FITNESS DIRECTORY: LISTS OF ARTICLES

Welcome to the simple directory of Michael’s articles since 2014. Rather than overwhelm your senses with annoying pop-up ads and unnecessary wordplay, every published article is listed in various health and fitness categories for your quick review. Considering the number of posts, unfortunately, only a title is posted. Feel free to find the topic most relevant to your interests and return for new articles each month.

Section 1: Healthy DIEt TIPS

1. Diet Plans

• The Whole Food Plant-Based Pyramid of Nutrition Principles

• Minimizing Decision Fatigue: A Personal Trainer’s Diet Log

• 3-Day Plant-Based Weight Loss Plan

• Taste and Texture Profile

• Connecting Our Emotional Experience with Food Assessment

• Evaluating Our Situational Experiences with Food Assessment

• Creating Your Health Business Plan: A Comprehensive Whole-Food and Fitness Blueprint

• The Evolution of a Personal Trainer's Diet (My Story)

• A Structured Approach to Sustainable Weight Loss: 10 Phases to Achieve Your Goals

• The "All-In, I'm Sick of Trying Everything" 2 Week Weight Loss Plan (What I Sent my Client)

• My Personal Training Client’s SPECIFIC Plan to Lose Weight

• My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)

• The Game Plan for a New Diet

• Diet Resource: Anti-Inflammatory Meal Plans

• Weight Loss Diet Phase 2/3: WFPB Pyramid / 10 Phase Diet Progression

• The Game Plan for a New Diet

• Weight Loss Plan Phase 1: Examining Your Situational Experiences with Food

• Weight Loss Plan Recap: The Game Plan / Immersive Experience

• Weight Loss Plan Week 1: A Fresh Start to Optimal Health (and a Flat Waistline)

• Effective Diet for Sustainable Weight Loss and Diabetes Control

2. HEALTHY BREAKFASTS

• 6 Breakfast Items at Starbucks that Will Lead to Weight Gain

• The 17 Healthiest Breakfast Options from a Diner Menu

• "If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review

• “5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review

• "The 30 Best Breakfast Habits to Drop 5 Pounds" Review 

3. HEALTHY EATING

• 4 Healthy Substitutes for the Foods I Crave the Most

• Regenerative Agriculture: A Proposal for Farm Tours in Colorado

4. HEALTHY GROCERY LISTS

• The Grocery List that Will Help You Lose Weight (and Live Healthy)

• Macro Grocery List

• Friday Quick 5: Plant-Based Grocery Items You Need this Weekend

5. EATING HEALTHY AT RESTAURANTS AND AIRPORTS (AND WHILE TRAVELING)

• The "No Messing Around" Guide to Eating Healthy on the Road as a Professional

• “23 Restaurant Foods with Crazy High Amounts of Sugar” Review

• Mastering Healthy Eating on the Road: Tips for Weight Loss and Well-Being While Traveling for Work

• How to Eat Healthy at the Airport

6. PARENTING TIPS ON HEALTHY EATING

• 5 Ways to Make Your Child a Healthy Eater

• 5 Common Mistakes Parents Make When Feeding Their Kids (And How to Avoid Them)

7. VEGETABLE PROTEIN SOURCES

• Save the Cow! Here is a List of Non-Animal Protein Sources

• "45 Vegetarian Protein Sources You Should Be Eating" Review

• 36 Ways to Fulfill Your Protein Needs While Losing Weight

• Diet Resource: Plant-Based Protein Ideas

Section 2: Weight Loss Tips

1. HOLIDAY WEIGHT LOSS TIPS

• "4 Ways to Approach Holiday Eating" Review

• "10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review

• 9 Dishes Doctors Won't Eat at Thanksgiving

2. OBSTACLES TO LOSING WEIGHT AND BODY FAT

• Top 6 Ways You’re Sabotaging Your Weight Loss Goals

• Top 7 Bad Habits Hindering Your Weight Loss and Fitness Success

• Is Stress Sabotaging Your Weight Loss? Uncover the Cortisol Connection

• "5 Bad Things about Detoxing You Don't Know" Review

• "Is vegetarian fast food actually good for you?" Review

• “Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” 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

