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Pike's Peak via Devil's Playground Trail: A Colorado 14er Guide
ABSTRACT
Discover the accessible route to hike Pike's Peak via Devil's Playground Trail in Colorado. This 8.95-mile trek offers stunning views, moderate traffic, and a less strenuous path to one of America's most famous 14ers.
Keywords
Pike's Peak hike
Devil's Playground trail
Colorado hikes
Pike's Peak via Devil's Playground
14er hikes in Colorado
Hiking Pike's Peak
Devil's Playground Trailhead
Hiking in Colorado
Pike's Peak summit
Best hikes in Colorado
Colorado 14ers
Pike's Peak hiking trail
Pike's Peak weather
Hiking equipment for Pike's Peak
Altitude on Pike's Peak
Difficulty of Pike's Peak hike
Pike's Peak trail length
Scenic hikes in Colorado
Class 1 scrambles
Hiking near Colorado Springs
View from Pikes Peak
Colorado Hikes: Pike’s Peak via Devil’s Playground
Time of Year: Mid-August.
Weather: 48 degrees and sunny.
Cover: 100% exposed.
Time: 8:48 am - 1:15 pm.
Distance: 8.95 miles total.
Cost: Yes (https://www.pikespeak.us.com/essentials/hours-and-fees/)
Bathroom at Trailhead: Yes.
Difficulty: Hard level 5 for altitude (14117 feet), elevation gain (2270 feet), and length (8.95 miles); class 1.
Route: Devil’s Playground Trailhead to Trail 664A to Pike’s Peak Summit; back down and up Devil’s Playground Peak; then down Trail 664A towards Crag’s Campground before turning back to the Devil’s Playground Trailhead.
Traffic: Moderate.
Parking: 30% full by 8:45 am.
Equipment: La Sportiva Trango Tech GTX Hiking Boots, Black Diamond Alpon Carbon Cork Trekking Poles, Osprey Talon 33 Backpack
Terrain: A dry dirt path with segments of class 1 scrambles.
Experience: To shorten my day, I chose to access Pike’s Peak from the Devil's Playground Trailhead. The alternatives, Crag’s Campground and Barr Trail, would have required a trek over 13 miles and 5000 feet of gain. We’ll save that for another day! Expect a gravel trek to the class 1 boulder ascent and a big finish with 300 people at the top of this route. On the way down, I quickly conquered the 13er Devil's Playground before tacking on the most scenic section: A hike towards Crag's Campground and turning around at the 12.4k mark. Overall, it was a scenic hike and enjoyable despite the crowds and cars on the nearby road. It is not intimate, but certainly an accessible way to tackle one of America’s most famous mountains!
Personal Trainer Notes: No 14er should be classified as an easy climb, but this route is as easy as it gets for my personal training clients. I highly recommend it to anyone who wants the taste and views of a 14er without the work. Not everything in life should be a challenge, right?
Hikes in Colorado
Pikes Peak Trail
Colorado Summer Hikes
Pikes Peak Colorado Hikes
Crags Campground
Devils Playground
Pikes Peak Hike
Pikes Peak
Berthoud Pass Peaks
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.
Mount Democrat Hike
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 5 Psychological Barriers Sabotaging Your Weight Loss Journey
ABSTRACT
Discover the top 5 psychological barriers that hinder sustainable weight loss. Learn how to overcome cognitive distortions and adopt a positive mindset for lasting success.
Keywords
Cognitive distortions in weight loss
Common weight loss mistakes
Sustainable weight loss strategies
Overcoming weight loss barriers
Weight loss mindset tips
Black-and-white thinking weight loss
Overgeneralization in dieting
Mental filtering and weight loss
Disqualifying the positive in weight loss
Jumping to conclusions weight loss
Personal trainer advice
Emotional barriers to weight loss
Self-sabotage in dieting
Psychological barriers to weight loss
Positive thinking in weight loss
Diet Mistakes / Photo: Pham Ngoc Anh
Introduction
Although most of my personal training clients look past this type of article, it provides the honest answer to sustainable weight loss. If you’ve been jumping from diet to diet or struggling with losing weight, maybe it’s time to open yourself to the real reasons why. I’ve carved out the top 5 reasons from the MSN article “10 Mistakes You're Making Every Time You Think About Starting A Diet.”
List of Mistakes
1. BLACK-AND-WHITE THINKING
Black-and-white thinking is probably the most common mistake I see among people who struggle with their weight. This mindset creates an all-or-nothing cycle that pushes you toward failure as soon as something goes wrong. After a particularly austere week of sticking to your plan, you step on the scale and discover you didn't lose an ounce—"That's it, I just can't lose any weight." But you can.
Black-and-white thinking is the mindset of habitual dieters because they constantly see themselves as being either on a diet—restricting themselves from foods they love—or off the diet—eating "forbidden foods" with relish. When you think in black and white, you get angry and tell yourself you screwed up royally (again). You're deflated and beating yourself up. You see losing weight as an impossible task and may even abandon your plan immediately. You end up wallowing away the rest of the day with your head in the refrigerator and worrying about what you'll see when you find the nerve to step on the scale.
People who live in black-and-white thinking fail to consider that there are choices between all or nothing. They have a difficult time getting back on track when deviation happens. They view their day as ruined instead of accepting that one decision was just one mistake, and it's time to forget about it and move forward. When repeated over time, this thinking creates a consistent barrier to success.
Personal Trainer Wisdom: My all-or-nothing personal training clients consistently achieve the highest weight loss success in the shortest amount of time….and eventually gain the weight back every time. Unfortunately, black-and-white thinking overlooks what’s emotionally, mentally, and physically best for you. That said, a non-adaptable drastic change will only lead to short-term results.
2. OVERGENERALIZATION
People with this mindset see a single adverse event as a never-ending pattern of defeat. It's the continuation of black-and-white thinking—a slight misstep is turned into a blown-out-of-proportion event.
"Not only did I order the wrong thing," you tell yourself, "but it happens every time I go out for breakfast. What's wrong with me? Eating out is not possible for me." You work yourself into such a tizzy over it that you question your self-worth: "I'll never get to where I want to be." You abandon your diet, thinking, "What's the point?" until the next time you muster up the courage to start dieting again. Overgeneralization is a sure way to talk yourself into failure mentally.
Personal Trainer Wisdom: Quit being so dramatic! It isn’t entirely your fault, though. You’re surrounded by negativity in the news, film, and family parties, which rubs off on you. No wonder every little thing that goes wrong seems to compound on itself! If you break down the stream of life (and your thoughts), you’ll see that more things end up better than worse (we tend to overlook these little successes). Accept life's imperfections and be mindful of your emotional reaction to the small challenges along the way. All of us make mistakes. Accept that and continue to identify these patterns before they become more destructive.
3. MENTAL FILTERING
You've lost 15 pounds, and people are noticing. Your officemates are smothering you with compliments: "You look great!" "That new outfit shows off your slimmer figure." Then you meet your mother for lunch, and she says, "You're looking tired. I thought you were working on losing weight and improving your health. How's that going?"
Forget the 20 compliments you heard that morning. All you can think about is that your mother has not noticed what the people in your office are seeing. This is mental filtering. You pick out a single negative detail and dwell on it exclusively, to the point where it darkens your vision of reality. You mope through lunch, all the while feeling self-conscious about the way you look. Your mind is off the compliments or your lunch. It's on your weight as you mindlessly eat your through the breadbasket.
