Find your best self before the wedding ceremony and read marriage, relationship, and wellness tips from Denver wedding officiant, Michael Moody.
My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)
Recently, a friend reached out about his frustrations with trying to lose weight. Here is my advice. It might help you overcome the weight loss wall you’ve hit too.
My Advice to a Friend
Hey! Thanks for the specific notes and questions! It says a lot about your dedication to this process.
Losing weight is a complicated goal. It is a constant battle with your needs and wants. No matter how hard you try, you will compare everything to your long-term eating habits and what you want. This makes change very challenging. You've already established a foundation on autopilot that is comfortable and free of deciding or testing (even though it hasn't helped you reach your goal). It's no wonder you may be more likely to talk yourself out of the new food than figure out a way to integrate it into your diet. Unfortunately, you may end up spending a lifetime in dietary cycles and weight fluctuations to protect what you love most (which I understand firsthand).
If you follow the guidelines in the article How to Lose Weight Without Exercise, though, you will....absolutely....without a doubt....achieve your weight loss goal number. Surprisingly, it can be achieved without killing yourself in the gym. Other people would rather avoid this approach for reasons that make sense: it is a drastic departure from their norms (as mentioned above). They basically have to revise their social lifestyle (to a degree not as great as most people think) and their decision-making process, as well as conduct necessary check-ins on their health and other aspects. It's a lot of work (at first). Once you set your new normal on autopilot, though, it's no longer work-it's automatic (similar to your food interests now). Essentially, you're building a new physical and emotional relationship with your food.
Your questions are fair, and you deserve an extensive, comprehensive answer. At this point, I've reframed the answers in many different ways. Nothing will explain them more thoroughly than Dr. Fuhrman's book End of Dieting. I highly recommend reading the first 180 pages of this book this weekend. If you need a copy, I have an extra one.
Never forget that usually, the one thing you're avoiding doing is probably the one you need to do the most. You can exercise for 2 hours per day, 7 days per week, but it will still avoid the dietary change you probably 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 really eat. And if you read the book 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 that aligns with your wants?
This isn't an easy road, and I have the most respect for you hitting it dead on! Let's reach that number! Let's make this happen!
Personal Trainer Wisdom: When Tom (name changed) originally emailed me about his recent frustrations with the weight-loss process, his pain, anguish, and frustration bled through every word. He battled 2 cycles of losing 9 lbs, only to gain it back in the months that followed. At the time of the email, Tom reached his highest weight once again. You can imagine the emotional ups and downs he went through during that time. While it appears, on the surface, that Tom failed over the last year, it has indeed revealed a mindset and set of habits that have led to these patterns… valuable information for long-term change. It also showed that he is persistent and able to set boundaries… even though these boundaries aren't ideal for his health right now.
I wish I could say that weight loss is as easy as it is commonly advertised. No matter what any personal trainer, advertisement, or “weight loss professional” tells you, it REQUIRES a mental, emotional, and physical approach. While it may seem daunting, it could be the push you need to truly learn about yourself. It’s time to think about the advice above. Update: Tom has lost 12.5 lbs with consistency, patience, and persistence since my email response.
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!
Do you have what it takes to pass this physical test to join the FBI?
Introduction
I’m currently helping one of my personal training clients train for the FBI physical test. Using their guidelines and scoring system below, see if you have what it takes too!
The PFT test consists of four mandatory events that are administered in the following order with no more than five minutes of rest in between each event. There is a strictly defined scoring scale and protocol for each event. Applicants entering under the Tactical Recruitment Program (TRP) must also complete the pull-up event.
1. Maximum number of sit-ups in one minute
2. Timed 300-meter sprint
3. Maximum number of continuous push-ups (untimed)
4. Timed one and one-half mile (1.5 mile) run
5. Pull-ups (TRP applicants only)*
Passing Score: Applicants must achieve a minimum cumulative score of 12 points, with at least 1 point in each of the four events.
TRP applicants: TRP applicants must achieve a total of 20 points, with at least 1 point in each of five events (including pull-ups).