• “10 Trendy Health Foods That Can Threaten Your Waistline” Review

• 4 Weird Reasons Why You're Gaining Weight

• More Surprising Reasons You're Gaining Weight

• 11 Diet Foods That Make You Fat

• "Best and Worst Meals for Diabetes-Savvy Dining " Review

• "If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review

• "10 Mistakes You're Making Every Time You Think About Starting A Diet" Review

• "7 Reasons Your Weight Loss May Have Stalled" Review

• 3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)

• 17 Meals That Will Erase Your Weight Loss

• Are You Making These Weight Loss Mistakes?

• What to Keep in Mind When Adding Treats to a Weight Loss Diet

• 4 Effective Ways to Get Back on Track After Overeating

• 9 Reasons You Can't Kick Unhealthy Eating Habits and Quick Fixes to Overcome Them

• Unveiling the Top Reasons for Endless Hunger: Insights from 'Habits Making You Hungry'

3. WEIGHT LOSS Tips

• Do This Every Day, and You May Lose 20 Pounds in 6 Months

• 30 Healthy Snack Options for Weight Loss: A Personal Trainer’s Ultimate Guide

• Top 7 Proven Ways to Beat Your Junk Food Cravings and Lose Weight

• The Secret to Losing Nearly 27 lbs!

• 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 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

• "20 Easy Ways to Lose 5 Pounds at Work" Review

• "10 Secrets to Lose 25 Pounds Now" Review

• How to Lose Weight Without Exercise

• 8 Mindless Habits to Break If You Want to Lose Weight

• "17 Weight Loss Rules You Can Cheat On" Review

• 10 Weight Loss Tricks You Haven't Tried

• 10 Ways to Break Up With Emotional Eating for Good

• Top 10 Rules You Must Follow Every Day to Lose 10 Pounds

• "14 Ways to Lose a Pound a Day" Review

• Top 5 Reasons Counting Calories Won't Help You Lose Weight

• Determine Your Boundaries to Achieve Weight Loss

• The Secret to Losing Weight

• 7 Portion-Control Tricks for Weight Loss

• “7 Ways to Beat Your Junk Food Cravings" Review

• The Ultimate Resource List for Optimal Health and Weight Loss

• The Big Weight Loss Challenge: Balancing Healthy Eating and Treats Without Sacrifice

4. The Truth About Salads

• Why Salad is So Overrated

• "25 Salads That Have More Calories Than a Big Mac" Review

Section 3: Unhealthy Diet Options

1. UNHEALTHY FOOD

• 25 Unhealthy Ingredients to Remove from Your Kitchen for Effective Weight Loss

• 11 Foods to Toss Out of Your Kitchen For Good

• “21 Foods that Sound Healthy, But Are Not!” Review

• "50 Foods You Should Never Eat" Review

• "The 10 Dirtiest Foods You're Eating" Review

• You Won't Believe What's in These Girl Scout Cookies!

• Hidden calorie bombs: 9 foods you didn't know are secretly fattening

• The 22 Worst Carbs in America

• 2 Foods You Should Avoid During Weight Loss

• 6 Surprising Foods and Drinks You Should Never Eat Together

• "30 Foods You Should Never Eat After Age 30" Review

• What to Keep in Mind When Adding Treats to a Weight Loss Diet

• “10 Trendy Health Foods That Can Threaten Your Waistline” Review

• Weird Facts About Your Food that You’ll Want to Know About

• 5 Summer Foods That Cause Bloating 

• 3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)

• Starbucks Breakfast: Are You Making Healthy Choices? Avoid These Items to Support Your Weight Loss

2. UNHEALTHY DRINKS

• "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

• Are Your Favorite Alcoholic Drinks Unhealthy? Calories, Sugar, and Tips from a Personal Trainer

