Find your best self before the wedding ceremony and read marriage, relationship, and wellness tips from Denver wedding officiant, Michael Moody.

Michael Moody 1/26/18 Michael Moody 1/26/18

7 Ways that Keep My Personal Training Clients Motivated

Introduction

After 12 years of personal training, I can confidently say that there isn’t a standard method of motivation that works for everyone. To make life more challenging, all motivational tools are only effective for 3-6 weeks, even if the strategy is perfectly aligned with the person’s drive, wants, needs, schedule, and personal/professional demands (a lot of factors to consider… always).

So, how can YOU motivate yourself and maintain motivation and sanity while trying to achieve your never-ending list of goals? First, understand yourself. Are you the ambitious, self-driven person who is self-employed or self-directed at home or in the office? You’re always focused on something, but you haven’t figured out why another important goal is a priority. You don’t always need someone to tell you to show up; you need her or him to tell you how to do it efficiently and effectively.

Or are you more effective and efficient under the direction of someone else? You’d rather focus on what you need to do and let others take on the burden of the big picture (no problem with specializing, though). While doing something effectively and efficiently is essential, you need a leader to keep your sights on the target.

Either way, both personalities need to add value to a goal to justify its course. Do you genuinely value the goal? Why do you want to achieve this goal? Is it your choice to pursue this goal? Do you believe in this goal?

They must also recognize potential obstacles, such as perceived demands, genuine personal and professional demands, and a lack of education or guidance.

Your personality and potential obstacles will definitely shape whatever approach you adopt in life. Keep them in mind while you choose a strategy from the list below:

Tips from my Personal Training Clients

Create a Fitness Calendar.

JK keeps a calendar of the current month on her fridge. If she exercises, she describes the activity on that day. If JK can’t work out, then she draws a big X in the box instead. Seeing multiple Xs within a given period is motivation to start moving again!

2. Set Rules.

CK sets two hardline rules to keep herself from overworking. No matter the professional demand, she never touches work-related projects on Saturdays and cuts out all electronic work-related activities in the evening as well. As a self-employed producer, CK could work around the clock. These rules help her maintain sanity while allowing ample time for creative thought and other personal focuses.

3. Align Your Behaviors with Your Ideal Self.

MJ routinely checks in with himself to see whether his current habits align with his ideal self. Common questions he may ask himself: Does this activity help me achieve my overall goals? Am I on the correct path to my goals? Are my habits conflicting with who I am or my most important goals? What new goals do I need to create to achieve or maintain my ideal self again?

4. Carry a Book.

“Always carry a real book that either:

a) is part of the research for a current project
b) is part of research for a future project
c) has nothing to do with anything, is just for fun, and allows the mind to make new connections

Instead of looking at your phone while waiting in line or being bored while your date is in the bathroom, look at this book. Even better, from my fave comic writer, Kieron Gillen — he recommends always reading three books that fall into these different categories at once. Most important! Tablets do not count. These must be actual paper books--your mind doesn't think in the same ways connected to the internet, and you will also be tempted to look at social media.” - DK

5. Maintain Close Relationships with Family and Friends.

“I find that preventative measures are effective. By staying in touch and involved with family (even throughout the country) and friends, I keep a balanced life and outlook, so that any one thing that comes up cannot cloud my perspective on what is truly important. As such, any one thing, which may want to steal time and energy from other goals unnecessarily, becomes much harder to affect me.” - RA

Tips from a Personal Trainer

1. Create a Routine

Simplify to pursue. Eliminate decision fatigue by creating a consistent routine for how you wake, eat, work, and prepare for bed. It will free up crucial mental energy to focus on your new goal.

2. Plaster Unconscious Cues

I always plaster post-it notes with my goals on a wall I see every day… like the inside of my closet (we don’t need the world to see my goals!). Every time I grab my clothes, I consciously and unconsciously see them, and the more I see them, the more likely I will live consciously and unconsciously in line with these goals. I’ve also posted a picture of a critical written goal on the wallpaper of my phone to remind myself every time I open it. Although I won’t consciously take the time to read it every time, my mind will certainly recognize it as a reminder.

