"5 Mistakes Parents Make When Feeding Their Kids" Review

What mistakes are parents making when feeding their kids? The answers are more common than you think (from the nutrition article "5 Mistakes Parents Make When Feeding Their Kids").

1. You say one thing and do another.

One of the best things we can do as parents is set good examples when it comes to food. "Do as I say, not as I do" is rarely an approach that works. As parents, we have the incredible challenge of trying to carve out a healthy eating environment in an otherwise obesogenic society. We want to make eating fruits and vegetables appear to be the norm. We want to make sipping juice, soda and other sugar-sweetened beverages seem strange. We want to offer food portions that are reasonable, rather than similar to the sizes offered in most restaurants.

All of this isn't to say that we need to create rigid rules about what foods we allow our kids to eat. But having some mental guidelines about how we behave when it comes to food is important if we are going to be good role models. Eventually, our kids will outgrow their interest in chicken nuggets and mac and cheese. What they eat instead may have something to do with what they've seen us eat.

Personal Trainer Wisdom: While many parents make setting an example for their children a priority, few carry this philosophy over to their eating habits. Without a doubt, everything you do is a model for those sponge-like brains. Nothing is more important than the dietary habits formed during a young age. Although you can think that the children can eat whatever they want from birth to 10 years old, it's actually the opposite. This is a key developmental period of a child's life, and the eating choices may have long-term physical effects. While your child may not eat perfectly, you can still model healthy eating behaviors that will certainly lay the groundwork for better choices.

2. You force it.

In a perfect world, my children would eat fruit at every meal. They'd love Brussels sprouts, and they wouldn't have inherited my sweet tooth. In other words, they'd eat balanced, nutritious food for every meal. And while I could try my darnedest to force them to do just that, decades of research suggests that forcing or bribing kids to eat certain foods only devalues those foods. For example, when you say, "Eat your broccoli, and then you can have ice cream for dessert," you are teaching your kids that broccoli is not that great and that eating it warrants a reward. And, although they've probably already figured out that ice cream is awesome, you are reinforcing the idea that sweets are a desirable treat. So what do you do when your kids don't want to eat anything green? Model salad consumption and encourage them to try a bite repeatedly, since research suggests that liking something often requires it to be tasted over and over. Then, let it rest.

Personal Trainer Wisdom: Much like adults, children will often resist anything that is forced upon them. While I understand the frustration when your child won't cooperate (and the need to negotiate), your patience and consistency will eventually prevail. Experiment with different approaches but never compromise the underlying health message.

3. You instill too many rules.

No snacking, no dessert, no soda – you may have grown up with plenty of "food rules" that you're tempted to implement in your household. But you know what they say about rules? They are meant to be broken. Parents often ask me about rules pertaining to snacking in particular. Should kids be on a meal "schedule," or should they have some autonomy to decide when and what they want to eat? My (evidence-based) advice is: Offer healthy meals, but don't force kids to eat if they aren't hungry. If they ask for a snack, first ask them if they are hungry – or bored or avoiding homework or trying to create as many dirty dishes as possible. If they are hungry, allow them to choose a snack from a variety of healthful options. My kids are notoriously hungry at 5 p.m., right as I begin to make dinner. If they can't wait, I suggest a banana or edamame. I know that when they take the banana, they are really hungry. If they eat less dinner afterward, well, at least they ate a banana.

Personal Trainer Wisdom: Welllllll.........unfortunately and fortunately all of us have a rule system. It's a necessary structure in our life. It steers our decisions and behaviors after all. I assume you'd want to guide your children in developing an appropriate system for themselves as well. While you should instill an adaptable system within your children, you should be mindful of your approach. During this time of emotional and mental development, focus on the consequences of different behaviors while helping them understand their bodies and the connection to the environment. Ultimately, you aren't placing rules on your children. You're helping them determine their appropriate boundaries.

