Learn fitness, healthy whole food diets, wellness, and other personal training tips/recipes from Denver’s weight loss personal trainer.
Real-Life Lifestyle Changes: Plant-Based Swaps, 30-Minute Workouts, Better Sleep & Less Sugar
ABSTRACT
Looking for realistic lifestyle changes that actually stick? This guide highlights client-tested habits—such as adopting a plant-based diet, engaging in strength training twice a week, taking more daily steps through short morning workouts, and reducing added sugar/simple carbs—to boost energy, mood, and overall health. You’ll also find ideas for improving sleep consistency, reducing alcohol and caffeine intake, gentle meal tracking, and setting boundaries with toxic influences. Use these small, sustainable changes to build momentum and feel better fast.
Additional Sources
CDC – Physical Activity Guidelines for Adults: At least 150 minutes of moderate activity per week, plus muscle-strengthening exercises on two or more days, supports cardiovascular, metabolic, and mental health. CDC
Harvard T.H. Chan School of Public Health – Plant-Based Eating: Higher-quality plant-forward patterns are linked with a lower risk of heart disease, hypertension, and diabetes, while providing adequate nutrients (with special attention to B12 for strict vegans).
Keywords
lifestyle changes to improve health
plant-based diet benefits
strength training twice a week
reduce added sugar / simple carbs
morning workout routine
daily steps goal / 30-minute workouts
better sleep habits / sleep consistency
reduce alcohol consumption
meal tracking without obsession
remove toxic people / set boundaries
Lifestyle Changes / Photo: Prasanth Inturi
Introduction
Recently, I asked my personal training clients and friends, "Which lifestyle changes in the last year positively affected your life the most?" and here are their answers (they may give you an idea for a change you can make today)!!!
Diet! I made this change recently, and I can already read my body's response to what I eat much better. - R.K.
Adopt a more plant-based diet and (try to) reduce alcohol consumption! The second one is more of a work in progress...lol - A.S.
Two things come to mind: weight training twice a week and cutting out any sweeteners or flavor syrups from coffee drinks. - J.K.
I have become more veggie-centric in my life than I was in my former cheese-centric existence. That, by tracking my meals without becoming obsessed with every little thing I'm doing, and by generally focusing on my overall health and fitness goals in the macro, not the micro, has had the most positive impact on me. I know I have a long way to go and have had some setbacks, but I also know I am on the right path, which has made all the difference! - C.M.
Beyond Sausages. - W.W.
Starting each morning with a light workout. Stopped purchasing and eating bread and pasta during the week. - D.P.
Removing negative people. - S.R.
Seriously, hitting the gym, even if only 30 minutes a day. I don't look drastically different, but I feel much better! - B.L.
Cut out (simple) carbs, down 30lbs. - A.H.
Start each day fresh and put yesterday behind you! - A.R.
Sleep. - A.Z.
Doing more things for myself. - K.H.
I’ll give you two. I started calling my mom nearly daily after my dad passed. Additionally, it may sound unusual for someone my age, but I've cut back on the time I spend playing video games, which has led to less time on devices and, in turn, increased my engagement with my family. - G.S.
Eliminating caffeine, gluten, dairy & soy for almost six months now. Total Game Changer! - S.M.
It’s straightforward. I decided to be more active. Get up and move. Stand. Walk. Go outside. Stretch. Practice breathing. Continue to be more active than the previous day. I use steps on Fitbit as one form of measurement. - R.L.
Going to church every week. - J.L.
Picking what is worth fighting for and what will not matter 5 minutes from now. - J.O.
Moving home from San Francisco. I now have time to exercise again!! - L.V.
Moving to VA. That and eliminating dairy. - M.C.
Working it, everything, from the TOP DOWN. Going after the big things relentlessly, instead of wasting effort on building small, step-by-step. - R.J.
Listen to others rather than hear them, and be more patient (automatically increased if you have a toddler at home :-) ). - C.C.
Letting go of unhealthy/toxic people in my life. I am learning to lower my expectations in various situations, so I will be less likely to be disappointed. - M.D.
Reading God’s word and praying daily. Brings light into darkness and peace over despair. - B.H.
The lifestyle change that affected me the most was the consistency of doing workouts and other activities, such as sleeping at the same time. This helped me work out efficiently and feel more rested. Overall, I feel like the healthiest person I can be! - B.C.
Getting help from others. Eating better (reducing sugar and salt intake). - S.S.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
