat Your Junk Food Cravings
1. EAT A PROTEIN-RICH BREAKFAST
Start your day on the right foot and keep those junk food cravings at bay by loading your breakfast with protein. Not only will doing so keep you full for longer than a carb-heavy meal, it can also help slim you down. Research published in the International Journal of Obesity reveals that individuals who ate eggs for breakfast lost 65 percent more weight and reduced their waist measurement by 34 percent more than those who ate bagels instead.
Personal Trainer Wisdom: My Atkins fans are probably jumping in excitement! #ProteinForever #AnimalsAreMyBestFriendWhenICanEatOne Slow down for a moment and dissect what this suggestion means. Up to this point, most people favor the quick and easy carb breakfast of cereal and fruit (a carb overload intending to spike your blood sugar levels and disrupt your ability to lose weight). We can reasonably state that this meal is lacking serious nutrition. Where is the healthy protein? Where is the healthy fat? While I encourage you to add protein to your breakfast, it should still be a plant-based focus with a close eye on a ratio of protein, fiber, fat, and vitamins/phytonutrients.
2. TAKE A BITE AND TOSS IT
They say the first taste is the sweetest, and that’s certainly true when it comes to junk food. Sometimes, all you really want is the comfort or flavor of a certain food, but not the whole thing. If your craving is too hard to pass up, make a habit of allowing yourself a single bite and tossing the rest (or giving it to a friend). Some people even go as far as dumping salt or cleaning fluid on their trigger food to break the temptation to go back for more.
Personal Trainer Wisdom: Do you need to dump cleaning fluid on that irresistible cake? Probably not. Simply putting it away or disposing of it should be good enough. Know yourself, though. If you think you might sneak back into the fridge, throw it away or give it to your neighbor.
3. DO A PANTRY PURGE
Your home may be your castle but it may also be a contributor to your poor eating habits. Cleaning out your kitchen and getting rid of any snacks you’re likely to binge on can make it a whole lot easier to make good choices when hunger strikes.
Personal Trainer Wisdom: "If it's there, I'll probably eat it" most likely applies to most of us. Do yourself a favor and remove the temptation while creating new healthy habits (yes, your health is worth wasting $15 on unhealthy food).
4. CHANGE YOUR ROUTE HOME
Passing by a million fast food joints on the way to school or home from work can make it all too easy to give into temptation. Whenever possible, try taking routes that avoid fast food chains or places you’d usually stop — out of sight, out of mind.
Personal Trainer Wisdom: An incredible amount of money is spent learning about consumer psychology. No one blames you if you can't resist the colorful sign and mouth-watering window pictures. The restaurants are appealing to your unconscious. Limit this persuasion by taking the other scenic ride home.
5. PRE-PORTION YOUR SNACKS
Instead of buying a whole bag of something and telling yourself you’ll just have a little, portion out your snacks the second you get them home. Doing so can help you start to enjoy those foods you crave in moderation instead of binging.
Personal Trainer Wisdom: Planning and prepping your meals will always increase your chances of weight loss success.
6. CONSIDER WHAT YOU'RE CRAVING
Sometimes, our cravings are telling us something, and it’s not always such a bad idea to listen. If you’re craving orange juice, you may need to up your intake of vitamin C. Craving pizza? It could be a calcium deficiency you’re trying to fix. Once you’ve figured out what’s at the root of your craving, you can help crush it by adapting your diet. If you still feel a serious urge to snack on junk foods you don't even want on an intellectual level, it might be time to have your doctor test you for a vitamin deficiency.
Personal Trainer Wisdom: What you crave isn't likely to be specifically linked to a deficiency in related nutrition. If your diet is nutrient-deficient, your body may tell you to seek more fuel until you find it.
7. SKIP THE ARTIFICIAL SWEETENERS
You may think you’re saving yourself calories by eating a sugar-free version of your favorite sweet, but those artificial sweeteners you’re chowing down on could be compounding the problem. Artificial sweeteners activate the same part of your brain as regular sugar, and can actually make cravings for the real stuff worse.
Personal Trainer Wisdom: An artificial sweetener is a foreign substance that leads to inflammation and will trigger a similar insulin response as sugar. Despite our best efforts, we can't trick our brains on this one.
Personal Trainer in Denver
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
Osteoporosis Strength Workout for Legs and Shoulders
ABSTRACT
Test this 4-week strength program for women over 50 with osteoporosis, osteoarthritis, and osteopenia. Using the NASM OPT Model Phase 3, this program focuses on muscular development to increase bone density and overall strength in your legs and shoulders. Adapt the workouts based on your fitness level and enjoy tailored exercises for safe and effective results.
KEYWORDS
Osteoporosis strength circuit
Legs and shoulders workout
NASM OPT Model Phase 3
Increase muscle mass osteoporosis
Resistance training for osteoporosis
Dumbbell exercises for bone health
Functional training for osteoporosis
Warm-up exercises for osteoporosis
Corrective exercise program
Safe osteoporosis exercises
Osteoporosis exercise program
Muscular development for osteoporosis
Strength training for women over 50
Osteoporosis workout plan
Exercise program for osteoarthritis
Osteopenia strength training
Safe workouts for osteoporosis
Bone density exercises
Functional fitness for seniors
Osteoporosis Strength Workout for Legs and Shoulders / PHOTO:
Marcus Aurelius
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 or Brick House Bone Program or a Functional/Stability Program (Your Choice)
Osteoporosis PROGRAM 1: STRENGTH CIRCUIT FOR Legs and ShoulderS WORKOUT
NASM OPT Model PHASE 3 MUSCULAR DEVELOPMENT
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.” 10 reps per exercise.