4. You fight about it.

Food is never just food. Often, parents may unintentionally find themselves fighting with their kids about food as a proxy for other fights they may want to have. For example, you may be irritated with your daughter because her room is never clean. But because you can't seem to force her to get it under control and you can control how many sweets are in the house, you eliminate ice cream and fight about that instead. That proves, you justify to yourself, that you are the grown-up and you are the one in charge. Although arguing about junk food or some dessert may be difficult to avoid, choose these battles wisely – if you choose them at all. A bit of junk food here and there and a small serving of dessert isn't going to hurt any of us, and fighting about it sets a negative tone around food. By allowing our kids to have an occasional cookie for dessert, we are teaching them that reasonable portions of desirable foods can be part of a healthy lifestyle – something even the American Dietetic Association supports. This strategy is likely to keep them from going overboard when they have the ability to make food choices on their own.

Personal Trainer Wisdom: You should certainly keep eating a positive experience, but that doesn't mean that you shouldn't hold a firm ground on your healthy eating belief. Instead of fighting the point, try explaining why a person must limit or eliminate such foods. If you still offer the desired food, help your child understand why that amount is acceptable.

5. You make it a big deal.

Choosing what we feed our kids is arguably one of the most important roles we have as parents. But making food a big deal can backfire. For example, fixating on food sends some unhelpful messages, such as that food is "difficult," it's not enjoyable and it's not about nutrition and health. It also tells kids that some food is "bad" and some is "good" – a sort of dichotomous thinking apt to contribute to overeating of the "bad." Rigidity rarely works. Instead, try asking your kids questions to help them learn to make good decisions on their own. "How many cookies do you think you should have for dessert?" "Are you really hungry right now, or are you just looking for something to do?" "What do you think would be a good snack now, given that it's almost dinnertime?"

Personal Trainer Wisdom: Seems to be a theme here.... Guide your children through the decision-making process of eating. Steer their mindset and approach to food.

What other mistakes do you think parents make when feeding their kids?

Picture Credit:
MSN.com-Is your approach in the kitchen a bad model for your child?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 5 Mistakes Parents Make When Feeding Their Kids " on MSN.com.

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About the Author: Michael Moody, Wedding Officiant

Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.

Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

"Easy Ways to Burn 100 Calories" Review

While I would rather that my personal training focused on dietary habits to lose weight, there's nothing wrong with finding creative ways to burn off the fat. Here are several ways from the recent fitness article "Easy Ways to Burn 100 Calories" to wipe away undesired calories.

GO BOWLING

100 calories in 27 minutes

Personal Trainer Wisdom: Please keep the following stats in mind: 54 minutes of bowling = 200 calories, 3 Miller Lites during that time = 288 calories. While bowling could help you burn calories, be mindful of how you enjoy the experience :)

WALK THE DOG

Walking at 4 miles per hour (a fairly fast pace) will burn 100 calories in about 18 minutes.

Personal Trainer Wisdom: Have you visited Europe and returned home surprised that you didn't gain weight? You can most likely thank your shoes. While most of us indulge on our urban vacations, we tend to walk more than usual (despite our indulgences). Replicate the results at home (except the indulgences)! Pretend you're in Paris while walking the dog. No croissants, please!

GO FOR A SWIM

Just 14 minutes of normal swimming will burn 100 calories. Engaging in more high-energy strokes, like the breaststroke, will torch 100 calories in eight minutes.

Personal Trainer Wisdom: Swimming is always a great low impact, cardiovascular activity for anyone (especially if you are dealing with an injury). Make Michael Phelps proud and stretch the 14 to 56 minutes to burn 400 calories.

COOK A MEAL

cooking for 33 minutes will burn off 100 calories

Personal Trainer Wisdom: Now this is motivation to start cooking again!!! The key is to avoid snacking or picking at the food while preparing your dish.

USE THE STAIRS

Fourteen minutes on a stair step machine will burn 100 calories, but the stairs in your house, apartment or office work just as well.

Personal Trainer Wisdom: All of my personal training clients are well aware of my love affair with the stairs. It stands tall among its competition because of the low impact muscular and cardio endurance benefits. The best part? They are everywhere! You don't need to go the gym! Be sure to keep your chin up and refrain from leaning forward, though. Don't create an imbalance while trying to improve your fitness.

What are other easy ways you burn calories to achieve your weight loss goals?

Picture Credit:
Guidedfitness.com-Are the stairs an easy way to burn calories?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now..

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " Easy Ways to Burn 100 Calories " on MSN.com.

