Wedding Weight Loss Tips

How to Create a Weekly Fitness Plan Before Your Wedding

I wish I could say that there are only three fitness plans that every personal training client can integrate for optimal physical success. Unfortunately, unknowns and various personal and professional demands enhance our lives as much as they create obstacles. Our strengths, limitations, and preferences also expand the endless structure variations. No program will completely optimize your physical self nor meet all of your wants and needs at once. The structure will most likely be adapted from time to time and may look completely different depending on your life at a given point. Nevertheless, we must start somewhere; the options below will guide your experience.

Once you decide on an approach, you'll quickly recognize that it, like all others, will have its specific benefits and drawbacks. How will you improve your range of motion, cardio, and muscular endurance if you choose a strength approach with a five-day isolated muscle approach? If you integrate a total body aerobic session three days per week, will you break down your muscles enough to gain the tone and sculpt you're looking for? Should you include pilates, yoga, hiking, swimming, other fitness disciplines, and/or related activities? Oi vai! What to do!!!

Considering your present physical state, preexisting conditions/injuries, and strengths and limitations will also heighten the challenge when selecting a structure. For example, a personal training client with osteoporosis may need to focus more on strength to protect their bones and minimize high-impact activity. A person with great strength but asthmatic may want to incorporate a progressive cardio endurance plan with strength workouts.

To guide your appropriate fitness path, I did my best to boil down the endless options to several fitness structures as you mull through the thoughts above. You can choose the one you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more. I purposely didn't include specifics for each day (e.g., reps, intervals, etc.). First, we start with the big picture, create a personalized structure, and then fill in the specific details. Good luck!

How does running and other cardio activities fit into your fitness plan? / Photo: Jacoby Clarke

OUR GOAL TODAY


 

Establish an adaptable weekly fitness structure (with or without Denver personal training sessions included). First, choose a section based on the number of days you’ll dedicate to formalized exercise (3, 4, or 5 days) and then review the options under each. Once you determine the structure closest to your lifestyle, needs, and wants, we’ll discuss how to adapt and personalize it. Please note: Our bodies are intended to move daily. We may still see some benefits from only exercising 1-2 sessions per week, but we may not reach the significant gains desired (hence the focus on three days or more below).

Key Terms:

  • Cardio Endurance: The benefits of this focus are: lowering risk of heart disease, higher blood pressure, diabetes, and stroke; prevention of chronic disease; better pulmonary function and improved VO2 function; better sleep; reducing fatigue; greater ease walking greater distances, walking up stairs, and performing daily non-strenuous activities; and better mood. Activities: climbing stairs or the Stairmaster machine, sport-related activity, running, rowing, swimming, plyometric exercises, and walking.

  • Muscular Endurance: The benefits of this focus are: increasing aerobic capacity of muscles; performing daily activities under demand for longer periods; better sleep; increasing athletic performance in endurance-based sports; prevention of chronic disease; reducing general and muscle fatigue; general toning; reducing injuries resulting from repetition and overuse; and maintaining posture alignment. Activities: circuit training, functional training, bodyweight training, and plyometric training.

  • Strength: The benefits of this focus are: strengthening bones; performing daily strenuous activities for short periods; increasing athletic performance in strength and endurance-based sports; reducing fatigue; reducing injuries resulting from heavy lifts; better mood; sculpting muscles; and maintaining posture alignment. Activities: strength training.


"I’M CONVINCED, BUT MY LIFE IS BUSY" FITNESS PLANS (3 DAYS PER WEEK)


Option 1 (Cardio Endurance Focused ):

Time per Session: 20-30 minutes

Benefits: Cardio endurance

What’s Missing?: Strength and sculpt optimization; limited time for muscular endurance-focused exercise (although the rowing and Stairmaster machines help)

Workouts:

  • Day 1: Stairmaster interval session / 8-10 minutes of ROM activity or yoga

  • Day 2: Rowing machine or swimming interval session / 8-10 minutes of ROM activity or yoga

  • Day 3: Run or hike interval session / 8-10 minutes of ROM activity or yoga


 

Option 2 (Muscular Endurance Focused and Cardio Enhanced):

Time per Session: 40-60 minutes

Benefits: Muscular endurance and limited cardio endurance

What’s Missing?: Strength and a sculpt optimization; limited time for range of motion (ROM) exercises and poses

Workouts:

  • Day 1: Circuit of upper body and core exercises/ 8-10 minutes of interval cardio

  • Day 2: Circuit of lower body and core exercises / 8-10 minutes of interval cardio