Personal Trainer Wisdom: When training for such a test, determine your strongest and weakest events (your baseline). From there, evaluate how much time you’re willing to spend on each and whether it’s worth it based on the point system.
1. PFT Protocol and Scoring Scales: Sit-Ups
Trainee lies back with tops of shoulder blades touching the floor; hands behind the head with fingers interlaced. The knees are bent at a 90-degree angle with the feet placed flat on the floor (feet are held in place by a partner with partner's hands at the tongue of the trainee's shoes and knees on the trainee's toes). Trainee raises upper body until the base of the neck is in line with the base of the spine (back is perpendicular to the floor); trainee then returns to the starting position (i.e., the tops of both shoulder blades must touch the floor). This is a timed one-minute continuous motion exercise.
Score Female Range Male Range
-2 29 and below 31 and below
0 30-34 32-37
1 35-36 38
2 37-40 39-42
3 41-42 43-44
4 43-46 45-47
5 47-48 48-49
6 49-50 50-51
7 51-52 52-53
8 53-54 54-55
9 55-56 56-57
10 57 and over 58 and over
Personal Trainer Wisdom: Sit-ups are soooooo 1950….But I can see why the FBI still includes them on their test. We need to jump out of bed and get off the floor after all! Unfortunately, you will most certainly compromise your neutral spine during the movement. Instead of building up inflammation during training, don’t be afraid to focus on the transverse abs (lower abs) while performing a crunch.
2. PFT Protocol and Scoring Scales: 300-Meter Sprint
The 300-meter sprint event usually takes place on a 1/4 mile oval track (although this may change based on individual circumstances). Trainees will start from a standing position and run 300 meters (3/4 of one lap).
Score Female Range Male Range
-2 67.5 and over 55.1 and over
0 67.4-65.0 55.0-52.5
1 64.9-62.5 52.4-51.1
2 62.4-60.0 51.0-49.5
3 59.9-57.5 49.4-48.0
4 57.4-56.0 47.9-46.1
5 55.9-54.0 46.0-45.0
6 53.9-53.0 44.9-44.0
7 52.9-52.0 43.9-43.0
8 51.9-51.0 42.9-42.0
9 50.9-50.0 41.9-41.0
10 49.9 and below 40.9 and below
Personal Trainer Wisdom: Interval sprints within a progressive program will help you reach a faster time in no time.
2. PFT Protocol and Scoring Scales: Push-Ups
Trainees begin in front leaning rest position (i.e. hands on the floor one to two hand widths beyond the shoulders with elbows away from the body, arms fully extended, and body held straight, with the feet no more than three inches apart and the toes touching the floor). As the arms are flexed, the body is lowered toward the floor until the upper arms are parallel to the floor (straight line from center axis of elbow to center axis of shoulder). Trainees complete the exercise after returning to the starting position. This is a continuous motion exercise.
Score Female Range Male Range
-2 4 and below 19 and below
0 5-13 20-29
1 14-18 30-32
2 19-21 33-39
3 22-26 40-43
4 27-29 44-49
5 30-32 50-53
6 33-35 54-56
7 36-38 57-60
8 39-41 61-64
9 42-44 65-70
10 45 and over 71 and over
Personal Trainer Wisdom: While most people compromise their shoulders, elbows, and wrists during a pushup, you can build up the necessary strength through planks, dumbbell chest presses, band chest presses, and a mix of shoulder and tricep exercises.
3. PFT Protocol and Scoring Scales: 1.5 Mile Run
The 1.5 mile run event most often takes place on a 1/4 mile oval track (although this may change based on individual circumstances). Trainees run six laps around the track.
Score Female Range Male Range
-2 15:00 and over 13:30 and over
0 14:59-14:00 13:29-12:25
1 13:59-13:35 12:24-12:15
2 13:34-13:00 12:14-11:35
3 12:59-12:30 11:34-11:10
4 12:29-11:57 11:09-10:35
5 11:56-11:35 10:34-10:15
6 11:34-11:15 10:14-9:55
7 11:14-11:06 9:54-9:35
8 11:05-10:45 9:34-9:20
9 10:44-10:35 9:19-9:00
10 10:34 and below 8:59 and below
Personal Trainer Wisdom: While long endurance runs should be included in your program, sprint training will also exponentially increase your speed in this area.