• "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

Section 4: Kitchen Tips

1. KITCHEN Hacks

• "13 Meal-Prep Hacks to Save Time in the Kitchen" Review

• How to Design Your Kitchen for Weight-Loss Success

• 7 Essential Kitchen Tools to Cut Your Cooking Time in Half

2. Weight Loss Recipes / Healthy Recipes

• 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

• New Weight Loss Salads

• Weight Loss Dinner: Chicken Shawarma with Spinach and Veggie Slaw

• Weight Loss Recipe: Kena's Kale Smoothie

• Weight Loss Recipe: Island Mahi with Roasted Kale Chips

• How to Turn Your 13 Favorite Midwestern Meals into a Weight Loss Diet

• 34 Easy Weight Loss Meals with Modifications

Section 5: Health Prevention

1. INJURY PREVENTION

• How I've Prevented More Lower Back Pain in the Last 12 Years (After 2 Bulging Disks)

• End Your Lower Back Pain Today

• "The 21 Worst Things You Can Do For Your Body" Review

• Why Your Office Desk Is Destroying Your Posture (And What You Need To Do)

• Personal Trainer Wisdom: 1 Fitness Myth Unraveled

• Injury Prevention: Lower Limb Program (for Shin Splints, Tight Calves, and Weak Ankles)

• Injury Prevention: Targeting the QL (Lower Back Discomfort)

• Injury Prevention: Lower Back Tightness/Discomfort

• Daily Exercises You Need to Incorporate to Prevent Injury

• Overcoming Your Injuries and Reaching New Peaks

• Optimizing Thoracic Spine Mobility to Limit Neck and Shoulder Discomfort

• 10 Reasons You Should Never, Ever Wear Flip-Flops

2. Preventive Health Tests

• Essential Preventive Health Tests: Take Control of Your Health Beyond Annual Checkups

3. SLEEP IMPROVEMENT / FATIGUE REDUCTION

• Mastering the Art of Falling Asleep: Expert Tips for Better Sleep

• 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

Section 6: PHYSICAL FITNESS TIPS

1. EXERCISE PROGRAMS

• Sculpted Arms Exercise Program

• 5 Easy Changes to Break Through Your Workout Plateau

• Test Exercise Program: Lower/Upper/Core (30-40 Minutes)

• Test Exercise Program: Legs/Upper Body/Core (30-40 Minutes)

• Test Exercise Program: Legs/Shoulders/Core (30-40 Minutes)

• Test Exercise Program: Back/Triceps/Core (30-40 Minutes)

• Test Exercise Program: Chest Presses/Back Rows/Chest Flyes

• 20 Ways to Ensure Workouts Happen Every Day

• Test Exercise Program: Fit Blast Mountain Circuit

• The Mindless 5-Day Strength and Sculpt Program

• 12 Workout Myths (And Why They're False)

• At-Home Mixed Bodyweight Exercise Program

• You’ll Want to Try this At-Home Core and Butt Workout over the Weekend!

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

• Program Research: 40-Min Functional Full-Body Workout

• Program Research: Calisthenics Leg Workout (Bodyweight Only)

• Test Exercise Program: Summer Ab Circuit

• Test Exercise Program: Upper and Lower Body Strength Circuit Focus

• Test Exercise Program: Lower/Core Strength and Endurance (30-40 Minutes)

• Effective HIIT Legs Workout: High-Intensity Interval Training for Stronger Legs

2. FITNESS PLANS

• The Best All-In (Life-Changing) Fitness Plan

• How to Create a Weekly Fitness Plan

• Five and Six-Day Weekly Strength Workout Programs

• Fitness Focus: Identifying Your Current Routine Before Establishing a New One

• The Game Plan for Your Personal Training Experience in Denver

• 4-Week Cardio Endurance Training Program for the FBI Physical Fitness Test

3. Fitness Tools

• Fitness Books That Have Influenced Me The Most

• A List of Essential At-Home Fitness Equipment

• Keep These Items in Your Gym Bag!

• Fitness Resource: Indoor Rowing Equipment / How to Indoor Row

• Fitness Product Review: The Helix Lateral Trainer

4. GENERAL FITNESS TIPS

• Do you have what it takes to pass this physical test to join the FBI?