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About the Author: Michael Moody, Wedding Officiant

Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.

Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

"30 Easy Tips to Get Slimmer in 30 Days" Review

Having a hard time getting started in the new year? Here are the first 9 days from the weight loss article "30 Easy Tips to Get Slimmer in 30 Days" to guide you through the next month.

DAY 1: HAVE A MISSION

Write a specific wellness mission for the upcoming weeks (think: "I will eat two clean meals per day for two weeks") and stick it where you'll see it. Remember: This is a jumping-off point, so it's OK to start small.

Personal Trainer Wisdom: Like any corporation, you need a strong mission statement and business plan for focus and structure when pursuing a goal. Your success will depend on how clear your state your intentions.

DAY 2: PURGE YOUR PANTRY

Toss out three food products labeled "low-fat," "reduced-fat" or "fat-free." They often pack more salt, sugar or even calories than the full-fat versions.

Personal Trainer Wisdom: Why stop there? Anything with dairy, refined sugar, and grains may undermine your weight loss goals too. What's the greatest surprise I've witnessed over the last 11 years of personal training clients? The weight loss struggles of vegans (even though they cut out dairy and meat). Why do they gain weight while maintaining this diet? Grains. If you incorporate any, be sure to only incorporate its whole form and restrict it to a 1/4 of the plate.

DAY 3: WEIGH YOURSELF

Research has linked hopping on the scale regularly to better weight-loss results.

Personal Trainer Wisdom: Michael Moody Fitness has linked awareness to better weight-loss results. While the scale is an important tool of accountability, my personal training clients have still lost weight by only jumping on it 1-2 times per month. Instead, pay attention to the way clothes fit and the symptoms you experience post-meals. If you're a numbers person like me, scale away but don't obsess over the numbers.

DAY 4: "GO" FOR A MILE

Walk, run-walk, bike, swim—your pick. And don't forget to time yourself.

Personal Trainer Wisdom: Most of your slimming success will be a result of your dietary choices. Nevertheless, fitness will sculpt and lean that machine of yours. With this being said, don't feel obligated to exercise 1-2 hours per day. 20-30 minute sessions can be just as effective.

DAY 5: EAT OFF SMALLER PLATES

New research has confirmed the age-old diet trick: Smaller dishes (try 9-inch ones) and cutlery will help with portion control and naturally reduce your calorie intake.

DAY 6: TRY A BIRD-DOG PLANK VARIATION

Start in plank position, then extend one arm and the opposite leg without disturbing your form; switch sides. Do 10 reps on each side.

DAY 7: TRADE BUTTER FOR AVOCADO

Everyone loves replacing butter with avocado for avocado toast. But you can also swap it into other recipes to up your fiber; replace 1 tablespoon of butter with 1/2 tablespoon of avocado.

Personal Trainer Wisdom: Since you're in the replacement mood, you may want to consider switching the toast to Ezekiel Bread too (although you should still limit this type of consumption).

DAY 8: SCAN YOUR KITCHEN

Do you have any foods that you just can't stop eating once you start? (We're looking at you, buttered popcorn and M&M's.) Think about what those are for you, and purge three of the ones that tend to knock you off track from your diet goals.

Personal Trainer Wisdom: I love chocolate. If it sits in front of me, I eat it. I survive by throwing it out while my pregnant wife is at work. Do what you need to do to survive...

DAY 9: GET UP AND MOVE

Walk, stretch, even squat —every hour on the hour. New research has shown that sitting for long periods raises your chance of getting a chronic disease, even if you exercise.

What's your game plan for losing weight?

Picture Credit:
Awesomejelly.com-Is avocado a viable substitute for butter?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now..

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 30 Easy Tips to Get Slimmer in 30 Days " on MSN.com.

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About the Author: Michael Moody, Wedding Officiant

Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.

Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

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66 Articles That Will Change Your Body in 2017

It's that time again to reflect on the best of the prior year. Based on popularity, effectiveness, and more, I've compiled a master list of articles that will help you transform yourself (with old favorites too). These tips have helped my personal training clients successfully lose weight and body fat, and they will help you too!

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests (then spend 20 seconds skimming the article).

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Weight Loss (Secrets and More!)

