A List of My Intents for 2022 (Perhaps a Template for You, Too)
“We are defined by how we care for ourselves, each other, and the world around us. Be the one to steer your presence and perception.”
The sun has set in 2021, and it’s time to rise with resiliency in 2022….
I guess it’s ironic that the face of my 2021 list of intents included a picture of a mountain. Twelve months later, I'm writing this list forty short minutes from the mountains outside Denver, Colorado. I never imagined moving away from Chicago, where I was born and raised. My family lived there for nearly a hundred years, and it's sad to think that the last Moody (me) left. Perhaps not a surprise during a pandemic that has left many of us questioning how we live our days. As I reflect on my 2021 list, I realize this transition may not be as big of a surprise as I originally thought. My first principle says it all: Define a life that serves my personal needs and contributes to society and humanity's greater good. I served this purpose by forming my podcast (The Elements of Being) to bring new awareness to the 'self' and the unconscious of our society and a Chicago neighborhood association (Racine Triangle Association) to build a community and diminish crime while in Chicago. My efforts with the Alliance Center in Colorado, though, have allowed me to influence policy in once unimaginable ways in the environmental sector and expand my impact. I've never advocated fleeing challenges, but I encourage enhancing your life by seeking suitable environments and employing the right structure to live a life aligned with your purpose. I believe I have achieved this agenda in 2021 and more.
While my effect on the greater good of the individual and society has reached new heights, my work isn't done in the environmental or health sectors. My new list of intents below will embody these efforts and my agenda to achieve my best self. The list may be seen as extensive and exhaustive, but it reflects my approach to projects and the necessity to line out a focus to steer my approach and behavior. I don't mind falling short on goals. I don't perceive the lack of completion as a failure. My life isn't perfect, and I know this list will keep me somewhat on the path. I've separated the list into the areas that define my life the most. I encourage you to use it as a template for your approach to 2022.
Principles
Take the necessary actions and set the required routines to achieve optimal health.
Define a life serving my needs and contributing to society and humanity's greater good.
Act and think with a baseline of empathy, compassion, and kindness.
Seek understanding of myself and others before judgment.
Choose the most appropriate path despite the effort or personal sacrifice.
Celebrate equality and diversity of living things and perspectives.
Stretching for new heights as a personal trainer in Denver / Photo: Ketut Subiyanto
Area 1: My Physical Health Intentions
My Workout Intent
Goals:
Increase cardio endurance by 30-40% by increasing daily steps, Peloton biking sessions, and hiking.
Hike a different Colorado trail once per week.
Complete 4 sessions of strength and muscular endurance exercise, 1 session of restorative yoga, 3 sessions of cardio (including a hike), 5 short sessions of the lower limb (foot, ankle, and calf), and glute strengthening (for hiking).
Achieve a milestone of 50 pushups and 20 pullups (again :)).
Monday
45 min Strength Circuit Session
Circuit Equipment: Dumbbells, Cables
Circuit Muscle Focus: Chest, Back, Core, Lower Limb/Glute Routine
Tuesday
30 min Strength Circuit Session and 20 min Peloton Ride
Circuit Equipment: Dumbbells, Cables
Circuit Muscle Focus: Arms, Shoulders, Core, Lower Limb/Glute Routine
Wednesday
20 min Restorative Yoga Session, 10 min Lower Limb/Glute Routine, and 2-hour hike (may be added to another day depending on schedule)
Thursday
30 min Muscular Endurance Circuit Session and 20 min Peloton Ride
Circuit Equipment: Bodyweight, Bands
Circuit Muscle Focus: Chest, Back, Core, Lower Limb/Glute Routine
Friday
30 min Muscular Endurance Circuit Session
Circuit Equipment: Bodyweight, Bands
Circuit Muscle Focus: Arms, Shoulders, Core, Lower Limb/Glute Routine
Every Day
1 set of 45-sec Planks, 20 Perfect Pushups, 14-20k steps per weekday
My Recovery Intent
Goals: Sleep 7.5-8 hours every night and rest from workouts on Saturdays and Sundays (unless a hike).