  • Day 3: Circuit of explosive total body exercises / 8-10 minutes of interval cardio


 

Option 3 (Strength Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Strength, range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest, tris, and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back, bis, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


 

Option 4 (Sports Cardio Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Cardio endurance and limited muscular endurance for recreational sports

What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise

Workouts:

  • Day 1: Tennis match or soccer game

  • Day 2: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses

  • Day 3: Tennis match or soccer game


 

Option 5 (Cardio and Muscular Endurance Focused):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance

What’s Missing?: Strength and sculpt optimization; limited time for range of motion (ROM) exercises and poses

Workouts:

  • Day 1: Circuit of total body and core exercises/ 8-10 minutes of interval cardio

  • Day 2: 40-45 minutes of interval or endurance cardio

  • Day 3: Circuit of total body and core exercises / 8-10 minutes of interval cardio


 

Option 6 (Cardio Endurance Focused and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance and some muscular endurance for recreational sports

What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise

Workouts:

  • Day 1: 40-45 minutes of interval or endurance cardio

  • Day 2: Circuit of total body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 3: 40-45 minutes of interval or endurance cardio


Signing up with a Denver Personal Trainer is a commitment inside and outside of the gym. / Photo: Ketut Subiyanto

"COMMITTED TO 4…..LET’S DO THIS" FITNESS PLANS (4 DAYS PER WEEK)

Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Strength, muscular endurance, and cardio endurance

What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 4: 30-45 minutes of yoga or pilates / 8 minutes of interval cardio


 

Option 2 (Cardio Endurance Focused and Strength and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance is the main goal, but muscular endurance and strength are very important.

What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio

  • Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 4: 40-45 minutes of interval or endurance cardio


 

Option 3 (Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio and muscular endurance, limited range of motion (ROM)

What’s Missing?: You’ll see more gain in cardio and muscular endurance but may not optimize strength or a sculpt.

Workouts:

  • Day 1: Circuit of upper body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 2: Circuit of stabilization and core exercises / 30 minutes of high-intensity interval cardio

  • Day 3: Circuit of lower body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 4: 40-45 minutes of interval or endurance cardio


 

Option 4 (Strength Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Strength, limited range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


 

Option 5 (Strength and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Strength and range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest, triceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back, biceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: 30-45 minutes of yoga or pilates


 

Option 6 (Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance, limited range of motion (ROM)

What’s Missing?: Strength and sculpt optimization

Workouts:

  • Day 1: Circuit of total body and core exercises/ 8-10 minutes of range of motion (ROM) exercises

  • Day 2: 40-45 minutes of interval or endurance cardio

  • Day 3: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises

  • Day 4: 30-40 minutes of interval or endurance cardio


Personal Training in Denver is part of the bigger fitness picture. / Photo: Andrea Piacquadio

"ALL IN” FITNESS PLANS (5 DAYS PER WEEK)

Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Strength, muscular endurance, and cardio endurance

What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 3: 30-45 minutes of restorative yoga

  • Day 4: 40-45 minutes of interval or endurance cardio

  • Day 5: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses


 

Option 2 (Cardio Endurance Focused as well as Strength, ROM, and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance is the main goal, but muscular endurance, strength, and range of motion (ROM) are very important.

What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio

  • Day 3: 30-45 minutes of restorative yoga

  • Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 5: 40-45 minutes of interval or endurance cardio


 

Option 3 (Sports Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio and muscular endurance for recreational sports, limited range of motion (ROM)

What’s Missing?: Strength and sculpt optimization; more range of motion (ROM) may be needed because of the demand placed on the body.

Workouts:

  • Day 1: Tennis match or soccer game

  • Day 2: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses

  • Day 3: Tennis match or soccer game

  • Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses

  • Day 5: Tennis match or soccer game


 

Option 4 (Cardio Endurance, Muscular Endurance and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance, range of motion (ROM)

What’s Missing?: Strength and sculpt optimization

Workouts:

  • Day 1: 40-45 minutes of interval or endurance cardio / 8-10 minutes of range of motion (ROM) exercises

  • Day 2: Circuit of total body and core exercises

  • Day 3: 30-45 minutes of yoga

  • Day 4: 40-45 minutes of interval or endurance cardio

  • Day 5: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises


 

Option 5 (Strength and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Strength and range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs (part 1) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 5: Traditional sets of legs (part 2) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


Colorado Wedding Elopement Hikes: Chief Mountain Trail and Mestaa'ehehe Mountain Trail

Living in Denver offers many perks, including beautiful hiking trails in Evergreen for a Colorado elopement wedding within 60 minutes. Here are two neighboring hikes I’ve recently recommended to my wedding couples in Colorado as options for a wedding ceremony elopement with an incredible backdrop. I’ve included a review from a past visit and my notes.