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!

Michael Moody 1/19/18 Michael Moody 1/19/18

82 Ways To Change Your Shape in the Mirror in 2018

Introduction

It’s that time again!! Every year, I compile a master list of the most valuable articles that have helped my personal training clients achieve optimal health and weight loss. It’s a comprehensive list of old and new that will help you eliminate the guesswork.

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 this list to find the headlines relevant to your current goals and interests (then spend 20 seconds skimming the article).

EFFECTIVE WEIGHT LOSS TIPS AND MORE!

WHY YOU'RE NOT LOSING WEIGHT OR BODY FAT

EASY RECIPES FOR WEIGHT LOSS

WHY SALADS MAY NOT HELP YOUR WEIGHT LOSS GOALS

HOLIDAY WEIGHT LOSS TIPS

BEST SOURCES OF PROTEIN FOR WEIGHT LOSS

FOODS YOU WANT TO AVOID....AND WHY!

WHY YOU SHOULD AVOID THESE DRINKS

HOW TO EAT AT RESTAURANTS AND AIRPORTS

FITNESS/EXERCISE MYTHS AND MORE!

THE KEYS TO IMPROVE YOUR SLEEP AND REDUCE FATIGUE

RESOLUTIONS, GOALS, AND RELATIONSHIPS

”13 Weight Loss Resolutions You Shouldn't Make" Review
”The Best All-In (Life Changing) Fitness Plan for 2017
5 Morning Habits That Have Made Me More Successful (and Less Stressed)
"9 Ways to Ensure Your Relationship Is Built to Last" Review
Excerpt from the book Redefine Yourself: Define Your Purpose

Picture Credit: souprecipesforweightloss.com-Will this smoothie help you change your shape in the mirror?

About the Author: Michael Moody, Wedding Officiant

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!

Michael Moody 12/27/17 Michael Moody 12/27/17

"13 Weight Loss Resolutions You Shouldn't Make" Review

Introduction

Are your New Year’s resolutions already setting you up for failure? Check out these rewrites to set you up for weight loss success (from the MSN article “13 Weight Loss Resolutions You Shouldn't Make”).

1. "I want to lose 20 pounds"
"Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution," says Amidor.

Revised resolution: Lose 1 pound per week
"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," suggests Amidor. "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."

Personal Trai ner Wisdom: Big, drastic changes can be overwhelming and tiring. Test the effect of small changes, 1 lb at a time. Also, don’t forget that losing 1-2 lbs per week is most sustainable. Not fast enough? It isn’t your biological choice. Time for acceptance. With this trend, do you really have 52-104 lbs to lose anyway? Most likely not. Be patient and do this right.

2. "I'm going to stop eating at restaurants"
“Nixing a night out with friends for the sake of your diet is no way to live,” says Amidor. “You'll only wind up frustrated and will be more likely to fall off the wagon.”

Revised resolution: Order smarter at restaurants
"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests Amidor. In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed," says Amidor.

Personal Trainer Wisdom: I don’t completely agree with this suggestion. I’ve seen many people build a first-course habit at all costs (this time, a salad; next time, fried calamari). To minimize starvation, eat a small balanced meal (10 almonds AND an apple) 1-2 hours before dinner instead, and stick to a mindful entrée at the restaurant.

3. "I'm going to weigh myself every morning"
"Daily weigh-ins are not an accurate gauge of progress," says Tanya Zuckerbrot, a registered dietitian based in New York City and founder of the F-Factor Diet. Water retention and hormones can mean as much as a two-pound swing in as little as a day. Plus, if your weight-loss plan involves strength training (and it should!), you may even gain weight from increased muscle weight while still losing fat and inches.

Revised resolution: Measure weight loss in inches, not pounds
“When you feel your pants getting looser as the weeks go by, you'll know you're slimming down,” says Zuckerbrot.

Personal Trainer Wisdom: While checking the scale may give you an overall indication of your weight-loss trend, minor day-to-day fluctuations may be caused by several of the aforementioned factors. Don’t sacrifice your sanity and save the scale for a monthly check-in.