My Dietary Intent
Goals: To minimize inflammation, triglyceride levels, and fluctuating blood sugar levels resulting from dietary choices.
Daily Dietary Objectives
Never feel stuffed or starved, and eat within 5 hours of the last meal (unless overnight).
No snacks.
Stop eating a meal at the first sign of feeling satisfied.
Mindfully prepare the size of my 4-year-old’s leftovers, and don’t eat his leftovers :).
At least 4 days without a sip of alcohol and alternate sips of water and alcohol when indulging.
21 out of 28 meals per week are whole food, plant-based, and free of oil, meat, processed foods, and refined sugars.
Only 1-2 servings of dairy per week (less is better).
Minimize the consumption of anything processed (including vegan and vegetarian products....choose whole food plant-based options as often as possible).
3/4 of every meal must be plant-based, and at least 2 out of 4 daily meals must be plant-based.
Calories: 500-700 per meal.
Plate Ratio: 25-50% Vitamins, phytonutrients, and other micros and macros, 25-40% Protein, 5-15% Good Fat, 25% Fiber.
Social Dietary Objectives
Use the Daily Dietary Objectives as a baseline.
Eat a complete meal before snacking.
Restrict extracurricular eating to 1-2 servings.
Whole Food Plant-Based Personal Trainer Denver - Photo: Ella Olsson
Area 2: My Emotional and Mental Health Intentions
My Reflection Intent
Goal: Identify one positive characteristic of the day while brushing my teeth in the evening.
My Relationship Intent
Goals: Foster positive relationships that support and enhance my life.
As a Parent/Husband
Make myself more emotionally available with the removal of electronic devices during interactions. Allow at least 1 hour of connection with my wife and son. Utilize the features of the Garmin watch to limit phone time.
With Friends/Family/New People
Engage in more meaningful conversations with friends, family, and new people (even if I spend only a minute on the elevator with them). Foster new relationships with people who embody empathy, compassion, and kindness as a foundation for their behaviors and perspectives.
My Attention Intention
Goals:
Limit social media interaction to twice per day (preferably on my desktop).
Limit email actions on my phone to responses that require a response within 60 minutes.
No Mountain is High Enough as a Personal Trainer in Denver / Photo: Sagui Andrea
Area 3: My Environmental and Regenerative Agriculture/Civic Duty Intentions
Goals: To reduce my carbon footprint, steer a new conscience about the environment and agriculture (and help create the systems to support them).
Whole Food Plant-Based Diet
Aim for a 75% plant-based diet foundation. Reminder to myself: This is the most effective action any individual can take to influence global warming and preserve our environment.
Waste/Pollution Reduction
Minimize the use of Ziploc bags and any single-use plastics.
Purchase in bulk and/or order several items in advance and at the same time online.
Use biodegradable bags for trash.
Place all expired food in our compost bin.
Limit the wasted food by reviewing the sizes of prepared meals.
Lease a hybrid or electric car and replace most car travel within 5 minutes with walking.
Advocacy
Dedicate at least 5 podcast episodes to climate change and regenerative agriculture.
Play a pivotal and influential role in the ‘Bridging the Divide: The Farm Tours and Regenerative Agriculture Network’ Initiative with the Alliance Center: This initiative fosters awareness, alliance, and commitment to community-supported, regenerative agriculture. These efforts will seed new economic opportunities within an equitable food system and build Colorado's more resilient and sustainable food future. It also diminishes the ongoing risk of depleting resources, improves soil health for future generations of farming, enhances water quality, reduces waste and the social cost of volatile weather patterns due to climate change, and increases crop yields and carbon sequestration in the soil. Although the Farm Tours will spotlight agricultural regenerative practitioners across ten (10) conservation districts of Colorado, the greater goal is to collect and present data focused on the local and regional food systems within the districts to build the structure of a self-sustaining, unified, state-wide regenerative agriculture network.
Our civic duty is necessary for the preservation of our communities. / Photo: Toronto.com
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!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