4. PFT Protocol and Scoring Scales: Pull-Ups
*Note: Only candidates in the Tactical Recruiting Program (TRP) will complete this event. The candidate hangs from a horizontal bar, hands and least shoulder width apart (but no more than twenty-three inches apart as measured from the outsides of the hands) with palms turned away from face and arms fully extended. As the candidate flexes their arms, they pull their body upward until the candidate’s chin is higher than the bar. There can be no swinging or jerking of the body or use of the legs in an effort to propel the body upward. The candidate then lowers their body back to the hanging position with their arms fully extended. This is a continuous motion exercise.
Score Female Range Male Range
0 0 0-1
1 1 2-3
2 2 4-5
3 3 6-7
4 4 8-9
5 5 10-11
6 6 12-13
7 7 14-15
8 8 16-17
9 9 18-19
10 10 and over 20 and over
Personal Trainer Wisdom: Very few people can perform a proper pull-up. Have no worries, though. A progressive approach with planks, pulldowns, assisted pull-ups, and exercises for your scapula could help reach and surpass the minimum for this event.
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 Detailed Itinerary You NEED for a Long Weekend in London (And a List of 141 of their Best Restaurants)!
Let me help you take the guesswork out of your planning. My wife and I took our babymoon in London about 2 months before Preston was born. Here is the DETAILED itinerary from that memorable English long weekend of history, food, and afternoon tea! I’ve also included a list of the top 141 restaurants in the Queens land! Thank you, Allison, for all of your help planning this unforgettable trip (Thank your friend for us too!).
General Itinerary
March 1: Fly to London
2: London
3: London
4: London
5: London
6: London /Fly to Chicago
Flights
1st: Fly to London
United Flight UA 938 from Chicago
Depart: 9:15 pm (03/01) ORD
Arrival: 11:05 am (03/02) LHR
6th: Fly to Chicago
United UA959 from London
Depart: 3:25 pm LHR
Arrival: 6:25 pm ORD
Stays/Airbnbs
2th-6th: London
Gorgeous Central Luxury Apartment with Henry
10 Craven Street Flat 6, Greater London, WC2N 5PE, United Kingdom
44 7482 158077
Checkin: 2:00 pm
Checkout: 10:00 am
Specific Itinerary for Each Day
Day 1 Thursday
-Check-in at the Airbnb: Sleeping is for the dogs! Get exploring!
-Take a stroll through the nearby Trafalgar Square and Covent Garden Market Square. Watch street performers embarrass your spouse.
-Eat Spanish tapas at Barrafina.
-Stroll through the streets of London until you fall asleep.
Day 2 Friday
-Visit the free British Museum and grab an audio tour guide to see the Rosetta Stone and statue representations of Hugh Grant from each of his ironic romantic comedies (not true) under an hour. -Shop at Harrods Dept. Store and Oxford Street.
-Sip a cocktail at Rules Restaurant (one of London’s oldest restaurant from 1798).
-Eat dinner at Ivy Restaurant: Look for English politicians and celebrities.
-Grab an after-dinner drink at the skyscraper, The Shard, to see London alive at night.
Day 3 Saturday
-Eat an early breakfast at NOPI.
-Watch the changing of the guard at the Buckingham Palace at 11:00 am and stroll through St. James Park and Kensington Gardens.
-Walk around Parliament Square and observe Big Ben looking down on the protestors. So judgmental! Too bad your name isn’t really Ben!
-Take the audio tour in Churchhill's War Rooms.
-Enjoy Afternoon Tea at the Savoy (Thames Foyer): Make reservations ahead of time and prepare your tiny fingers for little tea cups, sandwiches, and sweet goodies.
-You’re dressed up and ready for a night out! Go to see ‘Wicked’ or another musical in the Piccadilly Circus area.