In reality, perhaps your mother thought you looked tired because she worried that you were working too hard and not getting enough sleep. Maybe she didn't notice your weight loss because she was concerned about the strained look on your face. On the outside chance she ignored your improved figure out of a little jealousy, one left-out compliment should not negate the multitude of encouragements you heard all morning.
Personal Trainer Wisdom: It’s easy to obsess over any criticism in your efforts (or obsession) to be perfect. If you find yourself emotionally reacting to a comment, ask the person to clarify (to understand his or her intent) and personally write a list of reasons why the statement is untrue.
4. DISQUALIFYING THE POSITIVE
Let's get back to those compliments from your coworkers. When you disqualify the positive, it means you're just not buying it. You think what your coworkers tell you is not true—they are just saying it to be nice. You think, "I'm still overweight, and they know it."
Some people who are overweight have such a poor self-image that they can't see themselves in anything but the negative. This cognitive distortion could contribute to your negative thinking pattern if you struggle with your self-worth. You may have trouble viewing yourself in anything but a pessimistic vision, so when someone does pay you a compliment, you immediately dismiss it as untrue. You discount positive experiences by telling yourself that they "don't count." You put yourself in a mind rut so deep that you live in a negative shadow contradictory to your everyday experiences. When people feel bad about themselves, they make bad food choices.
Personal Trainer Wisdom: My personal training clients and I have been guilty of these disqualifying reactions. I flipped the switch by celebrating every positive response with genuine appreciation. I wouldn’t be truthful if I said it was easy at first. Ultimately, it would be best if you reinforced positive messages within you before you accepted positive messages outside of you. Surround yourself with brainwashing quotes on your mirror, phone, and wall to reinforce a new, open mindset.
5. JUMPING TO CONCLUSIONS
An attractively dressed woman stares at you at the grocery store, and you think, "Why is she looking at me that way? I must look horrible." That's jumping to a conclusion. This mindset constantly interprets every experience as unfavorable despite the lack of evidence. There are no facts, no fact-checking. You continuously make assumptions about yourself: "She's staring at me. She thinks I'm a slob," even if it's more likely that she's staring at you because she thinks she recognizes you from somewhere and can't put her finger on it.
People who jump to conclusions don't see themselves as others see them. They think others see them as they see themselves, and this is not flattering for those lacking confidence about their appearance.
When you're in this mindset, you can jump to conclusions about anything without evidence—"Why is he staring at my double chin while he's talking to me?" when he's looking you in the eye. Worse yet, you tend to play fortune teller, anticipating that something or an event will turn out badly, thereby helping to make it a foregone conclusion: "I just know I'm going to overeat and all the wrong stuff at the party tonight."
Personal Trainer Wisdom: Be aware of your mindset and the underlying influences on your behavior and perspective. Are you looking for the worst or negative in people and your environment? What negative filter are you using when viewing the world? Is it self-imposed? Although personal trainers will sell the physical side, the real change for sustainable weight loss results from your emotional and mental rewiring efforts. It’s time to change your mind and redefine your interaction with the world and how you perceive yourself.
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!
30 Healthy Snack Options for Weight Loss: A Personal Trainer’s Ultimate Guide
ABSTRACT
Discover the top healthy snack options for weight loss with our personal trainer’s ultimate guide. From quick on-the-go snacks to nutritious at-home recipes and meal delivery services, find the perfect small meals to support your weight management goals. Explore delicious and satisfying snack ideas that help you lose weight without compromising on flavor or nutrition.
Keywords
Healthy snack options for weight loss
Quick weight loss snacks
Personal trainer snack guide
Nutritious snack ideas
On-the-go healthy snacks
At-home healthy snacks
Weight loss small meals
Healthy snacks for weight management
Meal delivery services for weight loss
Healthy snack recipes
Weight Loss Snacks / Photo: Yelena Odintsova
INTRODUCTION
As a personal trainer, my personal training clients always wonder what quick and healthy snack options will help them lose weight. With some research (and tasting), I’ve compiled this master list to guide their (and your) choices. Please remember that “snacks” are filler foods or indulgences that rarely meet your nutritional needs at a given time (such a tease!). You’re probably seeking food because you’re hungry, and a small meal is ideal (even if it’s only 100-300 calories). Since you now eat with intent, you want to choose a nutrient balance of vitamins, fiber, protein, fat, and more.
The snacks/small meals below are delicious, on-the-go options that satisfy your hunger and nutritional needs without adding to your waistline. Bookmark this list if you’re looking for something to prepare at home or pick up in between appointments. I’ve included several meal delivery services as well. Finally, check out the "Ideal Weight Loss Plate" below to help you choose combinations beyond this list.
AT-HOME AMBITION
Kale, black bean, red pepper flakes, and avocado bowl
Spanish spinach with chickpeas
Hummus and tabouli salad
Chickpea salad
Mixed olives, almonds, and minced garlic tossed in a little tahini sauce
Roasted chickpeas and carrots with lemon and tahini sauce and crushed almonds
Cashews with sliced apples
Pistachios with a banana
Kale chips with jalapeno hummus and lemon
Hummus with chia seeds and sliced bell peppers
EATING ON THE ROAD
Chipotle
- Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo
- Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamoleRoti
- Bowl: Hummus, tomato, and cucumber, fresh vegetables, red cabbage slaw, sumac onions
- Bowl: Tomato and cucumber, red cabbage slaw, sumac onions, tahiniLyfe Kitchen
- Edamame hummus with seasonal vegetables
- Fish tacos with seasonal fish chayote slaw, avocado, cilantro, green onion, chipotle aioli, corn tortillas, salsa fresca
- Roasted curry cauliflower with brussels sprout petals, roasted grapes, capersProtein Bar
- HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice
- Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime
- Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, limePret a Manger
- Moroccan lentil soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan
- Black bean soup
- Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds and fresh mint
- Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinachFreshii
- Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions
- Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slawLeft Coast Food and Juice
- Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, chinese mustard vinaigrette
- Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado caesar dressingTrue Food Kitchen
- Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio
- Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette
- Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seedSweet Green
- Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)
- Bowl (build your own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime cilantro jalapeño vinaigrette
- Bowl (build your own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigretteCaffe Baci
- Grain Salad: Organic kale & spinach, citrus marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side
- Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette
- Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend
MEAL SERVICES
https://www.fittinglydelicious.com/
https://www.purplecarrot.com
Simple Weight Loss Plate
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
4 Effective Ways to Get Back on Track After Overeating
ABSTRACT
Are you feeling out of control after overeating this summer? With personal trainer tips on meal planning, healthy snacking, and tracking your eating habits for weight loss success, discover four fool-proof ways to get back on track.
Keywords
Get back on track after overeating
Post-summer diet plan
Weight loss tips
Personal trainer advice
Healthy eating habits
Stop overeating
Effective weight loss strategies
Healthy snacking
Tracking eating habits
Meal planning
Ways to Lose Weight / Photo: The 5th
Introduction
Are you feeling a little out of control after a summer eating binge? You're probably not alone. Getting back on track may not be as challenging as you think. Although the article I extracted these tips from has several ideas, I chose the four most effective ways here.
1. START BY MAKING A POST-Summer GAME PLAN.
When you're shopping for the feast, grab a few extra essentials that will really matter when you're through the leftovers: eggs, fresh or frozen veggies (for omelets), pre-cut veggies, fruit, hummus or nut-butter (for smoothies and snacking) and canned salmon or tuna (for adding protein to salads) can help you automate the get-back-to-business eating habits.