4. "I'm going to eat 900 calories a day until I lose the weight"
Sure, severely restricting your calorie intake will spur weight loss, but you'll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). "This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight," says Amidor.

Revised resolution: Develop a healthy eating plan with an RD
If you're unsure how to lose weight the healthy way, consider making an appointment with a dietitian. "Many RDs now take insurance, so don't be afraid to ask if yours is accepted," says Amidor. The Academy of Nutrition and Dietetics has a registered dietitian referral service that allows you to search a database of practitioners across the nation.

Personal Trainer Wisdom: Repeat this mantra: “You don’t need to create a deficit to lose weight, you don’t need to create a deficit to lose weight, ….” Your body is an effective and efficient machine that operates optimally when fueled and repaired properly. Most commonly, the average (sedentary) person only needs 1300-1700 calories per day. Trust your body. When you live in line with your set metabolism for a given point, your body will lose the weight for you.

5. "I'm going to cut calories by skipping breakfast"
Research shows that foregoing a morning meal will put you on the fast track to weight gain, not a loss. In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day.

Revised resolution: Eat a protein-packed breakfast every morning
“Eating a filling breakfast lessens the chances of bingeing on junk later in the day,” says Zuckerbrot. "Pair lean proteins with high fiber, complex carbs….to keep hunger at bay and ward off craving all day long."

Personal Trainer Wisdom: Eat a protein-packed ________ is soooooooo 2005. You’re better than this! My revised resolution: Eat a nutrient-packed breakfast of vitamins, fiber, fat, and protein every morning.

6. "I'm going to get more exercise"
"This resolution isn't specific enough to be successful," says Jim White, a personal trainer and registered dietitian in Virginia Beach, Va.

Revised resolution: Commit to a set number of weekly workouts
Fitness newbies should start with one weekly workout that combines cardio and weight training, like a body sculpting class or a session with a trainer. After three weeks, build up to two weekly workouts, and over time aim for five workouts a week. Progressing slowly wards off injury and excessive soreness that may prevent or deter you from sticking to your exercise program.

Personal Trainer Wisdom: The more general your approach, the more general your results. Create a business plan for your fitness. What is your mission? What results do you expect? What do you need to do? What do you want to do? What progression is realistic for you?

7. "I'm going to the gym for two hours every day"
“Working out two hours a day is not only boring, but it can also cause injury in newbies who aren't used to being physically active,” warns White.

Revised resolution: Do efficient workouts
“Trade in long sweat sessions for high intensity, 30-minute interval workouts—you won't burn out as quickly and you'll actually torch more calories than doing long, drawn-out workouts," says White. Plus, researchers from the University of Western Australia found that interval training helps suppress post-workout appetite, further accelerating weight loss.

Personal Trainer Wisdom: In our society, we have latched on to the idea that everything should be scheduled for an hour. Have you ever wondered why? You might be surprised by what you achieve in half the time (especially when you plan and move with intent).

About the Author: Michael Moody, Wedding Officiant

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!

Michael Moody 12/13/17 Michael Moody 12/13/17

How to Save Hundreds of Dollars This Holiday Season (My Favorite Tricks)

Introduction

Don’t let holiday spending cause you stress anymore! It’s the holidays…you should feel jolly!!! Here are my surefire tips to put cash back in your wallet (and still get what you want). I’ve used these tricks throughout the year, especially during this holiday season.

Earn cash back with Ebates.

Personal Trainer Wisdom: My friend Allison introduced Ebates to me last holiday season, and holiday shopping has never been the same. The concept: You’ll receive a check for shopping at online retailers you normally would anyway. Of course, I met her suggestion with much skepticism. Within 3 months, though, I received a payment of over $300, and I haven’t questioned it since. Basically, Ebates.com has partnered with popular retailers, including Target, Amazon, Dell, and many others, to offer you a percentage back on your purchases. Although the return rate is typically 1-5%, most retailers double their return policy during the holidays. Right now, Dell, Barnes and Noble, Barney’s New York, The Container Store, Coach, Under Armor, and Shoes.com are offering 12%! Last year, my wife and I purchased a television from Dell for a retail value of $1000. Luckily, Dell was offering a 10% Ebate and another 10% with Dell financing (saving me a total of $200). You can also receive $10 in your account when someone sends you a referral code — more free money. My referral code is https://www.ebates.com/r/MICHAE50039?eeid=28187. Trust me…this is real.