Program and Injury Notes
By performing Program 1 of Phase 3, it’s assumed that you’ve established your baseline of corrective exercise, foundational training, and stability in prior Phase 1 and 2 programs. 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 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.
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.
1st: Shoulder External Rotation in Neutral Position
2nd: Shoulder External Rotation at 90 Degrees
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors; hinge your hips back)
5th: Glute Bridges
6th: Kneeling Thoracic Extension
Circuit 1: Repeat this circuit 3x before moving on to Circuit 2. 10 reps per exercise.
1st: Assisted Reverse Lunge (reduce range by 25% if you feel your knees)
2nd: Single-arm bow and arrow with a cable or band
3rd: Plank (plank on a bench or bed if you feel your lower back, keep your hips up)
60-second break
Circuit 2: Repeat this circuit 3x before moving on to Circuit 3. 10 reps per exercise.
1st: Walking lunge with dumbbells (reduce range by 25% if you feel your knees)
2nd: Dumbbell shoulder press (please watch the video on shoulder mechanics)
60-second break
Circuit 3: Repeat this circuit 3x before moving on to Circuit 4. 10 reps per exercise.
1st: Squat while holding a dumbbell between the legs (adapt this video by removing the risers and only squat with your feet on the ground….don’t risk a fall)
2nd: Band face pulls (timestamp 3:44)
60-second break
Circuit 4: Repeat this circuit 3x. 10 reps per exercise.
1st: Step-ups with dumbbells (any variation): Maintain your right foot on the step for 10-12 reps and then switch.
2nd: Woodchopper
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).
Sky Pond via Glacier Gorge Trail (Winter): A Mid-May Hiking Adventure in Colorado
ABSTRACT
Discover the challenging yet rewarding Sky Pond hike via Glacier Gorge Trail in Rocky Mountain National Park. Experience a mid-May adventure with snow-packed trails, stunning alpine views, and essential snowshoeing. Plan your trip with our detailed guide on weather, trail conditions, and necessary gear for a memorable Colorado hiking experience.
Keywords
Colorado hikes
Sky Pond hike
Glacier Gorge Trail
Rocky Mountain National Park hikes
Sky Pond trail difficulty
Best hikes in Colorado
Hiking in Colorado in May
Snowshoeing Colorado trails
Glacier Gorge Trail conditions
Sky Pond trail elevation gain
Colorado trail equipment
Sky Pond trail experience
Glacier Gorge Hike
Colorado Hikes: Sky Pond Via Glacier Gorge Trail
Time of Year: Mid-May.
Weather: 41 degrees and partly sunny.
Cover: 70% tree canopy with large exposed.
Time: 8:21 am - 1:28 pm.
Distance: 9.91 miles total.
Cost: Reservation with RMNP and an annual or daily National Park Pass.
Bathroom at Trailhead: Yes.
Difficulty: Hard level 1 for altitude (10940 feet), elevation gain (2061 feet), and length (9.91 miles). It's class 1-2 technical with a couple of scrambles in the snow. Snowshoes were necessary throughout the trail.
Route: Glacier Gorge Trail to Sky Pond Trail out and back.
Traffic: Moderate.
Parking: 95% full by 8:21 am.
Equipment: Hiking boots, hiking poles, snowshoes (a must), microspikes.
Terrain: A dry dirt path with rocks leads to a snow-packed trail. To avoid wayfinding, many hikers trekked across the icy lakes. Considering May is late in the season, I assume walking on the ice in a week would be unsafe.
Experience: Sky Pond was on my list since the move to Colorado, and it was just as beautiful as I imagined. The winter landscape brought an incredible serenity and a landscape of contrast. While I was eager to test my snowshoes at steeper grades, they were only necessary for some sections at this time of year (although most hikers potholed their way up with spikes). It was mid-May, so the ice was beginning to melt on Loch Lake. Many hikers trekked the shoreline on the ice, and I snowshoed the path on my All-Trails map after seeing several victims drop through the ice and reach their knees.
The final section of the trail was a snowy climb up to Lake of Glass. I identified an avalanche run to the right of the trail, but it appeared safe this late in the spring (a problem in the winter and early spring). The snowshoes handled the steep grade well while my counterparts sludged their way up. Excited to reach the pond, I quickly dropped down for ten minutes. To my surprise, though, Sky Pond was really another climb up. I unsuccessfully tried to follow the true path over deep snow and boulders to avoid walking on an icy Lake of Glass. Once I witnessed a successful ice walk, I followed suit and finally reached the frozen Sky Pond. With clouds rolling in, I traversed back down the snow ramp towards Lock Lake. I, like many others, felt no shame sliding down on my butt with snowshoes on. If you do the same, definitely stay to the left. I believe the frozen waterfall is to the right. The views were remarkable to and from Sky Pond, and I will certainly return in the summer to indulge in a different landscape!
Personal Trainer Notes: Whenever snowshoes and elevation gain intersect on a hike, you’ll always face a greater challenge. Ironically, I passed most hikers on my snowshoes. For an interesting physical challenge, I recommend that my personal training clients take the chance on a winter adventure. I recommend building their technique and stamina on trails with less elevation gain first, though. Otherwise, tackle this hike during the warm summer months. With it comes a cost-more crowds in Rocky Mountain National Park. Either way, it's worth the effort!
Rocky Mountain National Park
Sky Pond Trail
Glacier Gorge Trail
Sky Pond Trail Rocky Mountain National Park
Lake of Glass
Rocky Mountain National Park Backcountry Skiing
Sky Pond Trail Hike
RMNP 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.