Personal Trainer Wisdom: Real, sustainable weight loss success results from effective planning and an appropriate daily routine...especially around the holidays. You will undoubtedly push your dietary boundaries during these celebrations, which is okay (you are a human and want to enjoy the best of life, after all). Are you prepared for what comes next, though? If you're like most, probably not. You're caught up in the moment and don't have time to focus. Hogwash! No extra thought is needed for the groceries you typically buy. Do yourself a favor and stock up on the easy go-to's that helped you achieve your weight loss goal...even if it means making the cart a little heavier. Your success will depend on your ability to return to autopilot as quickly as possible after your feast.
2. EAT MORE, NOT LESS.
It may sound counterintuitive, but the first step to getting back on track after holiday food coma is to actually eat! Why? Going long periods of time without food does double-duty harm on our healthy-eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to take down a whole turkey by dinner!)
Personal Trainer Wisdom: My personal training clients are always surprised when I ask them to eat more food. Little do they know, they are simply redistributing the amount across the day by including more meals. It usually takes 3-5 hours to digest and absorb your last meal properly, and you must meet your body's nutritional needs promptly. You never want to feel stuffed or starved, and you're taking a risk of weight gain without consistency.
3. SNACK, DON'T GRAZE.
If you're still hangry after a big bag of potato chips, that's because you're missing the two key components of a satisfying snack: protein and fiber! Aim to make all of your snacks about 150 to 250 calories and combo of a fiber-packed carb (e.g. fruit, veggies) with a lean protein (like eggs, legumes, nuts)......The combo of these nutrients helps keep you satisfied - not just full. Protein- and fiber-rich snacks will help stave off cravings, and keep you energized longer.
Personal Trainer Wisdom: Interesting enough, this snack sounds similar to a small meal...which is what you want! Ideally, you only eat with intent. Each "feeding" session should be a balanced meal of protein, fiber, fat, phytonutrients, and more. If you're hungry, you should satisfy this need (as long as its roots aren't entirely emotional or mental). Be sure to look beyond the filler foods (e.g., chips, cookies, etc) and choose a combination that will satisfy your nutritional needs in the moment.
4. START TRACKING.
...People who log everything they eat...are more likely to lose weight AND keep it off for the long haul. Start tracking on one of the many weight loss apps...when the pounds start sneaking up on you. It'll help you stay accountable for what you've eaten.
Personal Trainer Wisdom: Without a doubt, personal training clients who record their eating habits successfully lose the most weight. The weight loss process is extremely daunting and often frustrating. Take the guesswork out and create as much data about you as possible. In case you've hit a wall, your records could provide essential information on what does or does not work.
What fool-proof ways have worked for you in the past? Have you ever tried any of the tips above? What results have you seen?
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 7 Bad Habits Hindering Your Weight Loss and Fitness Success
ABSTRACT
Discover the top bad habits that silently sabotage your weight loss and fitness goals. From overeating with your spouse to depending too much on exercise, these common pitfalls might hold you back. Learn personal trainer tips to break these habits and reach your full potential.
Keywords
Bad habits affecting fitness goals
Personal training bad habits
Worst habits for weight loss
Common bad fitness habits
Weight loss mistakes
Unhealthy habits to avoid
Bad diet habits
Bad habits in the gym
Fitness habits to break
Common weight loss pitfalls
Weight Loss Diet / Photo: Ella Olsson
List of Bad Habits
After nearly 20,000 hours of one-on-one personal training sessions, here is a list of my client’s worst habits that have quietly affected their weight loss and fitness goals. Are you a prisoner of these habits, too? Take a look.
THEY EAT THE SAME AMOUNT AS THEIR SPOUSES
Personal Trainer Wisdom: Your weight loss or fitness success will always depend on how well you understand your body, determine your needs, and set appropriate boundaries. It’s safe to assume that your partner in crime will have a very different combination (and need) from you. It’s as simple as this: You determine how much fuel you need….no one else. You may be overeating if you eat the same amount as your partner.
THEY EAT SNACKS
Personal Trainer Wisdom: Please remember that “snacks” are filler foods or indulgences that rarely meet your nutritional needs at a given time (such a tease!). You’re probably seeking food because you’re hungry, and a small meal is ideal (even if it’s only 100-300 calories). Since you now eat with intent, you want to choose a nutrient balance of vitamins, fiber, protein, fat, and more.
THEY DEPEND ON EXERCISE FOR WEIGHT LOSS
Personal Trainer Wisdom: Remember that usually, the one thing you're avoiding doing is probably the one you need to do the most. You can exercise two hours per day, seven days per week, but it will still be avoiding the dietary change you need to make. Eventually, you should figure out what you can get away with (drinking beer, restaurant dinners, etc.). Right now, though, you should figure out how you should eat. And if you read Dr. Fuhrman’s book End of Dieting and begin disqualifying the claims, you should consider where those opinions stem from. Are they threatening your current habits? Would you rather believe a theory closer to your wants?
THEY EAT TOO MANY SIMPLE CARBS (AND THE GOOD CARBS AT TIMES TOO)
Personal Trainer Wisdom: Is more than 25% of your meals fruit, whole grains, and simple carbs? Ever wonder why vegans and vegetarians struggle with weight loss? It's most likely a result of their consumption of fruit, sugar, whole grain, and simple carbs (delicious Girl Scout cookies, ALL bread, rice, crackers, chips, candy, ice cream, and everything else devilish that you crave). Anything above 15 grams of fruit sugar per meal will spike your blood sugar levels...not ideal for losing weight and maintaining stable insulin levels (refined sugars have a worse, quicker-acting effect). Simple carbs, as well as whole grains, can do the same. Disclaimer: The fiber in the whole grains will offset this effect in smaller amounts. What is the refined and fruit sugar breakdown of your favorite meals? Are there more nutrient-dense alternatives than your typical fruit sugar, grain, and simple carb choices that will provide the fiber you need?
THEY DRINK MORE ALCOHOL THAN THEIR BODY CAN HANDLE
Personal Trainer Wisdom: How many calories do you think you consume in a single week from alcohol? Eating and drinking are most likely part of your culture (not your fault :) ) if you live in the Midwest. Since alcohol is a liquid grain packed with a lot of sugar (of course, there are exceptions), it will also spike your blood sugar levels. If drinking alcohol is part of your diet, what are you willing to exchange in return? In other words…when you order alcohol, what other simple carbs or sugars are you exchanging (i.e., one beer instead of two scoops of rice)? What low-calorie, low-sugar alcohol options are you willing to consider to achieve your weight loss goals?
THEY DON’T DEVELOP AN EATING ROUTINE
Personal Trainer Wisdom: I’m sure you can imagine that life on the edge of a cliff could be destined for trouble with a big enough wind. That’s precisely what happens when you don’t develop a healthy eating routine as a foundation. While most of us would like to think we shouldn’t have to think about food constantly, I have bad news: We’re human…and this is what we need to survive. Luckily, a solid, consistent routine with the right system in place will help you operate on autopilot (which means that you don’t have to obsess over food consciously). If you choose to do otherwise, any big event or binge will undoubtedly send you into the weight gain abyss.
THEY BELIEVE THAT INJURY PREVENTION BEGINS INSIDE THE GYM
Personal Trainer Wisdom: No matter what any personal trainer tells you, the most significant indicator of your success isn't what you do inside the gym-it's what you repeat daily. Your body is a unique, excellent adaptive system that loves to learn quickly. Although you don't realize it, you've been training your body to handle various movements and postures in auto-pilot over a lifetime (after all, your body doesn't have 10 minutes to fully assess your movement as you sit in a chair every time). How wonderful! Now you can think about the other things you need to do instead!