• 5 Easy Ways to Amp Up Your Workouts

• 4 Simple Ways to Flatten Your Stomach

• 12 Workout Myths

• The 15 Most Common Mistakes Personal Trainers See in the Gym

• “7 Myths About How to Stay in Shape” Review

• “20 Ways to Ensure Workouts Happen Every Day” Review

• “How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review

• 5 Things You Should Never Do Before You Work Out

• What You Don't Know About Your Waistline

• Agenda of the Season: Time to Get Summer Fit!

• Wednesday Quick 5: Ways to Keep Moving While You're Working from Home

• What Happens to Your Body When You Abandon Your Fitness Routine: 4 Eye-Opening Changes

• Expert Fitness Advice from a Denver Personal Trainer: Nutrition, Form, and Staying in Shape

5. Osteoporosis Programs and Workouts

• Introduction to Effective Fitness Training for Osteoporosis, Osteopenia, and Osteoarthritis

• Osteoporosis Strength Circuit: Legs, Lats, and Triceps Workout

• Osteoporosis Strength Circuit: Chest, Traps, and Biceps Workout

• Osteoporosis Functional Total Body Circuit Program

• Osteoporosis Strength Workout for Legs and Shoulders

• Osteoporosis Strength Workout for Back and Biceps

• Osteoporosis Strength Workout for Chest and Triceps

Section 7: Outdoor Activities

1. Hikes IN COLORADO

• North Table Mountain West Loop (Golden)

• Elk Falls Lookout and Elk Falls Pond (Staunton State Park)

• Mason Creek, Bear Paw, Old Mill, and Staunton Ranch Trail Loop Trail

• Chief Mountain Trail and Mestaa'ehehe Mountain Trail

• Explore Mount Sanitas, East Ridge, and Sanitas Valley Loop: A Colorado Hiking Gem

• Rawhide Trail (White Ranch): Tranquil Winter Hike Near Belcher Hill

• Explore Colorado Hikes: Elkhorn Trail and Eagle’s View Trail Loop

• Parmalee and Devil's Elbow Trails Hiking Guide

• Colorado Hikes: Dinosaur Ridge (Dakota Ridge Trail)

• Walker Ranch Loop Trail

• Colorado Hikes: Mustang Trail Loop From the White Ranch West Trailhead

• Mount Flora Trail: A Moderate 13er Hike with Stunning Alpine Views Near Denver

• Green Mountain Loop via Chautauqua Trail

• Beaver Brook Trail

• Mount Morrison South Ridge Trail

• South Boulder Peak via Homestead Trail

• Nymph Lake, Lake Haiyaha Loop via Fire Trail (RMNP)

• Kenosha Pass North

• Brainard Lake Loop Via South St. Vrain Trail (Winter)

• Colorado Hikes: Limber Pine Trail to Kruger Rock via Saddle Trailhead

• Grays and Torreys Peaks (14ers)

• Manitou Incline

• Herman Gulch Trail (Winter)

• Mounts Democrat, Cameron, Lincoln, and Bross Trail (14ers)

• Square Top Mountain (13er)

• Sky Pond via Glacier Gorge Trail (Winter)

• Pike's Peak via Devil's Playground Trail: A Colorado 14er Guide (14er and 13er)

• Mount Audubon via Beaver Creek Trail: A Mid-October 13er Hike in Colorado (13er)

• Castle Peak Trail (14er)

• A List of Hikes Near Denver You Need to Check Off

SEction 8: PSYCHOLOGY INSIGHTS

1. ANXIETY AND STRESS MANAGEMENT

• What Being a Parent Taught Me About Managing Stress

• 5 Morning Habits That Have Made Me More Successful (and Less Stressed)

• Overcoming Workplace Anxiety: A Personal Trainer's Guide to Awareness, Acceptance, and Adaptation

• “Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review  

• Personal Trainer Wisdom: Master Productivity with Prioritization and Focus

• Is Stress Sabotaging Your Weight Loss? Uncover the Cortisol Connection

2. AWARENESS

• The Transformative Cycle of Awareness, Acceptance, and Adaptation

• How to Deal With All the Negativity on the News

• Top 5 Psychological Barriers Sabotaging Your Weight Loss Journey

• Overcoming Mental Barriers to Achieve Health and Fitness Goals: Insights from a Personal Trainer