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
Effective HIIT Legs Workout: High-Intensity Interval Training for Stronger Legs
ABSTRACT
Transform your leg day with this HIIT legs workout program designed to strengthen and tone. Complete a series of high-intensity interval training exercises, including bodyweight squats, kettlebell swings, and goblet squats. Warm up properly and follow the structured circuits for maximum results. Get the full workout routine and tips to enhance your leg training.
KEYWORDS
HIIT legs workout
High-intensity interval training legs
Leg workout routine
HIIT leg exercises
HIIT leg circuit
Effective leg workout
Leg warm-up exercises
Leg strengthening exercises
Leg toning workout
Interval training for legs
Kettlebell Exercises / Photo: Anastasia Shuraeva
Program Notes
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 answer the questions in the “Assessment Section” after your workout.
HIIT Legs Program (High-Intensity Interval Training)
Warmup: Please complete this warmup before moving on to Circuit 1.
1st: Shoulder External Rotation in Neutral Position
2nd: Shoulder External Rotation at 90 Degrees
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors; hinge your hips back)
5th: Glute Bridges
6th: Kneeling Thoracic Extension
Circuit 1: Repeat this circuit 3x before moving on to Circuit 2. 30 Seconds per exercise.
1st: Bodyweight squats
2nd: Plyo jumping lunges (alternating split squat jump, hold dumbbells at your side to increase difficulty)
3rd: Mountain climbers off of a bench (20 seconds)
4th: Standard plank
45-second break
Circuit 2: Repeat this circuit 3x before moving on to Circuit 3. 30 Seconds per exercise.
1st: Kettlebell swings (don’t swing the kettlebell above the chest; squeeze the glutes on the swing up)
2nd: Dumbbell Russian deadlifts (RDLs, hinge back while rotating the dumbbells in front of your bent knees, rotate the dumbbells back as you stand and squeeze your glutes)
3rd: High knees (20 seconds, don’t life knees above the hips)
45-second break
Circuit 3: Repeat this circuit 3x. 30 Seconds per exercise.
1st: Goblet squats (hold a kettlebell upside down at your chest while you squat; lower weight if you feel your lower back)
2nd: Alternating step-downs with dumbbells at your side (step down off of a bench, chair, or step
3rd: Plank with feet on a step
45-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).
Osteoporosis Strength Workout for Back and Biceps
ABSTRACT
Boost your bone health with our Osteoporosis Strength Workout for Back and Biceps, part of the NASM OPT Model Phase 3 Muscular Development. This workout increases muscle mass, protects bones, and maintains posture. It includes a warm-up and resistance training with dumbbells, cables, and bands. Complete 10 reps per exercise for optimal results! This program is appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia.
KEYWORDS
Osteoporosis strength circuit
Back and biceps workout
NASM OPT Model Phase 3
Muscular development exercises
Increase muscle mass osteoporosis
Bone density exercises
Resistance training for osteoporosis
Dumbbell exercises for bone health
Cable machine workout
Functional training for osteoporosis
Warm-up exercises for osteoporosis
Corrective exercise program
Osteoporosis workout plan
High-intensity strength training
Safe osteoporosis exercises
Osteoporosis Strength Workout Back and Biceps / PHOTO:
RDNE Stock Project
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 or Brick House Bone Program or a Functional/Stability Program (Your Choice)
Osteoporosis PROGRAM 1: STRENGTH CIRCUIT FOR Back and BicepS WORKOUT
NASM OPT Model PHASE 3 MUSCULAR DEVELOPMENT
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.” 10 reps per exercise.
Program and Injury Notes
By performing Program 1 of Phase 3, it’s assumed that you’ve established your baseline of corrective exercise, foundational training, and stability in prior Phase 1 and 2 programs. 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 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.
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.
1st: Shoulder External Rotation in Neutral Position
2nd: Shoulder External Rotation at 90 Degrees
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors; hinge your hips back)
5th: Glute Bridges
6th: Kneeling Thoracic Extension
Circuit 1: Repeat this circuit 3x before moving on to Circuit 2. 10 reps per exercise.
1st: Seated or kneeling band or cable machine lat pulldowns (attach the band at the top of the door or use a cable machine and set the arms above the head)
2nd: Plank with alternating arm extension in front
60-second break
Circuit 2: Repeat this circuit 3x before moving on to Circuit 3. 10 reps per exercise.
1st: 1-arm bent-over dumbbell rows while gripping a counter or kneeling on a bench
2nd: Plank
60-second break
Circuit 3: Repeat this circuit 3x before moving on to Circuit 4. 10 reps per exercise.
1st: Standing dumbbell hammer bicep curl (alternating)
2nd: Cable or band low row (set the cable or attach the band at knee height of the door and pull the cables/bands into the body)
60-second break
Circuit 4: Repeat this circuit 3x. 10 reps per exercise.
1st: Standing dumbbell palms up curl (same time)
2nd: Woodchopper
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).
Osteoporosis Strength Workout for Chest and Triceps
ABSTRACT
Discover an effective 4-week strength training program designed for women over 50 with osteoporosis, osteoarthritis, or osteopenia. Utilizing the NASM OPT Model Phase 3, this program helps build muscle mass, protect bones, and improve posture. It is adaptable to various fitness levels and includes strength workouts and functional exercises, ensuring safe and progressive muscular development.