Day 4 Sunday
-Grab breakfast at Dean Street Townhouse and then a walking cup of Monmouth Coffee.
-Sign up for a free 45 minute Beefeater tour with the men in red at the Tower of London. No samples of gin apparently. See the royal jewels and remind your loved one of your upcoming birthday. Take a look at the London Bridge and wonder why you thought the other bridge was the London Bridge.
-Visit the Tate Modern Art Gallery.
-Head to Lamb and Flag Pub for bangers and a beer (the favorite watering hole of Charles Dickens from the 1700s).
-Explore Covent Garden until you find an antique map store. Purchase geographic representations of England, France, and Spain from the early 1700s for your son’s nursery/man cave. Continue exploring the surrounding neighborhoods.
-Eat dinner at the Italian indulgence, Bocca Di Lupo, and sneak across the street for gelato.
-Grab an after-dinner cocktail at the Ham Yard Hotel.
Day 5 Monday
-Grab a quick bite near the Airbnb.
-Take a tour of the Westminster Abbey: Arrive early to avoid long lines or attend the Choir Evensong at 3:00 pm on Sunday instead.
-Fly home!
London Restaurants for Dinner (Be sure to make reservations on Opentable.com at least a few days in advance)
10 Greek Street (British)
28-50 Wine Workshop & Kitchen
8 Hoxton Square (sis of 10 Greek St)
Amaya (Indian)
Anchor & Hope (gastropub)
Andina (Peruvian)
Bar Boulud (French American)
Barbecoa (Jamie Oliver's, meat)
Barnyard (meat)
Barrafina (Spanish, sis of Fino)
Berners Tavern (British)
Bistrotheque (European)
Bocca Di Lupo (Italian)
Brindisa, London Bridge (Spanish)
Bubble Dogs (hot dogs & champers)
Bull & Last (gastropub)
Busaba Eathai (Thai)
Ceviche (Peruvian)
Cecconi's (Italian)
Chiltern Firehouse (European)
City Social
Coq d'Argent (French)
Dabbous (British/ burgers)
Dean Street Townhouse (British)
Dinner by Heston (British)
Ducksoup (wine bar)
Eight-over-eight (Asian) Ember Yard (basque tapas)
Fino (Spanish)
Flat Iron (cheap steak)
Flesh & Buns (Asian)
Four Seasons (roast duck)
Foxlow (steak, owners of Hawksmoor)
Galvin at Windows (French)
Granger & Co (Aussie brunch)
Gymkhana (Indian)
Hakkasan (Chinese)
Hawksmoor (steak & burgers)
Hereford St (gastropub)
Honey & Co (Middle Eastern)
Honest Burgers
Hummus Bros (Middle Eastern)
Iberica (Spanish)
Il Baretto (Italian)
Jin Kichi (Japanese, Hamstead)
Kitchen Table (private dining)
Koffmans (British)
Koba (Korean)
Kopaya (tapas)
Koya (Japanese)
Kurobata (Japanese, sis of Nobu)
La Bodega Negra (Mexican)
La Petite Maison (French)
Latium (Italian)
Lantana (Aussie brunch)
Le Poulet au Pot (French)
L'Entrecote (French steak)
Lima (Peruvian)
Little Social (French)
Lupita (Mexican)
Lyle's (degustation)
Mandarin Kitchen (lobster noodles)
Meat Liquor (steak/burgers)
Medlar (French)
Mele e Pere (Italian)
Mien Tay (Vietnamese)
Momo (African)
Morito (tapas, next door to Moro)
Moro (tapas)
NOPI (Israeli)
Ottolenghi (Isreali)
Patty & Bun (burgers)
Pitt Cue Co (BBQ)
Pizza Pilgrims
Pollen Street Social (British)
Polpo (Italian)
Polpetto (Italian, sis rest of Polpo)
Providores (tapas)
Red Bull Expert (Argentinian steak)
Riding House Cafe (brunch)
Roka (Japanese)
Royal China (dim sum)
Salt Yard (Spanish)
Scott's (seafood)
Señor Ceviche (Peruvian)
Signor Sassi (Italian)
Smiths of Smithfield (meat)
Social Eating House (British)
Song Que (Vietnamese)
Spuntino (Italian)
St John (British)
Story (degustation)
Sumosan (Japanese)
Sushisamba (Peruvian Japanese)
Sushi Tetsu (Japanese)
Tay Do (Vietnamese - Sammy's rest)
Tayyabs (Indian)
Terroirs (French wine bar)