-How to Lose Weight Without Exercise
-The Secret to Losing Nearly 27 lbs!
-“20 Easy Ways to Cut 500 Calories a Day” Review

-“4 Surprising Benefits of Eating at Night” Review
-Science Confirms Two Ways to Lose Weight Fast
-4 Ways Your Brain Makes You Overeat—And How To Outsmart Yourself

-6 Things 'Successful Diets Have In Common
- “40 Things You’ll Gain When You Lose Weight” Review
-7 Ways to Lose Weight After 50

-Will Eating at Night Really Make You Gain Weight?
-"6 Things You Can Do Every Day to Prevent Weight Gain" Review
-5 Non-Diet Ways to Trick Yourself into Losing Weight

-"20 Easy Ways to Lose 5 Pounds at Work" Review
-"10 Secrets to Lose 25 Pounds Now" Review
-Do This Every Day, and You May Lose 20 Pounds in 6 Months

Why You're Not Losing Weight or Body Fat

-“10 Trendy Health Foods That Can Threaten Your Waistline” Review
-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review

-4 Weird Reasons Why You're Gaining Weight
-“5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review
-“Just Say No to That Detox Diet or Juice Cleanse” Review

-The Underlying Influence on Your Weight Loss Failures
-6 Diet Tricks That Are Actually Making You Gain Weight

-"Don't Fall for These 10 Weight-Loss Gimmicks" Review
-"5 Bad Things about Detoxing You Don't Know" Review

Recipes for Effective Weight Loss

-The Best Fish Nachos for Weight Loss!
-Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetables
-The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!

-Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Beans
-Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoes
-Vera Cruz Fish and Brussels Sprouts Weight Loss Dinner
-15 Minute Weight Loss Dinner from Trader Joes

Truth About Salads (And the Approach You Should Take)

-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

Losing Weight During the Holidays/Seasons

-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

The Right Protein for the Right Weight Loss

-Save the Cow! Here is a List of Non-Animal Protein Sources
-36 Ways to Fulfill Your Protein Needs While Losing Weight

Foods You Should Think Twice About....And Here's Why!

-"50 Foods You Should Never Eat" Review
-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review

-"The 10 Dirtiest Foods You're Eating" Review
-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

Drinks That Will Increase Your Waistline

-"20 Coffee Drinks with More Sugar Than a Can of Coke" Review
-How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
-"70 Most Popular Sodas Ranked by How Toxic They Are" Review

- “The Most Unhealthy Drink Orders at the Bar” Review
-"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
-4 Ways To Beat Your Diet Soda Addiction In One Week
-How Caffeine Could Prevent You From Losing Belly Fat

What to Keep in Mind While Eating at Restaurants/Airports

-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-How to Eat Healthy at the Airport

Fitness/Exercise Myths and More!

-4 Simple Ways to Flatten Your Stomach
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym

-“7 Myths About How to Stay in Shape” Review
-“How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review
-“20 Ways to Ensure Workouts Happen Every Day” Review

-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review
-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

How to Improve Your Sleep and Reduce Fatigue

-49 Reasons You're Always Tired
-11 Ways To Sleep Better Tonight
-This simple addition to your bedtime routine could make a huge difference in your sleep

Creating the Life Your Want, Goals, Travel, and More!

-Top 15 Travel Tips That You Need to Know
-99 Ways to Redefine Yourself Today
-Excerpt from the book Redefine Yourself: Define Your Purpose

Picture Credit: pjponline.com-How will you reshape your choices in 2017?

Article Credit:
Author: Michael Moody Fitness

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About the Author: Michael Moody, Wedding Officiant

Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.

Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!

The Best All-In (Life Changing) Fitness Plan for 2017

No matter if the past year was your best or worst, New Year's Day is officially a clean start. This is your chance to do a "check-in" with yourself. It's your chance to create a new adventure, refine your personal and business path, and/or redefine yourself.

With this being said, here is your all-in, quick guide to bring more structure to your nutritional and fitness approach. I don't advocate an all-or-nothing approach but this could be the opportunity to truly observe the patterns of you and instill the right habits (you are a human scientist after all). The keys to your success require observation, tracking, or whatever time necessary to efficiently reach your goals. I've included the breakdown below. Try it for a week or as much as a month. If you don't want to change your approach, no worries! If the current plan still works, let's continue! Otherwise, read away!