KEYWORDS
Osteoporosis exercise program
NASM OPT Model Phase 3
Muscular development for women over 50
Strength training for osteoporosis
Osteoarthritis and osteopenia workouts
Safe exercises for osteoporosis
Strength program for older women
Resistance training for bone density
Osteoporosis-friendly strength training
Functional fitness for osteoporosis
osteoporosis strength workout chest press / PHOTO:
RDNE Stock project
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 or Brick House Bone Program or a Functional/Stability Program (Your Choice)
Osteoporosis PROGRAM 1: STRENGTH CIRCUIT FOR Chest AND TRICEPS WORKOUT
NASM OPT Model PHASE 3 MUSCULAR DEVELOPMENT
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.” 10 reps per exercise.
Program and Injury Notes
By performing Program 1 of Phase 3, it’s assumed that you’ve established your baseline of corrective exercise, foundational training, and stability in a prior Phase 1 and 2 programs. 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 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.
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.
1st: Shoulder External Rotation in Neutral Position
2nd: Shoulder External Rotation at 90 Degrees
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors, hinge your hips back)
5th: Glute Bridges
6th: Kneeling Thoracic Extension
Circuit 1: Repeat this circuit 3x before moving on to Circuit 2. 10 reps per exercise.
1st: Dumbbell chest press on the floor/bench or band chest press (attach the band at chest height of the door and press in front of the chest)
2nd: Pushup against the bench or wall
60-second break
Circuit 2: Repeat this circuit 3x before moving on to Circuit 3. 10 reps per exercise.
1st: Dumbbell chest press on an incline bench or band chest press (attach the band at hip height of the door and press upward)
2nd: Plank
60-second break
Circuit 3: Repeat this circuit 3x. 10 reps per exercise.
1st: Dumbbell tricep skull-crushers on the floor or bench (keep the dumbbells close to your hips as you lie back)
2nd: Dumbbell chest flyes on an incline bench/floor or band chest flyes (attach the band at chest height of the door and press in front of the chest)
3rd: Dumbbell kickbacks (use a bench or bed to reduce discomfort in the knees)
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).
4 Life-Changing Quotes from 'Tribe of Mentors' and Their Impact
ABSTRACT
Discover profound insights from Tim Ferriss's book 'Tribe of Mentors' as we delve into four impactful quotes that offer invaluable personal trainer wisdom. Explore the transformative power of living, giving, and forgiving, the importance of diverse perspectives, the value of assessing policies over outcomes, and the need to avoid negativity by taking responsibility for our actions.
KEYWORDS
Tribe of Mentors
Tim Ferriss quotes
Tim Ferriss
Personal growth
Julia Galef wisdom
Empathy and compassion
Avoiding negativity
Mindful living
Personal development insights
Impactful quotes
Tim Ferriss Quotes / Photo: Pixabay
Introduction
While reading Tim Ferriss’ book Tribe of Mentors, I often find many valuable insights to integrate into my life. None have been more valuable than these four quotes.
”LIVE. GIVE. FORGIVE.” – RABBI LORD JONATHAN SACKS
Personal Trainer Wisdom: Live, give, and forgive are three simple words that have steered me away from too much ego, anger, and pain. Extending beyond my “ego” has enhanced my life with thought-provoking experiences, but the intent of “giving” has led to a new purpose and foundation of empathy. Although it’s always a work in progress, forgiveness is equally important and has been an extension of this new empathy (as well as acceptance).
”ONE DISTRACTION I’VE LEARNED TO AVOID IS CONSUMING MEDIA THAT’S JUST TELLING ME THINGS I ALREADY KNOW AND AGREE WITH.” – JULIA GALEF
Personal Trainer Wisdom: A thorough dissection of the information I often seek from the media reveals my tendency towards pundits supporting my perspective. How can I become more enlightened if I don’t identify my tendency to focus on the familiar and examine multiple paths of thought? With a heightened awareness, I know I can identify these trends before I foster my typical narrow perspective. I realize I don’t need to agree with all positions; I should respectfully consider all factual evidence to create a fair judgment (not an unsubstantiated opinion or the typical pundit rhetoric).
”WHEN SOMETHING GOES BADLY, I DON’T AUTOMATICALLY ASSUME I DID SOMETHING WRONG. INSTEAD I ASK MYSELF, “WHAT POLICY WAS I FOLLOWING THAT PRODUCED THIS BAD OUTCOME, AND DO I STILL EXPECT THAT POLICY TO GIVE THE BEST RESULTS OVERALL, OCCASIONAL BAD OUTCOMES NOTWITHSTANDING?” IF YES, THEN CARRY ON!” – JULIA GALEF
Personal Trainer Wisdom: Life is a series of processes that often intertwine with many controlled and uncontrolled factors and exciting coincidences. The results may become surprising outcomes. Despite any result, the process warrants an examination for replication or avoidance. It may help me avoid many false positives.
”THE MOMENT I START ONE OF THESE THREE BEHAVIORS—BLAMING, COMPLAINING, OR GOSSIPING – I BECOME NEGATIVE. IT’S A SIGN OF AVOIDING WHAT I AM RESPONSIBLE FOR: MY LIFE.” – ANIELA GREGOREK
Personal Trainer Wisdom: When I blame, complain, and gossip, I realize I’m negatively spewing rhetoric beyond the essential awareness of a challenge or problem. I may still express disgust or distaste for an identified state of being or result. Anything beyond the initial reaction, though, I require myself to change or avoid it. Blaming, complaining, and gossiping are fruitless forms of disrespectful banter that contribute to a hostile atmosphere (even if it’s directed at something negative itself). Instead, I try to start from a place of compassion and empathy.
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
Expert Fitness Advice from Denver Personal Trainer Michael Moody: Nutrition, Form, Motivation, and Staying in Shape
ABSTRACT
Unlock expert insights from Denver personal trainer Michael Moody as he tackles common health and fitness misconceptions, essential form and technique advice, motivational strategies, and the best advice for staying in shape. Learn how proper nutrition and a strong mental approach are key to achieving your fitness goals.