Texture (European/ Scandinavian)
The Eagle (gastropub, Farringdon)
The Garrison (gastropub)
The Grazing Goat (gastropub)
The Ledbury (French)
The Palomar (Israeli)
The Punch Bowl (gastropub)
The Square (French)
Trishna (Indian)
Trullo (Italian)
Typing Room (British)
Ukai (sushi)
Vinoteca (wine bar)
Yalla Yalla (Middle Eastern)
Yauatcha (Chinese)
Zafferano, Knightsbridge (Italian)
Zoilo (Argentinian tapas)
Zuma (Japanese)
Zucca (Italian)
London Restaurants for Brunch
The Modern Pantry
The Riding House Cafe
The Breakfast Club
Duck & Waffle
Towpath
Dishoom
Ottolenghi
NOPI
Jackson & Rye
Kopapa
Providores
Lantana
Granger & Co Workshop Coffee Co, Clerkenwell
Village East, Bermondsey
Electric Diner, Portobello Rd
Tom's Kitchen, Chelsea
Sunday Cafe, Islington
Caravan, Kings Cross or Exmouth
Honey & Co, Fitzrovia
Quo Vadis, Soho
Plum & Spilt Milk, Kings Cross
Kin Cafe, Fitzrovia
Curators Coffee Gallery
A London Indulgence
The British Museum in London
Oxford Street Shopping
Afternoon Tea at the Savoy in London
London
Westminster Abbey in London
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 17 Healthiest Breakfast Options from a Diner Menu
Introduction
When I encourage my weight-loss clients to eat breakfast, they usually respond, “I don’t know what to eat.” This is a fair response, since we’ve been overwhelmed with advertising for donuts, sugary cereals, and bacon — all of which aren’t conducive to a healthy lifestyle.
Fret no more! I’ve handpicked 17 breakfast items from the local diners, Eggsperience, and Griddle 24 (with modifications). While I hope this list will guide your dining experience, you can certainly recreate these easy meals at home, too.
Please keep in mind that I always recommend a vegan meal as a first option. I’ll repeat this: You’re better off if all of the options below were a wonderful mix of vegetables, fruits, seeds, nuts, legumes, and beans. If you have your daily animal consumption in check, you may be able to get away with eggs in the morning, though (be sure to leave the dairy, toast, and pancakes off the table). Good luck, be creative, and enjoy!
Granny's Berry Berry Oatmeal
Description: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey
Personal Trainer Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.) too.
2. Mmm-Mushroom Spinach Skillet
Description: A great combination of flavors… fresh spinach, lots of mushrooms and onions (and potatoes)
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
3. Tiny Tim's Farm Stand Frittata
Description: Fresh spinach and mushrooms accented with diced bacon and topped with Jack and cheddar cheeses
Personal Trainer Modifications: No cheese. Replace the milk with broth if possible (otherwise move to the next menu item). Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
4. Buenos Diaz Breakfast Chilaquiles
Description: Homemade corn tortilla chips cooked with green salsa, topped with mozzarella cheese and two eggs any style. Garnished with refried beans, lettuce, tomato, and sour cream
Personal Trainer Modifications: No cheese or sour cream. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
5. Banana Oat Pancakes
Description: Fresh diced bananas in an oat batter, perfectly griddled and topped with more fresh bananas
Personal Trainer Modifications: If you must have your pancakes, a banana, oats, and almond milk batter will be your best bet, hands down. Top with pecans to add healthy fat and protein, and limit the syrup (1 teaspoon as a generous treat to a meal that already has a lot of sugar from the bananas).