While this ability is a great strength, it most likely has led to the weakness, discomfort, pain, or injury that you have experienced. Your body wants to work efficiently and can be easily convinced. Suppose you always drive your knee forward to pick an object off the ground while lunging. In that case, your body will most likely (automatically) guide you the same way the next time you do it without thinking (even though the movement overuses your quads and imposes additional force and stress onto your knees). Call it the "Fight or Flight System." It wants to learn to react quickly (when demand is placed on it).
"Fair enough, Michael...I appreciate your lecture. Can we work out now?" Well, maybe. I could throw you into a circus act of a fitness program (a crazy Cross Fit, ballet, Cirque de Soliel, bodybuilding, marathon extravaganza), but do you know your body well enough to confidently say that it can handle this demand on the body? Have you ever studied the way you move? Have you identified all of your imbalances and weaknesses? Most likely, I'm afraid the answer is no. If you are like my 20-year-old self, you probably haven't stopped and listened to your body. Instead, you jumped into the hottest new program that Joey the Trainer (not real) was selling and ended up hurting 1-3 months later.
I have nothing against Joey, but you don't need a personal trainer to achieve a lifetime of injury and imbalance. You can choose a new workout on Men's Health, YouTube, or anywhere and blindly attempt it. If you truly want to minimize ALL pain and tightness and achieve peak fitness, now is the time NOT to take a haphazard approach. It is the time to rewire your system. Understand you so that you can efficiently and effectively adapt ANY program to fit your needs. Look at how you sit, stand, run, walk, sleep, etc. Become a human scientist and identify your tendency to move out of a neutral position. Your observations might shed the true narrative on your physical self and what you need to change.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Personal Trainer Blog
The Big Weight Loss Challenge: Balancing Healthy Eating and Treats Without Sacrifice
ABSTRACT
Struggling with weight loss while still enjoying treats? Learn how to balance indulgence and nutrition with a sustainable, adaptive approach. Discover how consistent habits, mindful eating, and understanding your dietary boundaries can help you lose weight without eliminating everything you love.
Keywords
Weight loss challenge
Eating healthy and treats
Losing weight while eating treats
Balancing diet and treats
Weight loss without eliminating food
Healthy eating habits
Consistent dietary habits
Personal trainer weight loss tips
Dietary boundaries
Weight loss frustrations
Weight loss and treat balance
Mindful eating for weight loss
Adaptive diet for weight loss
Weight Loss Diet Candy / Photo: Oleksandr P
The Big WEIGHT LOSS Challenge:
Eating healthy and/or losing weight while eating treats is very difficult.
Assumption:
I must eliminate everything I love (especially the biggest culprits: dairy, meat, grains, refined sugar, processed foods, and alcohol).
The Breakdown:
Well, yes and no. Our bodies are adaptive systems that fight unruly environments, diseases, and relationships. 😊 There’s always a perfect combination of factors, including dietary choices and type of movement, for a given point that helps it operate efficiently and effectively. The further I skew from this beautiful recipe, the less efficient and effective my body operates (comparable to the different grades of gasoline and car performance). What does this mean for eating treats? The answer is simple and not always fun to recognize: I need to figure out what I can get away with, accept the consequences of going beyond my boundaries, and adapt appropriately. Here’s what I specifically consider when I’m in the mood for treats:
What I Keep in Minding When Eating Treats
Denver Personal Trainer Wisdom: The first key to cheating in any diet (diet as in one’s eating regimen…weight loss or not) is establishing a consistent structure of habits. This is my foundation….my day-to-day approach, my go-to. A treat occasionally is an outlier that won’t skew my results….as long as my every daily approach is consistent and nutrient-dense. I define a treat as a choice that doesn’t provide whole nutritional value and most often counters my health in one form or another. Examples of treats include bread, ice cream, braised beef, chocolate, alcohol, and pretty much everything I grew to love over a lifetime. Like many economic principles, random treats in my diet are just minor dents in the vehicle of life. It won’t stop this car from moving! It is an outlier and won’t affect my health goals.
On the other hand, if I eat my treats 5-7 days per week, this behavior is now a habit- a part of my foundation. The difference is a hail storm pounding my car to a total wreck instead of Preston’s baseball accidentally dinging my bumper. Can I still drive my car after a hail storm? Most likely, yes (but maybe not well). My body is a machine that can withstand many illnesses, bone breaks, and Snickers bars. I must always be mindful of my body and its boundary lines. I can run when I have a headache, but should I run a marathon when I have a migraine? I can lift weights with a sore shoulder, but should I perform a chest fly with a torn rotator cuff? I can eat a Snickers bar every night, but should I eat a treat every night after eating tasty crackers, cheese, and meat all day?
Choosing to eat a treat isn’t an isolated experience. This choice must be evaluated with all of my dietary habits, physical boundaries (think: a diabetic and his relationship to blood sugar level spiking foods), and other choices in mind. My choices outside that moment can determine whether or not I’m pushing past my dietary boundary line. Ideally, I will develop an autopilot system that unconsciously evaluates these decisions and helps me adhere to important nutritional guidelines, including choosing non-inflammatory, nutrient-dense foods and dedication to a consistent eating schedule. I feel lucky that my generation doesn’t need to think about survival every waking moment. My life usually isn’t threatened daily, and food will be on my table. I can’t imagine living life under that type of scrutiny! It’s a good reminder for me when I need to increase my focus on myself, though. The scrutiny isn’t always fun, but it’s necessary.
I see the reasons why many people avoid this awareness. I’m often frustrated facing the change I must make (especially if I don’t understand how to adapt to the situation). I guess that’s what is often missing from my goals: acceptance. Accepting that I sometimes need to think about what I’m doing, who I am, and why I am doing something. Accepting the answers I discover and the things and situations I can’t change now (or ever).
It’s incredibly frustrating when I’ve made a significant change, and the results are the same. For instance, I finally substituted that delicious Snickers bar for a bar half of the calories at 4 pm every day, and it still isn’t enough to lose weight or body fat. Or I can continue this healthful exchange and return to the Snickers bar after 4-6 weeks. Emotionally, this is tough to face. It feels like a failure. Is it a failure, though? Times like these are important lessons of what I still may need to change. Maybe eating at the same time creates a craving. When my low-calorie, low-sugar option isn’t available, I still pursue a sweet (or sweeter) alternative. This can often be a dangerous line to tip-toe on if it is a trigger food (like chocolate). No wonder I eventually went back to the Snickers bar!
Losing weight, focusing on myself. It’s a frustrating process that I was never prepared for by school. By becoming a human scientist as an adult, I will finally receive the anatomy, nutrition, and behavioral lessons missing from my life. I will finally learn about “Me.” With an objective and curious mind throughout this process, I will honestly figure out what I need and can get away with.
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 Diet for Sustainable Weight Loss and Diabetes Control
ABSTRACT
Discover a proven diet plan that has helped clients achieve sustainable weight loss, reduce the risk of heart disease, and control diabetes. Learn how nutrient-dense meals, proper meal timing, and plant-based nutrition can boost your energy levels and support optimal living. Follow this guide to embark on a healthier lifestyle today!