KEYWORDS
Denver personal trainer
Personal training
Fitness
Nutrition
Motivation
Getting in shape
Healthy lifestyle
Health and fitness questions
Fitness misconceptions
Personal training advice
Exercise form and technique
Staying in shape advice
Personal Trainer Advice / Photo: Pixabay
Introduction
Trying to unravel the complicated approach to achieving your best health? Denver personal trainer Michael Moody answers your 4 biggest health and fitness questions.
WHAT ARE SOME OF THE MOST COMMON MISCONCEPTIONS ABOUT GETTING IN SHAPE?
Personal Trainer Wisdom: The most common misconception about getting in shape is the primary importance of fitness. While fitness is pivotal in your strength, flexibility, muscular endurance, and cardio endurance, it still relies heavily on your nutrition. With the proper nutrition for your body type, you will have the energy and building blocks to sculpt the healthy body you want. Any nutritional deficit or inflammation will affect your ability to get in shape, live to 100, or reduce injury.
WHAT SINGLE PIECE OF PERSONAL TRAINING ADVICE DO YOU HAVE REGARDING FORM AND TECHNIQUE?
Personal Trainer Wisdom: With the endless circus act of exercises found online and in magazines, it would take years to point out every little piece of the form you should keep in mind while exercising. While you should study your body's response to different positions and movements, there are basic rules you should keep in mind for whatever you approach:
-Keep your feet hip-width and straight to maximize stability and glute/abdominal activation.
-Keep your shoulders above your hips to maintain a neutral position and reduce pelvic tilting.
-Maintain a neutral spine by periodically checking your lumbar curve (lower back) and cervical spine (neck).
There are certainly exceptions to these rules. Nevertheless, they will generally guide you through a safe workout routine.WHAT IS THE BEST WAY TO GET A PERSONAL TRAINING CLIENT MOTIVATED WHEN THEY FEEL LIKE GIVING UP?
Personal Trainer Wisdom: Considering that each person is different, there isn't a single strategy to motivate a personal training client when they want to give up. While some personal training clients persevere when given a strict structure to follow, others are intimidated and will be less likely to push themselves. Add societal pressures, personality traits, family and work demands, and natural limitations; surprisingly, anyone can sift through these factors and go through them. The best advice is to help your personal training client become a human scientist - to study their physical selves and habits, decision-making process, and problem-solving approach. By utilizing this strategy, you are reducing the ambiguity of the process most simply and identifying the personal training client's strengths and weaknesses for the most efficient approach. The personal training client will feel more control over their situation and can target the undermining reasons for giving up with more confidence.
WHAT IS THE BEST ADVICE YOU’VE LEARNED ABOUT STAYING IN SHAPE?
Personal Trainer Wisdom: After nearly 20 years of personal training and research, I have learned that your mental approach is the steering factor of staying in shape. You will reach your goal, but whether or not you maintain this success is questionable. Who can blame you? Too many distractions and pulls in life, including holidays, work, and family, easily pull you from your new healthy routine. The best advice is to define boundaries based on your needs and wants. Use this set of rules as you approach the unknowns of life. Assuming you'll make perfect daily choices is not reasonable. With reasonable boundaries based on your body and habits (not anyone else's), you'll keep yourself in check and stay in shape.
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 TIPS
Colorado Hikes: Limber Pine Trail to Kruger Rock via Saddle Trailhead
ABSTRACT
Explore the scenic Limber Pine Trail to Kruger Rock in Colorado, starting from the Saddle Trailhead. This moderate 8.55-mile hike, perfect for early May, offers stunning views of Estes Park. Ideal for hikers and bikers, with light to moderate traffic and accessible parking, this trail provides a great alternative to higher altitude hikes still covered in snow.
Keywords
Limber Pine Trail
Kruger Rock hike
Saddle Trailhead
Colorado hikes in May
Estes Park views
Moderate hiking trails in Colorado
Early May hiking Colorado
Hiking trails near Rocky Mountain National Park
Scenic Colorado trails
Dry dirt trails in Colorado
Limber Pine Trail to Kruger Rock via Saddle Trailhead
Hiking Trails in Colorado
Colorado Hikes: Limber Pine Trail to Kruger Rock Via Saddle Trailhead
Time of Year: Beginning of May.
Weather: 37 degrees, mostly cloudy at 9:00 am and 53 degrees, and sunny by 12:30 pm.
Time: 9:14 am - 12:50 pm.
Distance: 8.55 miles total.
Cost: Yes ($10).
Difficulty: Moderate level 3 for altitude (9384 feet), elevation gain (1352 feet), and length (8.55 miles).
Route: Limber Pine Trail to Kruger Rock Trail and back.
Traffic: Light to Moderate, mix of bikers and hikers.
Parking: 70% full by 9:00 am.
Equipment: Hiking boots.
Terrain: Dry dirt trail with a rock scramble at the top (not technical).
Experience: A scenic hike just outside of Rocky Mountain National Park with rewarding views of Estes Park and beyond. While most hikes above 10,000 altitude were still covered with snow and with risk of avalanche, Kruger Rock offered a drier and safer alternative for similar vistas in early May.
Personal Trainer Notes: For those personal training clients looking to build their legs and stamina before the higher peaks in July, this is a great training hike for its length and elevation gain. You also avoid the crowds of Rocky Mountain National Park while capturing some of the same perspectives.