TRACKING YOUR WEIGHT AND BODY FAT

Up to this point, most of my clients only check their weight and body fat when they want (we occasionally do a "check-in"). Luckily, we can achieve success without obsessing over a number. Nevertheless, this is a good time to measure the correlation between your weight/body fat and what you do and eat. I've attached a former personal training client's excel spreadsheet with his numbers as an example. Try to replicate by replacing his numbers with yours. Maybe you will lose 27 lbs and a lot of body fat too! Be sure to identify his fluctuations and the possible reasons he wrote in the notes column.

Personal Trainer Tools

Omron Handheld Body Fat Analyzer, Bodyweight Scale

Activity

Record the date, weight, body fat, and any necessary notes each morning before breakfast. Please note that the handheld analyzer is more reliable than a scale for a measure of body fat (the margin of error is still 1-2% but it is most reflective of your trends and patterns).

FITNESS WORKOUTS

You don't need to exercise to lose weight (despite what every personal trainer likes to tell you). If you want to achieve optimal health, though, a fitness plan will minimize many diseases, disorders, imbalances, pain, discomfort, stress, body fat, and more. Most important, you will develop the lean look you desire. Considering our sedentary lifestyles, you should exercise at least 3 days per week to achieve a noticeable physical change (not just weight loss). Since you're an overachiever and want the best out of yourself, I challenge you to exercise 5 days per week (30-60 minutes apiece). Keep the blood flowing to the muscles...keep them activated. No matter if you focus on weight loss or not, everyone wants to look lean...which means losing body fat. You will achieve this with a consistent, challenging routine. Watching Judge Judy on the recumbent bike while sipping tea doesn't count. If your goal is 15 reps, you should struggle to reach 13.

Tools

Personal Trainer, Gym Memberships, Condo Gym, At-home Equipment, Stairmaster

Plans

Here are several examples. Choose the one that you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more.

"I'm Convinced, But Too Busy" Plan

*2-3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything)/muscular endurance, muscular strength, aerobic endurance

*3 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 3 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Endurance Legs / Core Circuit
- Day 3 Explosive Legs / Arms / Shoulders / Core Circuit

"Let's Do 4 and See What Happens" Plan

*3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*4 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 4 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit

"You Had Me At Hello" Plan

*4 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*5 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga

Notes: If 5 days of strength, then:

- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
- Day 5 Upper Body / Lower Body / Core Circuit

"Make Me Look Like Arnold" Plan

*4 Days / 15-20 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance

*5 Days / 30-60 minutes / 8-10 reps: Functional Training / Strength Training / Yoga

Notes: If 5 days of strength, then:

- Day 1 Chest / Core Circuit
- Day 2 Back / Core Circuit
- Day 3 Strength-Endurance Legs / Core Circuit
- Day 4 Arms / Shoulders / Core Circui
- Day 5 Upper Body with Bands and Body Weight / Explosive Legs / Core Circuit

NUTRITION

Simple Plate Ratio

Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you...i.e., athletes will need 2000 plus). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (See the chart below):

· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.), Note: Athletes or clients with a strength-based focus will need an amount closer to 40%
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.

Add This to Your Diet

Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:

· If you need fiber, substitute grains for beans or dark leafy greens.
· If you need calcium or vitamin d, substitute dairy for dark leafy greens.
· If you need antioxidants, substitute red wine for grapes.
· If you need protein, substitute the protein supplement shake for lean meat, eggs, fish, nuts, etc.

Subtract This from Your Diet (Subtraction List)

Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.

· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)

Integrating Change

Record your consumption every day and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:

· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day

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Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:

· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations

As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1, and you can redefine your new boundaries in Month 2!

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Always remember that the suggestions above are meant to be adaptable to your body. Take this time to learn about your body without causing any inflammation or a nutritional deficiency. Good luck!

More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review

Picture Credit:
O2Fitnessclubs.com-What steps will you take to change your life in 2017?

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About the Author: Michael Moody, Wedding Officiant

Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.

Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.

If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!