Section 9: Motivation

1. INSPIRATIONAL QUOTES

• 4 Quotes That Steer My Approach to Life Right Now

• 12 Inspirational Quotes to Elevate Your Spirit and Boost Motivation | Must-Read Motivational Quotes

• My 10 Favorite Life-Guiding Quotes from the Stoic, Marcus Aurelius

• My Favorite James Clear Quotes and Thoughts (Set 1)

• 4 Life-Changing Quotes from 'Tribe of Mentors' and Their Impact

• Inspiring Quotes from The Monk Who Sold His Ferrari by Robin S. Sharma

2. INSPIRATION AND MOTIVATION

• The 1 Article that Will Make You Rethink Your Day-to-Day Approach

• 7 Ways that Keep My Personal Training Clients Motivated

• Why 'Follow Your Dreams' May Be the Worst Advice You Ever Heard

• 5 Life-Enhancing Tips Your Future Self Wants You to Know

Section 10: LIFESTYLE ADVICE

1. EFFICIENCY TACTICS

• 19 Hacks to Solve the Biggest Problems in Your Life

• How to Create More Time Each Week (And It’s Easier Than You Think)

• Transform Your Professional Approach with These Six Principles

2. LIFESTYLE CHANGES

• 6 Ways to Instantly Improve Your Life

• 37 Healthy Changes to Check Off Before Your Next Birthday

• 7 Ways to Get Healthier in One Minute

• Unlocking Success: 5 Essential Life Lessons for Personal and Professional Growth

3. RELATIONSHIP ADVICE

• 5 Essential Tips for Building a Lasting and Healthy Relationship: Minimizing Stress and Maximizing Focus

• 3 Nonverbal Gestures that Will Change Your Romantic Relationship Forever

• Three Essential Tools for Enhancing Romantic Relationships: Insights from a Personal Trainer

4. TRAVEL ITINERARIES (AND WHERE TO EAT)

• The Detailed Itinerary You Need for a Journey to Lisbon, Porto, and Madrid and the Best Restaurants in Each

• The Detailed Itinerary You Need for a Long Weekend in London and a List of 141 of their Best Restaurants

• The Detailed Itinerary You Need for an Adventure in Australia (You’ll Need to Save This)

• Top 15 Travel Tips That You Need to Know

• The Detailed Itinerary You NEED for a Long Birthday Weekend in Mexico City

5. Book Recommendations

• Book Recommendation - How to Know a Person: The Art of Seeing Others Deeply and Being Deeply Seen

Section 11: Intentions

1. GOALS, RESOLUTIONS, AND INTENTIONS

• Your New Years Resolutions

• Your New Goals for a New Life in 2015

• Your Top 3 New Years Resolutions

• How to Set Sustainable Goals

• Weight Loss Resolutions You Shouldn't Make

• My List of New Year’s Resolutions (and How I’ll Achieve Each)

• A List of My Intents for 2020 (And How I’ll Achieve Each)

• A List of My Intents for 2021 (Perhaps a Template for Yours)

• A List of My Intents for 2022 (Perhaps a Template for You, Too)

• A List of My Intentions for 2023 (Perhaps a Template for You, Too)

• A Comprehensive Roadmap for Personal Growth and Self-Improvement in 2024

• Set Meaningful 2025 Intentions: Your Comprehensive Blueprint for Personal Growth, Health, and Sustainability

2. HABITS AND ROUTINES

• Transform Your Life: 5 Morning Habits for Success, Reduced Stress, and Productivity

• Fitness Focus: Identifying Your Current Routine Before Establishing a New One

• 5 Morning Habits that Will Prepare You for FBI Training

3. PRINCIPLES AND PURPOSE

• Excerpt from the book Redefine Yourself: Define Your Purpose

• 6 Principles That Will Transform Your Professional Approach

• Colorado Regenerative Agriculture: A Roadmap for Sustainable Farm Tours and Soil Health