Hiking in Colorado
Mount Machebeuf
Hiking in Rocky Mountain National Park
Hiking Trails in Estes Park
Hikes in Colorado with a view of Estes Park
Kruger Rock Trail
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.
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
My 10 Favorite Life-Guiding Quotes from the Stoic, Marcus Aurelius
ABSTRACT
Discover timeless wisdom for living a good life through the teachings of Marcus Aurelius. Dive into ten profound quotes from his Meditations, a foundational work in self-improvement and philosophy. Reflect on these quotes without external commentary, allowing your own interpretations to guide you toward a life of quality thoughts and virtuous actions.
KEYWORDS
Marcus Aurelius quotes
Meditations by Marcus Aurelius
Living a good life philosophy
Self-improvement through philosophy
Ancient wisdom for modern life
Quality of thoughts
Stoic philosophy quotes
Interpreting Marcus Aurelius
Marcus Aurelius’ Meditations / Photo: Penguin Random House
Introduction
Where do you look for the answer to the question, “How do I live a good life?” Naturally, you refer to 165 AD for a perspective that transcends time. To shape my philosophical self, I’ve been reading Marcus Aurelius’ Meditations (one of the earliest self-improvement transcripts). The following ten quotes are taken directly from this great work. While I typically offer commentary on their meaning, they are left to your interpretation (everybody could use a break from a pundit).
List of Marcus Aurelius’ Quotes
“THE HAPPINESS OF YOUR LIFE DEPENDS UPON THE QUALITY OF YOUR THOUGHTS.”
“IF YOU ARE DISTRESSED BY ANYTHING EXTERNAL, THE PAIN IS NOT DUE TO THE THING ITSELF, BUT TO YOUR ESTIMATE OF IT; AND THIS YOU HAVE THE POWER TO REVOKE AT ANY MOMENT.”
“THE BEST REVENGE IS TO BE UNLIKE HIM WHO PERFORMED THE INJURY.”
“IT IS NOT DEATH THAT A MAN SHOULD FEAR, BUT HE SHOULD FEAR NEVER BEGINNING TO LIVE.”
“OUR LIFE IS WHAT OUR THOUGHTS MAKE IT.”
“IF SOMEONE IS ABLE TO SHOW ME THAT WHAT I THINK OR DO IS NOT RIGHT, I WILL HAPPILY CHANGE, FOR I SEEK THE TRUTH, BY WHICH NO ONE WAS EVER TRULY HARMED. IT IS THE PERSON WHO CONTINUES IN HIS SELF-DECEPTION AND IGNORANCE WHO IS HARMED.”
“IF IT IS NOT RIGHT DO NOT DO IT; IF IT IS NOT TRUE DO NOT SAY IT.”
“WHENEVER YOU ARE ABOUT TO FIND FAULT WITH SOMEONE, ASK YOURSELF THE FOLLOWING QUESTION: WHAT FAULT OF MINE MOST NEARLY RESEMBLES THE ONE I AM ABOUT TO CRITICIZE?”
“HOW MUCH MORE GRIEVOUS ARE THE CONSEQUENCES OF ANGER THAN THE CAUSES OF IT.”
“LIVE A GOOD LIFE. IF THERE ARE GODS AND THEY ARE JUST, THEN THEY WILL NOT CARE HOW DEVOUT YOU HAVE BEEN, BUT WILL WELCOME YOU BASED ON THE VIRTUES YOU HAVE LIVED BY. IF THERE ARE GODS, BUT UNJUST, THEN YOU SHOULD NOT WANT TO WORSHIP THEM. IF THERE ARE NO GODS, THEN YOU WILL BE GONE, BUT WILL HAVE LIVED A NOBLE LIFE THAT WILL LIVE ON IN THE MEMORIES OF YOUR LOVED ONES.”
Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of psychologists, filmmakers, writers, and industry icons. We examine the mental and emotional narratives and processes that steer the social stream of consciousness….It is truly a chance to geek out about human behavior's psychology. Each episode is a glimpse into the trends and patterns of human behavior and the underlying influences that navigate us in different directions. Whether we primarily focus on nutrition or the unconscious, guests share insights, thought-provoking lessons, the nuances of creativity, and the elements of being….us.
In the spirit of the 2020 US presidential election, Dr. Jonathan Baron and I discuss moral judgment and individual decision-making in today’s episode. Dr. Baron is the founding editor of the open-access journal Judgment and Decision Making and has been on several other journals' editorial boards. He is a Fellow of the American Association for the Advancement of Science and the Association for Psychological Science, and was the President of the Society for Judgment and Decision Making.
Dr. Baron's work has occurred primarily within the field of judgment and decision-making, a multi-disciplinary area that applies psychology to problems in economics, law, business, and public policy. This field began by contrasting human decision behavior to individual decision-making and judgment theories such as probability theory and expected utility. Baron's research has extended the focus of judgment and decision-making to social problems of resource allocation and ethical decisions. Among the concepts associated with his work are omission bias (the tendency for people to excuse acts of omission more easily than acts of commission) and protected values (principles on which people are unwilling to accept tradeoffs).
In our interview, here’s what we specifically discussed:
The trends of political polarization and conspiracy thinking.
The problems of improving everyday decisions as a result of institutional issues.
Applying general principles of decision analysis.
The evolution of a person’s social standards.
Omission bias in politics.
The cost-benefit analysis of environmental policies.
The expression of moral and moralistic values regarding the political issues of gay marriage and abortion.
The role of empathy in the utilitarian point of view.
The factors that affect moral judgment.