2. Honey finds coupon codes for you.

Personal Trainer Wisdom: Honey is another excellent web browser extension built to save you money. At one point, I scoured the internet for coupon codes (thank you, RetailMeNot, for your years of service). No longer! After you create your account on https://www.joinhoney.com/ and download the extension, begin shopping! As you check out, click on the Honey extension. She will scour the internet for you and automatically apply the best coupon codes. Recently, I purchased a computer from Lenovo and saved $50 with a Honey code (and I also received $50 in cash back from Ebates for a total of $100 off). Crazy enough, Honey is most compatible with Amazon. You can check Honey for a lower price without visiting the checkout. Just click on the button next to the price!

3. Book flexible travel using Google Flights.

Personal Trainer Wisdom: Even though you have a travel destination in mind, would you be willing to fly to a nearby city or somewhere else on the exact dates to save hundreds of dollars? Absolutely! With Google Flights, you can find cheaper round-trip flights based on proximity using their interactive map. After you input your desired dates, click on the map. You’ll notice the lowest round-trip fares for any city in the world based on your selection. A few years ago, we tested this tip while looking for flights to Spain. We found spring airfare to Barcelona for $1300. After reviewing the map, we purchased $500 round-trip tickets to Dublin, Ireland instead! Not only did we see another world city on our trip, but we also saved nearly 37% on total airfare (we booked another flight to Barcelona a few days later after our arrival for $320 apiece). Basically, we saw Ireland and Spain for only $820 round-trip!! Keep in mind that your flexibility will determine your success with discounts. Good luck!

4. Use your Discover Credit Card on Amazon Prime

Personal Trainer Wisdom: Although you typically receive a 2% return on your rewards credit cards, Discover is now offering a 5% return on all Amazon purchases this holiday season. Time to stock up on everything you typically purchase throughout the year for a fraction of the price (especially if you use this discount with Honey). Link your Discover Card to your Amazon Prime account today!

5. Trade mileage for services (and save nearly 85%)

Personal Trainer Wisdom: Many rewards credit cards offer an introductory benefit of 50-80,000 miles/points for signing up (usually with only a $95 annual fee). Why not barter these relatively free miles with your service provider? I value 60,000 miles at $1200 (the cost of a European trip in economy class). If you transfer the miles to me as a credit for $1200 of personal training services, you’ll save nearly $1000. The only cost to you is the annual fee of the credit card and the $100 fee for transferring the miles. Worst-case scenario? Your service provider says no. Worth trying though!

About the Author: Michael Moody, Wedding Officiant

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!

Michael Moody 12/5/17 Michael Moody 12/5/17

You Should Master These 6 Exercises Before the New Year (And Here's How)

Introduction

The new year is almost upon you, and it's time to refine your foundational movements. Here are six exercises you need to perfect (and how) before you reinvent your routine on January 1st:

Personal Trainer Exercise: Squat Over Bench or Chair

Prompt: Feet straight and hip width, screw in the feet, draw in the belly button, hinge at the hips, tuck the chin (to create neutral spine)
Progression (15-20 reps):
-Knees in line with hips
-Knees in line with hips while holding 5 lb dumbbells
-Knees in line with hips while holding 10 lb dumbbells
-Knees in line with hips...away from the seat
-Knees in line with hips...away from the seat while holding 5 lb dumbbells
-Knees in line with hips...away from the seat while holding 10 lb dumbbells

2. Personal Trainer Exercise: Walking Lunge

Prompt: Feet straight and hip width, draw in the belly button, plant the front foot, screw in the foot, slight hinge at the hips, tuck the chin (to create neutral spine), feet together
Progression (15-20 reps):
-Drop 1 inch
-Drop 2 inches
-Drop 3 inches
-Reassess