Keywords
Plant-based diet for weight loss
Sustainable weight loss plan
Heart disease prevention diet
Diabetes control diet
Plant-based personal training
Nutrient-dense plant-based meals
Healthy eating for energy
Plant-based meal timing
Anti-inflammatory diet plan
High-protein plant-based diet
Weight loss diet / Photo: Alesia Kozik
Introduction
WITHOUT A DOUBT, the skeleton of this plan has not only helped my personal training clients in Denver (and the world) lose weight over the last 20 years but also decreased their risk of heart disease and diabetes, with plenty of research to support it. Many have quickly cut down their cholesterol by 30 points and controlled their fluctuating blood sugar levels, which has helped with weight loss, optimal living, energy levels, and diabetes.
Instead of a long-winded explanation, I'll let you dive in below. Please keep this in mind, though: the further you stray from this plan, the harder it is to achieve sustainable weight loss (if any). I wish I could say that a filet mignon wrapped ten times in bacon served with buttery mashed potatoes with a healthy pour of Hall Winery Cabernet Sauvignon (oh, sweet Mary) is the answer to losing weight. Still, the universe won't allow it despite my requests (so unfair). Sure, most weight-loss claims are partially correct about their respective diets if they are a.) restrictive and b.) different from the standard American diet I grew up on (and likely, so did you). You most likely will lose weight initially, but at what sacrifice? Nutritional deficiency? Discomfort? Crankiness from your discomfort? Frustration when the weight returns after you finish the diet? Low-level states of inflammation? Slow buildup of blockage in your arteries?
This plan counters all those common challenges with the "other" diets. A few things to remember if you attempt this plant-baseline approach: It’s plant-based, and you must eat nutrient-dense plants. Yep, it doesn't sound sexy to some people, but I assure you it can become a foodie and culinary experience once you dress up that plate!
I get it if you decide not to attempt this and choose another path. It probably needs to be aligned with how you were raised, what's typically consumed in your social circles, or simply not something you want to try. I just wanted to ask that you're honest with yourself about why. Many people will shrug it off because they don't want to do it (which is fine). You have to accept the consequences. Never forget, though, that you often refuse to do the one thing you need to do the most. If you need a little more push, watch the documentaries "What the Health" or "The Game Changers" on Netflix. Orrrrrrrrrr, adapt it! Try including up to 25% wild, organic, massaged, free-range, and/or grazing animal options. No matter the path you choose, it’s time to experiment. Give it a shot, and then we'll figure out what we can get away with afterward. A glass of wine and chocolate aren't too far out there.
Side note: Humans should still follow this plant-based personal training program as a baseline, even if they aren't trying to lose weight.
Eating Plan
YOUR GUIDE FOR THE NEXT 3 DAYS:
Timing of Meals
Option A:
Wakeup: 7/7:30 am
Meal 1: 8:30/9 am
Meal 2: 12:30/1 pm
Meal 3: 6/7 pm
Bedtime: 10 pm
Option B:
Wakeup: 7/7:30 am
Meal 1: 8/8:30 am
Meal 2: 12/12:30 pm
Meal 3: 4/4:30 pm
Meal 4: 8/8:30 pm
Bedtime: 11/11:30 pm
Guidelines for Your Weight Loss Plan
300-500 calories per meal (up to 700 calories depending on the physical demand, usually only applies to people who are active more than 1 hour per day or participate in high-intensity workouts EVERY day).
Volume per meal: Typically, 2-3 measuring cups of food; anything below can lead to a deficiency and anything above...well, we know what happens. Dang nature!
Do not eat list: Any meat, dairy, alcohol, processed foods, refined sugars (e.g., bread, rice, pasta, etc.).
3-5 hours between meals for proper digestion and absorption.
Get 7-8 hours of sleep per night (you're more willing to step out of bounds when you're tired, and nothing will sound good when you're tired).
Eat at the same time and wake up/go to bed within an hour each day.
Weight Loss Plate Ratio
Each plate has the same ratio of nutrients:
45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.).
25-40% Protein (vegetables, nuts, legumes, intact grains, beans, etc.) Side note: For those concerned about my well-being, I receive at least 100 grams of protein from whole plants daily. :) Limit the consumption to 25% per meal if you add animal protein.
25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.).
Adaptations to the Guidelines Above
Any foods you have an allergy to, intolerance to, or sensitivity to.
Any healthy foods that you refuse to eat for personal reasons.
Cookie and Kate’s Plant-Based Recipes: Roasted Cauliflower and Farro (We Remove the Olive Oil and Feta)
A LIST OF Anti-Inflammatory MEALS
Choose Any of These 27 Meals (It Doesn't Matter if it's Breakfast, Lunch, or Dinner)
Daily Harvest Smoothie: 1 serving plus 1/4 cup of cashews and 1 tbs of chia or hemp seeds
Veggie Stir-fry 1: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (fresh asparagus and shaved brussels sprouts), ¼ cup of cashews, 1/4 cup of blueberries, and 1 tbs of chia seeds.
Veggie Stir-fry 2: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (cooked onions and bell peppers), ¼ cup of cashews, creole seasoning, and 1 tbs of hemp seeds.
Veggie Stir-fry 3: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (frozen diced root vegetables and bell peppers), ¼ cup of cashews, Trader Joe's coffee rub seasoning, and 1 tbs of chia seeds.
Veggie Stir-fry 4: Bed of spinach, 1 cup of garbanzo beans, 1 cup of vegetables (green beans and shaved Brussels sprouts), ¼ cup of cashews, 1 banana, and 1 tbs of hemp seeds.
Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped bell peppers, and spinach tossed in lime juice, Frontera Jalapeno, and Cilantro salsa
Instant Pot Lentil Chili
Any vegan soup with a broth base and lots of veggies
Any vegan recipe from Cookie and Kate's Book, "Love Real Food" or Minimalist Baker’s “Everyday Cooking” book
Any vegan recipe from the back of Dr. Fuhrman’s book, "End of Dieting"
Any stir-fry recipe with wild rice: Limit the rice to 25% of the plate, though (it may spike your blood sugar levels beyond a normal range)
Fruit Smoothie: Instead of the protein powder, add 2 tbs of hemp or chia seeds and 1/2 cup of oats for good fat, fiber, and protein. Any amount of fruit sugar beyond 15-20 grams.. may lead to weight gain (bananas and mango have 18 grams of sugar in each serving alone). Possible combinations: Banana, mango, strawberry, blueberry, and kiwi.
Granny's Berry Berry Oatmeal: Blueberries, red raspberries, and strawberries stirred in and topped with all-natural granola and honey. Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add seeds (hemp, chia, etc.), too.
Banana Oat Pancakes: Fresh diced bananas in an oat batter, perfectly griddled and topped with more fresh bananas. Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet, hands down. Top with pecans to add healthy fat and protein. Limit the syrup (1 tsp is a generous treat to a meal with plenty of sugar from the bananas).
Breakfast Tacos: Mushrooms, jalapeños, and onions are stuffed in three corn tortillas, accented with green salsa and cilantro. They are garnished with vegetarian refried beans, lettuce, tomatoes, and vegan sour cream. Modifications: No cheese or sour cream. Substitute the mushrooms with peppers, spinach, tomato, onions, broccoli, or scallions. Add seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado (or nuts).
Steel Cut Oats: Steel-cut oatmeal with almond milk. Add blueberries, strawberries, bananas, pecans, and seeds (hemp, chia, etc.).
More Breakfast Tacos: Jalapeño peppers, avocado, onions, mushrooms, potatoes, and tortillas
Mexican Veggie Skillet: Onions, green peppers, frozen root veggies, diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, and 1/4 avocado
Stir-fry or Riced Cauliflower and veggies: Be mindful of the oil (a fat-dense option we should minimize). A simple smear of grapeseed oil will limit the sticking. Check out local Asian restaurant menus for different combinations of veggie stir-fry—toast almonds on the pan for additional texture and taste.