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 TIPS
Herman Gulch Trail (Winter)
ABSTRACT
Explore the winter wonderland of Herman Gulch Trail in Colorado with this comprehensive guide. Learn about the trail's difficulty, necessary equipment, and breathtaking views. Perfect for adventurous hikers looking to tackle a snowy trail with light traffic and stunning mountain scenery. Discover why this hike is a must-do, despite the challenges.
Keywords
Herman Gulch Trail winter hike
Colorado winter hikes
Herman Gulch Trail difficulty
Snowshoeing Herman Gulch
Colorado hikes in May
Herman Gulch Trail equipment
Best winter hikes Colorado
Herman Gulch Trail avalanche safety
Hiking Herman Gulch Trail in snow
Herman Gulch Trail Colorado Hikes
Colorado Hikes: Herman Gulch Trail (Winter)
Time of Year: End of May.
Weather: 37 degrees and mostly cloudly.
Cover: 85% tree canopy with large exposed sections.
Time: 8:57 am - 12:29 pm.
Distance: 5.61 miles total.
Cost: No.
Bathroom at Trailhead: Yes (always filthy).
Difficulty: Hard level 1 for altitude (11900 feet), elevation gain (1906 feet), and length (5.61 miles). It's not technical but tough with snowshoes.
Route: Herman Gulch Trail out and back.
Traffic: Light.
Parking: 30% full by 9:00 am.
Equipment: Hiking boots, hiking poles, snowshoes (a must), microspikes. Note: I was testing a new pair of Danner boots. Their warmth, waterproof durability, and lightweight character will keep them in my closet!
Terrain: The first quarter is a mix of dry dirt and snowmelt over small rocks. As you travel further on the path, patches of snow require microspikes before you reach the consistent run of snow 2-4 feet deep. Snowshoes are required for most of the hike.
Experience: Herman Gulch Trail has been on my list of trails for nearly three years. Weather conditions and a past injury extended this time. With the intention of completing this popular hike in May, I kept my eye on the avalanche reports from the Colorado Avalanche Information Center and found the right weekend to approach the trail. Although the area was rated low, I approached the snow-packed trail with caution. After nearly completing it, I believe I may have been on that boundary line of true avalanche risk. Before reaching the last open meadow near Herman Lake, I counted five avalanche hazards. Nevertheless, they seemed safe enough to continue forward. That is until I reached that last open meadow. While the risk was low, the combination of a recent snowfall, 2-4 feet of snow cover, and high winds, forced me to stop short of completion by ten minutes. I figured that it wasn’t worth the risk, and I would certainly return to see the lake this summer. By that point, the views were already remarkable! I was flanked by peaks on each side for the entirety of the hike with a snow-capped peak to guide my movement forward. The trip was even more scenic with distant peaks bathing in sun. I’m already counting the days for my next adventure in the gulch!
Personal Trainer Notes: If my personal training clients are up to the challenge, I will most certainly recommend this hike (only May through September/October though). The blend of non-stop views and quick elevation gain makes this trail an awarding accomplishment whether on snowshoes or not. I see why this trail is so popular during the summer months. Plan appropriately and you’ll avoid the crowds and check off an incredible hike!
Herman Gulch Trail
Mount Machebeuf
Snowshoeing Trails
Hiking Trails near Georgetown
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
Transform Your Professional Approach with These Six Principles
ABSTRACT
Discover how to achieve success and satisfaction in your career by adopting six key principles that can redefine your business mindset. Learn to take action, solve interesting problems, balance persistence with the need to abandon, embrace less competitiveness, trust your gut feelings, and practice your values. Implement these strategies today for a more fulfilling professional life.
KEYWORDS
Professional success
Career satisfaction
Business mindset
Personal trainer wisdom
Solve problems
Balance persistence
Trust gut feelings
Professional approach
Sometimes, we need to look outside of ourselves for professional advice. / Photo: Samson Katt
Introduction
While you can easily blame your job or manager for your stressful days, the answer to your success and satisfaction may lie in your professional approach. Incorporate these six principles and redefine your business mindset today.
DON'T SHOULD ALL OVER YOURSELF
Personal Trainer Wisdom: Take action instead. While you SHOULD reflect and carefully assess most situations, you SHOULD only sometimes tell everyone what you SHOULD be doing. Do the statements "I SHOULD go to the gym" or "I SHOULD eat better” show commitment? If you know you SHOULD do it, why don't you do it? Be mindful of the excuses you make for yourself. If you don't start moving forward, you may sink into your mental quicksand.
SOLVE INTERESTING PROBLEMS
Personal Trainer Wisdom: No matter your age, nothing stimulates the mind more than solving an interesting problem. It forces you to examine what you've learned and assess what you didn't. These lessons give you the blueprint to approach the same future problem and help you develop generalizable problem-solving skills to handle unrelated situations. It expands your adaptability and knowledge beyond what you already know and reinforces what you’ve learned.
KNOW WHEN TO PERSIST, KNOW WHEN TO ABANDON
Personal Trainer Wisdom: While I value the ambition to complete a task, I don’t think it should be at any cost. We carry on far too often due to our ego and unwillingness to give up. What if abandoning a project could save you time, effort, and money? While you may have already invested in the effort, it may not be worth the additional loss (especially if it could be better spent elsewhere). On the other hand, there are times when you should persist. No path is perfect, and you will face obstacles. Some challenges require an accessible solution rather than a termination. Fairly evaluate the situation and weigh all your options. Don't forget to ask for educated opinions to expand your perspective.
BECOME LESS COMPETITIVE TO BECOME MORE SUCCESSFUL
Personal Trainer Wisdom: Although competitiveness may drive you to great heights, it may also blind you from pursuing the most appropriate path. Not only can it consume your well-being, but it can also distract you from other important parts of your life worth spending time on. While mastery or being the best can be essential, always be mindful of all your needs at a given moment and fairly value what's truly most significant (no matter what anyone else is doing).