3. Personal Trainer Exercise: Step Up

Prompt: Screw in one foot on the step (heel under the knee), draw in the belly button, slight hinge at the hips, tuck the chin (to create neutral spine), bring the opposite knee forward
Progression (15-20 reps):
-6-inch step
-9-inch step
-12-inch step
-15-inch step
-18-inch step
-Reassess

4. Personal Trainer Exercise: Stairclimber

Prompt: Draw in the belly button, slight hinge at the hips, tuck the chin (to create neutral spine)
Progression (time):
-Increase your time by 30 seconds each week/1 minute higher level, and then 1 minute lower level....alternate

5. Personal Trainer Exercise: Pulldown

Prompt: Feet straight with heels under knees, screw in the feet, shoulders above your hips, draw in the belly button, keep the bar straight across
Progression (15-20 reps):
-45 lbs
-52 lbs
-60 lbs
-Reassess

6. Personal Trainer Exercise: Dumbbell Curl (1 Arm at a Time)

Prompt: Feet straight and hip width, screw in the feet, draw in the belly button, hips under your shoulders, elbow tucked to your side
Progression (15-20 reps):
-8 lbs
-10 lbs
-12 lbs
-15 lbs
-Reassess

Photo Credit:
Livestrong.com–Are they properly performing a squat?

About the Author: Michael Moody, Wedding Officiant

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!

7 Ways that Keep My Personal Training Clients Motivated

Introduction

Tips from my Personal Training Clients

Create a Fitness Calendar.

2. Set Rules.

3. Align Your Behaviors with Your Ideal Self.

4. Carry a Book.

5. Maintain Close Relationships with Family and Friends.

Tips from a Personal Trainer

1. Create a Routine

2. Plaster Unconscious Cues

About the Author: Michael Moody, Wedding Officiant

82 Ways To Change Your Shape in the Mirror in 2018

Introduction

EFFECTIVE WEIGHT LOSS TIPS AND MORE!

WHY YOU'RE NOT LOSING WEIGHT OR BODY FAT

EASY RECIPES FOR WEIGHT LOSS

WHY SALADS MAY NOT HELP YOUR WEIGHT LOSS GOALS

HOLIDAY WEIGHT LOSS TIPS

BEST SOURCES OF PROTEIN FOR WEIGHT LOSS

FOODS YOU WANT TO AVOID....AND WHY!

WHY YOU SHOULD AVOID THESE DRINKS

HOW TO EAT AT RESTAURANTS AND AIRPORTS

FITNESS/EXERCISE MYTHS AND MORE!

THE KEYS TO IMPROVE YOUR SLEEP AND REDUCE FATIGUE

RESOLUTIONS, GOALS, AND RELATIONSHIPS

About the Author: Michael Moody, Wedding Officiant

"13 Weight Loss Resolutions You Shouldn't Make" Review

Introduction

1. "I want to lose 20 pounds"

2. "I'm going to stop eating at restaurants"

3. "I'm going to weigh myself every morning"

4. "I'm going to eat 900 calories a day until I lose the weight"

5. "I'm going to cut calories by skipping breakfast"

6. "I'm going to get more exercise"

7. "I'm going to the gym for two hours every day"

About the Author: Michael Moody, Wedding Officiant

How to Save Hundreds of Dollars This Holiday Season (My Favorite Tricks)

Introduction

Earn cash back with Ebates.

2. Honey finds coupon codes for you.

3. Book flexible travel using Google Flights.

4. Use your Discover Credit Card on Amazon Prime

5. Trade mileage for services (and save nearly 85%)

About the Author: Michael Moody, Wedding Officiant

You Should Master These 6 Exercises Before the New Year (And Here's How)

Introduction

Personal Trainer Exercise: Squat Over Bench or Chair

2. Personal Trainer Exercise: Walking Lunge

3. Personal Trainer Exercise: Step Up

4. Personal Trainer Exercise: Stairclimber

5. Personal Trainer Exercise: Pulldown

6. Personal Trainer Exercise: Dumbbell Curl (1 Arm at a Time)

About the Author: Michael Moody, Wedding Officiant