6. Egg Scramblers
Description: Scrambled with three grade AA farm fresh eggs, served with hash browns and a choice of toast or pancakes. Pick your three favorites for a custom scrambler! Green Peppers, Mushrooms, Spinach, Tomato, Onions, Broccoli, or Scallions
Personal Trainer Modifications: I’ve left out the other meat-and-cheese options that will get you in trouble. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
7. Breakfast Tacos
Description: Eggs Scrambled with Chorizo, jalapenos, and onions stuffed in three corn tortillas accented with green salsa and cilantro. Garnished with refried beans, lettuce, tomatoes, and sour cream.
Personal Trainer Modifications: No cheese or sour cream. Substitute the chorizo with Green Peppers, Mushrooms, Spinach, Tomato, Onions, Broccoli, or Scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.
8. Elena’s Egg White Scrambler
Description: Spinach, mushrooms, roasted red peppers, and low-fat Mozzarella. Served with fresh fruit instead of hash browns.
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
9. Eleni's Egg White Delight
Description: Talk about guilt-free indulgence! Feast on fresh spinach, mushrooms, roasted red peppers, and low-fat mozzarella. Served with fresh fruit instead of hash browns
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
10. The Mediterranean
Description: A sunny omelette of fresh spinach, tomatoes, kalamata olives, oregano, and imported feta cheese
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
11. The Bannockburn Green
Description: For the veggie lover! Fresh broccoli florets, tomatoes, green peppers, and onions mixed with Swiss and cheddar
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
12. Griddle 24 Egg White Omelette
Description: Baby spinach, avocado, tomato salsa, turkey bacon
Personal Trainer Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
13. Steel Cut Oats
Description: Steel-cut oatmeal with 2% milk served with a side of brown sugar
Personal Trainer Modifications: Substitute the milk with almond milk and add blueberries, strawberries, or bananas, as well as pecans and a type of seeds (hemp, chia, etc.).
14. Espanola (3 Egg Skillet)
Description: Jalapeno peppers, avocado, onions, mushrooms, jack cheese, potatoes, and tortillas
Personal Trainer Modifications: No cheese or milk.
15. Veggie Garden Delight (3 Egg Skillet)
Description: Green peppers, onions, mushrooms, tomatoes, broccoli, spinach
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
16. Acapulco Scrambler (3 Egg Scrambler)
Description: Diced chicken, jalapenos, tomatoes, avocado, and jack cheese
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
17. Veggies (3 Egg Scrambler)
Description: Green peppers, mushrooms, onions, broccoli, avocado, spinach, tomatoes, jalapenos, Kalamata olives
Personal Trainer Modifications: No cheese or milk. Choose a side of fruit.
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!
12 Inspirational Quotes that Have Shaped My Life Over the Last Year
Introduction
Here’s the list of quotes that have inspired me over the last year. Worth posting on the mirror or your computer!
Personal Trainer Wisdom:
“You can't reason someone out of something they didn't reason themselves into." - Tim Ferriss.
“He who suffers before it is necessary suffers more than is necessary.” - Seneca.
“When you say 'yes' to others, make sure you're not saying 'no' to yourself" - Paolo Coelho.
“When you have exhausted all possibilities, remember this: You haven't.” - Thomas Edison.
“Happiness is wanting what you have." - Tim Ferriss.
“It’s in the valley of failure that we sow our seeds of success." - Entrepreneur James Altucher.
“While human nature largely determines how we hear the notes, it is nurture that lets us hear the music.” - Jonah Lehrer.
“Well-adjusted is not an accidental state." - David Foster Wallace.
“Surrender yourself to the moment." - Google :)
“Give me six hours to chop down a tree and I’ll spend the first four sharpening the axe.” – Abraham Lincoln.
“I’ve learned an important trick: To develop foresight, you need to practice hindsight.” – Jane McGonica.l
“Success is the ability to go from failure to failure without losing your enthusiasm.” - Winston Churchill.
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!