Cajun Stir-fry: Sauteed mushrooms, peppers, onions, chia seeds, black beans, creole seasoning, and salsa
Vegan Tacos: Beans, sauteed Mexican spiced mushrooms, green peppers, and El Milagro corn tortillas (only made of lime, corn, and water)
Salad with Mint, Cucumbers, and Chickpeas: Toss in almonds and cashews for additional protein, fiber, and good fats. Squeeze lime to add flavor. Add black or pinto beans for extra protein and fiber.
Buffalo Cauliflower: I love buffalo sauce on everything, and it's half butter and half hot sauce: No bueno! Choose Frank's Red Hot Buffalo Sauce—the most healthy alternative (besides making your vegan version)!
-Lemon Garlic Sauce Veggies and Pasta: 3/4 veggies and 1/4 Banza Chickpea Rigatoni Pasta (or substitute with boiled and drained cauliflower rice)
Bean Chili: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 red peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans
Tuscan White Bean Soup: 2 cans white (or cannellini) beans, 1 large onion, sliced, 1 (28 oz) can chopped tomatoes, undrained, 1 tsp thyme, 1 tsp salt, 1 tsp white or black pepper, 1 cup white wine, 1 tsp minced garlic, 3 cups diced red potatoes, 1 cup diced zucchini without skin, 1 tbsp balsamic vinegar, and 1 tsp Italian seasoning
Spaghetti Squash with a Garden Vegetable Pasta Sauce
Edamame Hummus Plate: Edamame hummus, raw mushrooms, bell peppers, carrots, celery, and grape tomatoes
Grilled or Roasted Veggie Salad: Baby spinach, grilled peppers and onions, eggplant, snap peas, and squeezed lemon and lime
Weight Loss GROCERY LIST
Now you know what every meal should look like! But how do you know what to buy from the grocery store? I’ve taken the hard work out of your hands by supplying my plant-based grocery list. Take on the challenge and create quick and easy meals with these ingredients! Find it here….
Instead of Snacks, Eat a Regular Meal (Because You're Hungry) or Eat This Smaller Version of a Meal
Kale, black bean, red pepper flakes, and avocado bowl
Chickpeas tossed in vinegar, parsley, and Mediterranean olives
Hummus and tabouli salad
Chickpea salad
Mixed olives, almonds, and minced garlic tossed in a little tahini sauce
Roasted chickpeas and carrots with lemon, tahini sauce, and crushed almonds
Cashews with sliced apples
Pistachios with a banana
Kale chips with jalapeno hummus and squeezed lemon
Hummus topped with hemp seeds and sliced bell peppers
The Plant-Based Diet Creation
If You're Eating on the Road
Chipotle
-Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo
-Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole
Roti
-Bowl: Hummus, tomato, cucumber, fresh vegetables, red cabbage slaw, sumac onions
-Bowl: Tomato, cucumber, red cabbage slaw, sumac onions, tahini
Lyfe Kitchen
-Edamame Hummus: Seasonal vegetables
-Roasted Curry Cauliflower: Brussels sprout petals, roasted grapes, capers
Protein Bar
-HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice
-Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime
-Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime
Pret a Manger
-Moroccan Lentil Soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan soup
-Black Bean Soup
-Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds, and fresh mint
-Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach
Freshii
-Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions
-Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw
Left Coast Food and Juice
-Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, Chinese mustard vinaigrette
-Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado Caesar dressing
True Food Kitchen
-Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio
-Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette
-Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed
Sweet Green
-Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)
-Bowl (Build Your Own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime-cilantro jalapeño vinaigrette
-Bowl (Build Your Own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette
Caffe Baci
-Grain Salad: Organic kale & spinach, citrus-marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side
-Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette
-Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend
RESOURCES TO CREATE AN IMMERSIVE DIETARY EXPERIENCE
Please feel free to indulge in these resources. If you immerse yourself in the content and lifestyle, you'll likely stick to your path!
Read
Eat for Life (If you need science to back up ALL of my thoughts on nutrition)
End of Dieting (Breakdown of nutrition and meal plans and recipes in the back)
Tools of Titans (If you want to learn about the habits that successful people in different industries use to reach their goals, this is the book for you)
Redefine Yourself (Haha...how did this get on the list? It's a simple guide to help you steer reflection and refine your cycle of awareness, acceptance, and adaptation)
Cookie and Kate Cookbook (Vegan and vegetarian options)
The Minimalist Baker Cookbook (Vegan and vegetarian options)
Listen and Watch
Listen to "The Elements of Being" podcast episode #10 with Dr. Fuhrman: If you find yourself saying, "Hogwash," you may want to explore why. Do you wish to change or continue your same habits because they're familiar and easier, though less comfortable?
The Game Changers documentary dispels common misconceptions about nutrition through the lens of the active person. I must emphasize an important point: The principles apply to males and females.
What the Health documentary: An excellent documentary that demonstrates the compromised nutritional influences on our lives and the power of a plant-based approach.
Whole-Food-Plant-Based-Diet.com Facebook Group: People posting food pictures, recipes, and inspirational stories.
Chicago Vegans Facebook Group: Chicagoans posting food pictures, recipes, and inspirational stories.
Train with Michael Moody Fitness!!! Another shameful plug, yes.
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
WELLNESS PODCAST
9 Reasons You Can't Kick Unhealthy Eating Habits and Quick Fixes to Overcome Them
ABSTRACT
Struggling with unhealthy eating habits? Discover the top 9 reasons you can't break them and learn quick fixes that address emotional eating, cultural influences, stress, fatigue, and more. Implement these expert tips to steer your eating habits in a healthier direction and regain control over your diet.
Keywords
Unhealthy eating habits
Reasons for unhealthy eating
Quick fixes for unhealthy eating
Emotional eating solutions
Cultural influence on eating habits
Fatigue and unhealthy eating
Stress eating tips
Breaking unhealthy reward systems
Environmental triggers for eating
Peer pressure and eating habits
Access to healthy foods
Improving taste and texture of healthy foods
Unhealthy Food Habits / Photo: Iryna Varanovich
Introduction
No time to overanalyze your unhealthy eating habits? Let me help you. Here are nine reasons you can’t kick the habits and their quick fixes. Life is certainly more complicated than these suggestions, but they will at least steer you in the right direction. Good luck!