BE AWARE OF YOUR GUT FEELING
Personal Trainer Wisdom: Sometimes, your gut may bark at you when it senses danger or a compromising position. At the same time, it may be signaling something different. Have you ever thought you might be on to something when you're a little afraid...especially in business? It might be an exciting unknown you don't know how to handle but should be willing to learn about. On the other hand, it could be your good sense to switch directions even though you're emotionally invested. Even if you don't know the root of this feeling immediately, it's worth examining.
PRACTICE YOUR VALUES INSTEAD OF JUST PROFESSING THEM
Personal Trainer Wisdom: Modern translation: Lead by example instead of just expressing endless opinions on social media or to your colleagues. Practice what you preach.
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 Functional Total Body Circuit Program
ABSTRACT
Discover an effective Osteoporosis Program designed to enhance bone density and muscular endurance while maintaining proper posture. With detailed exercises and injury precautions, increase muscle mass safely. Warm up with targeted stretches, then proceed through two circuits, each aimed at building strength and stability. Find out how to adapt exercises to your comfort level and avoid common postural deviations. Start your journey towards stronger bones and better health today! This program is appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia.
KEYWORDS
Osteoporosis program
Functional total body circuit
NASM OPT model
Phase 2 strength endurance
Increase muscle mass
Bone density exercises
Proper posture
Resistance band exercises
Muscular endurance
Stability training
Moderate to high-intensity exercises
Injury prevention
Warm-up routines
Postural deviations
Dynamic weight-bearing exercise
Osteopenia management
Corrective exercises
Foundational training
Bone health
Exercise safety
Senior Fitness Osteoporosis / PHOTO:
cottonbro studio
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: Functional Total Body Circuit
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.” 12 reps per 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.
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 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.
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.
1st: Shoulder External Rotation in Neutral Position
2nd: Shoulder External Rotation at 90 Degrees
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors, hinge your hips back)
5th: Glute Bridges
6th: Kneeling Thoracic Extension
Circuit 1: Complete this circuit 2X Before Moving on to Circuit 2. 12 reps per exercise.
1st: Lateral step out and squat (without the band around the legs)
2nd: Bird dog
3rd: Assisted single-leg squat (start at 50% of your range and increase based on your comfort)
4th: Standing pallof press (don’t overextend and minimize resistance if you feel your back)
5th: Lateral lunge with bow and arrow row
60-second break
Circuit 2: Complete this circuit 2X. 12 reps per exercise.
1st: Single arm bow and arrow with a cable or band, or TRX row
2nd: Stationary marches (20-30 seconds, don’t lean to either side)
3rd: Step-ups with dumbbells (any variation): Maintain your right foot on the step for 10-12 reps and then switch.
4th: TRX push-up, or pushup against a counter
5th: Squats with dumbbells at your side (keep head forward; hinge back towards the wall; and tap; arms are a dead-hang from the shoulders)
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).
Osteoporosis Strength Circuit: Legs, Lats, and Triceps Workout
ABSTRACT
Enhance bone density and muscular endurance with this Phase 2 NASM OPT Model program focusing on legs, lats, and triceps. Follow a structured circuit with warm-up and assessment sections, emphasizing safety and customization. Adapt the program, swap exercises, and challenge yourself while respecting physical limits. This program is appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia.
KEYWORDS
Osteoporosis program
NASM OPT Model
Strength endurance
Bone density
Osteoporosis leg workout
Osteoporosis lat workout
Osteoporosis triceps workout
Osteoporosis resistance training
Osteoporosis warm-up exercises
Injury prevention
Osteoporosis Lat Pulldown / PHOTO:
RDNE Stock project
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 LEGS, LATS, AND TRICEPS WORKOUT
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.” 12 reps per 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.
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 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.
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.
1st: Shoulder External Rotation in Neutral Position
2nd: Shoulder External Rotation at 90 Degrees
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors, hinge your hips back)
5th: Glute Bridges
6th: Kneeling Thoracic Extension
Circuit 1: Repeat this circuit 2x before moving on to Circuit 2. 12 reps per exercise.
1st: Seated or kneeling band or cable machine lat pulldowns (attach the band at the top of the door or use a cable machine and set the arms above the head)
2nd: Assisted Reverse Lunge (reduce range by 25% if you feel your knees)
3rd: Dumbbell kickbacks (use a bench or bed to reduce discomfort in the knees)
4th: Plank (plank on a bench or bed if you feel your lower back, keep your hips up)
60-second break
Circuit 2: Repeat this circuit 2x before moving on to Circuit 3. 12 reps per exercise.
1st: Walking lunge with dumbbells (reduce range by 25% if you feel your knees)
2nd: Standing band or cable wide row (attach the band in front of the chest on the door or use a cable machine and set the arms at chest height)
3rd: Close-grip dumbbell chest press on the floor or bench (keep the dumbbells close to your hips as you lie back)
4th: Plank on a bed or bench with alternating arm extensions (keep your hips up)
60-second break
Circuit 3: Complete this circuit 2X. 12 reps per exercise.
1st: Squat while holding a dumbbell between the legs (adapt this video by removing the risers and only squat with your feet on the ground….don’t risk a fall)
2nd: Dumbbell tricep skull-crushers on the floor or bench (keep the dumbbells close to your hips as you lie back)
3rd: Step-ups with dumbbells (any variation): Maintain your right foot on the step for 10-12 reps and then switch.
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).