EMOTIONAL ASSOCIATION WITH PARTICULAR FOODS
Personal Trainer Wisdom: Minimize exposure and availability to these foods by leaving them off the grocery list and preselecting a restaurant that won’t tempt you with indulgent menu items. Meanwhile, build a positive relationship with new healthy foods through weekly recipe experiments.CULTURAL INFLUENCE
Personal Trainer Wisdom: Determine boundaries in portions by restricting your consumption to a tiny plate while indulging in your cultural connection. Bring at least one healthy option to your cultural events.FATIGUE OR BOREDOM
Personal Trainer Wisdom: Although food may seem the best answer, you may need to satisfy other needs, including sleep. Set the same bed and wake-up times and aim for 7-8 hours of sleep. If this doesn’t solve your midday lags, you may need new engaging stimulation from your environment, social interactions, or projects.STRESS OR ANXIETY
Personal Trainer Wisdom: Recognize your overwhelmed state and determine the contributing factors. Then, find peace by focusing on your breath and simplifying your tasks and demands.UNHEALTHY REWARD SYSTEM
Personal Trainer Wisdom: Cue + Routine = Reward. So, determine the real reward of eating a Snickers bar when you're not hungry and replace this routine with another option that will lead to the same reward. Examples of other routines: Take a break from your monotonous computer work by walking or talking to a coworker.ENVIRONMENTAL CUES
Personal Trainer Wisdom: Television commercials, junk food left in the kitchen at work, candy at the cash register....all environmental cues that probably steer you down the unhealthy path. You may need to determine new paths to avoid these triggers (it might just be this simple).PEER PRESSURE
Personal Trainer Wisdom: Minimize your interaction with peer-pressuring individuals while slowly working on your boundaries and being assertive in social situations.ACCESS TO HEALTHY OPTIONS
Personal Trainer Wisdom: Order from a specific list of healthy items from a grocery delivery service before you run out of food. Always keep healthy foods you LOVE in your kitchen or pack at your desk (which requires you to experiment with different foods).THE TASTE AND TEXTURE DON'T APPEAL TO YOUR SENSE
Personal Trainer Wisdom: Determine the taste (sweetness, saltiness, savory, etc.) or texture (soft, hard, crunchy, etc.) that appeals to you the most, and add ingredients aligned with these preferences. The right foods could satisfy your yearning for more and help you avoid overeating.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
PERSONAL TRAINER BLOG
5 Morning Habits that Will Prepare You for FBI Training
ABSTRACT
Transform your mornings with these 5 essential habits inspired by FBI training. Learn how a consistent wake-up routine, structured morning lineup, meal prep, and reading during breakfast can boost your productivity and set the tone for a successful day. Discover personal trainer tips to optimize your daily routine.
Keywords
Morning habits for productivity
FBI training morning routine
Effective morning routine
Daily routine tips for success
Personal trainer morning tips
Productive morning habits
Wake-up routine for success
Benefits of consistent wake-up time
Meal prep morning routine
Reading during breakfast
FBI personal training / Photo: TMS Sam
Introduction
If you find your life chaotic, stressful, and unproductive, you may need to rethink your morning routine. Here are five morning habits that will prepare you for a day of training in the FBI.
PERFORM THE SAME WAKE-UP ROUTINE EVERY MORNING
Personal Trainer Wisdom: This tip is the most important to remember. You’ll craft a personal routine for you (which you should). What’s most important is that you stick to it. Not only will you minimize your decision fatigue, but you're also starting your day well-structured (instead of your typical chaotic run-around that starts your day on a stressful note). The key to your productivity and happiness will mostly depend on your autopilot behaviors…the behaviors that steer your time. If they are ineffective and anxiety-producing, any positive effort outside of them will be fruitless.
WAKE UP AT THE SAME TIME EVERY DAY…WITHOUT SNOOZING
Personal Trainer Wisdom: Your body operates on a circadian rhythm. It depends on it to run effectively and efficiently. You keep your body guessing whenever you go to bed or wake up at different times. If you wake up at the same time every morning, on the other hand, your body will become accustomed to this habit and efficiently release hormones up to 3 hours before to slowly wake you (while allowing the proper rest your organs need). I repeat an essential statement for my snoozers: Efficiently release hormones up to 3 hours to slowly wake you. Moral of the story: Let your body wake you naturally. Snoozing only breaks up your REM sleep and exhausts you (and the REM sleep is the valuable sleep you need for recovery). Any sleep you achieve post-snooze is a tease and a waste since it takes up to 45 minutes to achieve REM sleep again. If you set your alarm for 7:00 am and snooze until 7:30 am, do everyone else in the house a favor and set it for 7:30 am. Just be sure to run out of bed as if there’s a fire in the house to resist the urge to sleep longer.
PERFORM THE SAME LINEUP OF GETTING READY
Personal Trainer Wisdom: Why waste time thinking about everything you have left to do while walking around like a sleepless zombie (yes, I know: redundant)? Take the guesswork out of your morning lineup. You’re less likely to forget to do something and more likely to minimize the frantic run-around before you leave. And you’ll be efficient! I perform this lineup every morning (weekends, too). Your list should be just as structured and detailed. Here’s my lineup:
Shut off the alarm.
Run to the bathroom with my work clothes as if the bed was on fire.
Put in my contacts.
Shave my face.
Rub on “Make my Face 20 Years Younger” lotion.
Fix my hair.
Brush my teeth while starting the coffee maker.
Etc., etc., etc.,
PREPARE AT LEAST 2 MEALS FOR THE DAY
Personal Trainer Wisdom: The healthiest people prepare their meals. Unless you’re Tom Brady or Angelina Jolie, you probably must wear the chef hat in the morning. If you don’t, you’re taking a chance on takeout or restaurant service. I make three meals each morning between 7:10 and 7:25: Meal 1, meal 2, and meal 3. That’s right, folks…my eating regiment sounds like a feeding regiment for a thoroughbred. Using a blend of fresh or frozen vegetables, prepared or canned beans, nuts, seeds, and a small ratio of animal protein, I can efficiently make my meals for the day in only 15 minutes (and you can too).
Don't forget that one of these meals must be breakfast. I won’t budge on this rule. You should never start your day on a deficit. If you disagree, ask yourself these questions:Do you never have time?
Are you stressed and lose your appetite quickly?
Do you want to save the calories for overindulges later in the day?
Are you following the habits of your favorite celebrity or a friend who unscientifically happens to lose weight while cutting out breakfast?
You probably answered “yes” to at least one of these questions. Before you say, “I don’t do that,” you may want to reevaluate the reasons why. More often than not, the reason is convenience, you're unwilling to adapt, or another intent unrelated to optimal health.
READ A BOOK (NOT A SCREEN) WHILE YOU EAT BREAKFAST
Personal Trainer Wisdom: I’ve hit a wall here…I’m truly struggling to come up with exciting reasons to sell the act of reading to you. Sadly, most people need to be convinced to read even though it’s pivotal to our learning process, helps us organize our thoughts, and contributes to a more excellent vocabulary and problem-solving ability. Even though reading isn’t sexy, the most successful people in the world are constant learners (and readers). If that doesn’t entice you, reading can also help you create more mental space by narrowing your focus and reducing stress. Most importantly, it forces you to slow down your life for a moment (you can’t run around and read a book simultaneously…although I’ve seen people try on the treadmill).
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
Mount Flora Trail: A Moderate 13er Hike with Stunning Alpine Views Near Denver
ABSTRACT
Experience the Mount Flora Trail, a quintessential Colorado hike near Berthoud Pass. This 6.62-mile moderate hike offers stunning alpine lake views and a gradual 1791-foot climb to the 13,143-foot summit. Perfect for warming up to Colorado’s 13ers, the well-marked trail is just 55 minutes from Denver. It is ideal for avid hikers seeking a high-altitude challenge!
Keywords
Mount Flora Trail
Colorado hikes
Hiking in Colorado
Berthoud Pass hiking
13er hikes in Colorado
Moderate Colorado hikes
Best hikes near Denver
Summer hikes Colorado
Mount Flora trail review
Colorado hiking gear
Alpine lake views Colorado
Hiking with trekking poles
High-altitude hikes Colorado
Berthoud Pass Mount Flora
Colorado Hikes: Mount Flora Trail
Time of Year: Early August.
Weather: 48 degrees and partly sunny. Up to 40 mph gusts on the ridge and peak.
Cover: 70% tree canopy up to the tree line.
Time: 8:53 am - 11:24 am.
Distance: 6.62 miles total.
Cost: None.
Bathroom at Trailhead: Yes.
Difficulty: Moderate level 5 for altitude (13143 feet), elevation gain (1791 feet), and length (6.62 miles).
Route: Mount Flora Trail out and back.
Traffic: Moderate.
Parking: 90% full by 8:45 am.
Equipment: La Sportiva Trango Tech GTX Hiking Boots, Black Diamond Alpon Carbon Cork Trekking Poles, Osprey Talon 33 Backpack
Terrain: A dry dirt path with some sections of rocks. A couple of short and easy scrambles.
Experience: Admittedly, Mount Flora Trail is the quintessential hike for me. It’s 55 minutes from Denver on Berthoud Pass and offers outstanding views within the first mile. The 1791-foot gradual climb over 3.31 miles makes it the most approachable 13er I’ve checked off. The route-finding was reasonably easy on the well-marked trail, and the 360 views above the treeline offered views of alpine lakes and the best of the surrounding peaks. For the ambitious, you can extend the trek across several 12ers. For a 2.5-hour hike, I couldn’t ask for anything more!
Personal Trainer Notes: If I wanted my personal training clients to warm up to Colorado’s 13ers and 14ers, Mount Flora would top that list. While it isn’t easy and requires an adequate cardio baseline, it won’t push your boundary line too far. I will introduce this Berthoud Pass hike to athletic, out-of-town guests and eager hikers seeking above-the-treeline experiences.
Mount Flora Hike
Mount Flora Trail
Mount Flora Trail Colorado
Colorado 13ers
Hikes Near Denver
Mount Flora 13er
Colorado 13ers Near Denver
Best Colorado Hikes
Berthoud Pass Peaks
Colorado Alpine Lakes
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 6 Ways You’re Sabotaging Your Weight Loss Goals
ABSTRACT
Discover the top 6 ways you're unknowingly sabotaging your weight loss goals. Learn why relying on protein bars, consuming "healthy" snacks, drinking your calories, overeating healthy foods, not eating enough, and lacking physical activity might hinder your progress. Expert insights and practical tips from personal trainers are included.
KEYWORDS
Weight loss tips
Common weight loss mistakes
Sabotaging weight loss goals
Protein bars and weight loss
Healthy snacks and weight gain
Drinking calories
Overeating healthy foods
Eating habits for weight loss
Physical activity and weight loss
Personal trainer advice
Weight Loss Food / Oliver Sjöström
Introduction
Nothing is more frustrating than trying to lose weight and not seeing any difference. You might be surprised to discover which factors may hold you back. In my review of the MSN article “44 Ways You’re Sabotaging Your Weight Loss Goals," I've carved out the top 6 ways.
YOU RELY ON PROTEIN BARS
Protein bars and shakes are “healthy” treats that are sabotaging weight loss goals because they have too many artificial sweeteners, Felicia Romero, celebrity fitness and nutrition expert, says. While this is a zero or low-calorie alternative, it has been found that adults consuming diet beverages tend to have increased consumption of solid-food matter; so much so that it offsets the calorie savings from the artificial sweeteners, Matt Thorsen, masters in Exercise Science and product specialist at SportsArt, says. “Acute and chronic intake of artificial sweeteners can lead to decreased insulin sensitivity which can set one down the path of type 2 diabetes.”
Personal Trainer Wisdom: The moral of this story is that artificial sweeteners can lead to diabetes and weight gain just as much as sugar. While this is important, there is a bigger picture, too. Protein bars and shakes are highly processed protein supplements that rarely match the nutrient-dense benefits of their whole counterparts. You should probably ditch the bars altogether. “They’re easy and convenient,” you say. Meals prepared ahead of time will also be easy and convenient.
YOU EAT “HEALTHY” SNACKS
“Granola is always considered a ‘health’ food –however, it’s riddled with sugar and added fat,” Brenkus says. “The flavored yogurts have tons of sugar too.” Sugar is your nemesis –as it provides no nutrient and plenty of empty calories. Keep it low, he adds.
Personal Trainer Wisdom: It’s time to start reading packages. Your granola or yogurt may pack as much sugar as a can of Pepsi (38 grams). Let’s define “keep it low” since people may interpret it however they see fit. Anything above 15 grams of sugar per meal is taking a weight gain risk. Save the sugar for a more celebratory time!
YOU DRINK YOUR CALORIES
The only “calorie talk” Marcellus does is in asking people to try not to drink them. “Caloric drinks – juices, sweetened nut ‘milks,’ blended coffees, sweet teas, etc. – are always a place to look if you don’t seem to be reaching your fitness goals. A glass of wine is OK each night, or strategizing as close to only 7 alcoholic drinks per week as possible, she adds. “And, pouring a little less than you usually would or using a smaller glass can make a big difference to your waistline.”
Personal Trainer Wisdom: Sweet drinks are indeed a secret killer. If you have a hard time kicking the craving, you may want to subtract one packet of sugar at a time from your morning java until you find the minimum amount of sweetness to satisfy your wants. One of my personal training clients changed her habit from four to one packet of sugar in each of her three daily coffees and lost 9 lbs in four weeks.
Regarding wine consumption, let’s agree that we shouldn’t drink alcohol. It is a toxin, after all (eat grapes for antioxidants instead). Since we love life and the fruits of the land, I don’t expect you to remove your favorite vino altogether. Test your body’s sensitivity to alcohol. How much wiggle room do you have for a nightly glass in your diet? If you are already eating a lot of dairy, bread, meat, and candy, you may have to sacrifice the number of liquid grapes in your nightly habit.
YOU OVEREAT ON HEALTHY FOODS
Almonds and avocado, for example, are very healthy for you. However, they are also high in calories and fat, although it’s a good fat, Brenkus says. “The key is portion control. Like any type of food –if you eat too much of it—even though it’s healthy –it still can be stored as extra calories.” Too much fat can be an overeating of calories, Romero adds.
Personal Trainer Wisdom: Just because something is healthy for you doesn’t mean it doesn’t come with limits. Try to limit your fat to 15 grams per day. I assure you that your whole avocado at lunch will surpass that amount (and that doesn’t include the nuts and olive oil on your salad). Cut everything in half and see if the weight loss follows.
YOU DON’T EAT ENOUGH
“I believe in eating when you’re hungry,” Brenkus says. “It goes without saying, that if you’re starting an exercise program, it will require you to eat more often and having extra calories – food is fuel.” You may not know it, but starving is actually dangerous.
Personal Trainer Wisdom: If you're hungry, respond with the proper nutrient-dense fuel. Be sure to decipher between mental and physical cues. Are you reaching for food because you’re bored or stressed, or has it been about 3 to 5 hours of proper digestion and absorption, and you’re ready to refuel?
NOT MOVING
Diet AND exercise are so often clumped together but not always equally put into practice, Thorsen says. Diet has a major contributing factor but so does being physically active. Along with simply burning more calories there are a host of additional benefits to exercise, and resistance training specifically: “increased muscle mass helps to burn more calories throughout the day, improved strength, osteoporosis prevention, improved blood lipid profile, more energy, and psychology benefits.”
Personal Trainer Wisdom: Correction: Diet IS the most significant contributing factor. I’ve witnessed personal training clients push physical limits within our sessions without losing an ounce of weight. While muscle mass helps to burn more calories throughout the day, it isn’t significant enough to counter poor dietary habits. At the same time, I do agree that both are necessary for optimal health for the reasons described above.
Photo Credit:
Men’s Fitness .com–Is starving yourself the answer to losing weight?
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
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!