Chief Mountain offers 360 views for a beautiful elopement wedding in Colorado.


 

Time of Year: Mid-September.

Weather: 52 degrees and sunny at 9:45 am.

Cover: 65% exposed on Chief Mountain Trail and 100% exposed on Mestaa'ehehe Mountain Trail.

Time: 9:45 am - 1:09 pm.

Distance: 7.3 Miles total.

Route: Hiked to the peak of Chief Mountain Trail and back down towards Forest Service Road 252.1C. Took it to Mestaa'ehehe Mountain Peak on Fire Tower Trail before returning to my car near the Chief Mountain Trailhead.

Traffic: Moderate to high on Chief Mountain, Low on Mestaa'ehehe Mountain (some cars driving to the halfway mark).

Bathroom at Trailhead: No.

Parking: Tough to notice off the road without GPS. Busy but plenty of roadside parking within .5 in each direction of the Chief Mountain Trailhead.

Equipment: Hiking boots.

Terrain: Chief Mountain Trail is a rocky dirt trail with an incline from the first step. The similar terrain along the trail at times might lead you astray. The path to Mestaa'ehehe Mountain is a rarely used dirt road.

Experience: The Chief Mountain Trail is a short but incredibly rewarding trail with sweeping 360 views on top of a short rock scramble. Views really begin about the mile mark and offer more than enough to push its way into my top 3 trails under 12k/4 or fewer miles. For an additional 4 miles (and another peak), I took the service road halfway back down to Fire Tower Trail (really a dirt service road) and climbed the less scenic incline to the tower. It was worth the climb! The top 1/5 offered comparable sweeping views and a perspective of Chief Mountain from a couple of miles away. I was able to walk up the stairs to the balcony of the tower and enjoyed another 360 perspective. Almost as beautiful as Chief Mountain!

Cost: Free.

Difficulty: Moderate (baseline cardio endurance necessary for the steep grade up to each peak).

Colorado Ordained Minister Notes: I’ve been telling my wedding officiant clients about the Chief Mountain trail for weeks, and I couldn’t recommend a better trail with plenty of vistas for a ceremony backdrop under 4 miles. It’s a nice option for newlywed adventurers with a foundation of endurance seeking the fruits of a big mountain hike. The peak of Mestaa'ehehe Mountain Trail offers equal joy and ceremony pads at the top. Unfortunately, the road up is less exciting. it’s only about 4 miles out and back and still worth it if you’re seeking more options for a wedding elopement with a view! The Fire Tower (if available) is definitely an unique location for your ceremony!

When to Visit: Although the trail is close to the front range of Colorado, the winter season will offer a snow-covered option considering its elevation (11,700 feet). With this being said, it may also present less than ideal temperatures and snow pack. Checking the weather will be especially important. It also serves as a cooler option than the front range during the summer months (although a storm may roll in between 12 pm and 2 pm). Early fall is an absolutely beautiful, dry option, while the early spring may be a bit muddy depending on the snowmelt (the sun may dry most of the trail by mid afternoon).


You don’t need to hike 11 miles for a Colorado elopement wedding ceremony. You’ll find the perfect location after 1.5 miles atop Chief Mountain.


Chief Mountain offers quite a few flat pads for elopement ceremonies.


The sweeping panoramic views is a perfect backdrop for a wedding elopement in Colorado. This location would be perfect for up to 30 guests. You may need to helicopter the chairs to the top, though. :)


The terrain aren’t ideal for high heels but they aren’t bad for a bride in hiking boots!


Perhaps the perfect rock pad for your elopement ceremony! Just a little scramble to get to the top of the rock, though!


Mestaa'ehehe Mountain offers competing views with Chief Mountain (also perfect for a ceremony with Colorado ordained minister). You can cut your hike in half by driving halfway up the trail.


Could there be a spot than the Fire Tower on Mestaa'ehehe Mountain for an elopement ceremony!


With a little work, anyone can reach this natural wedding venue.


Colorado Elopement Wedding Hikes: Elk Falls Lookout and Elk Falls Pond (Staunton State Park)

Living in Denver offers many perks, including beautiful hiking trails in state parks for a Colorado elopement wedding within 60 minutes. Here’s the first of a series of Staunton State Park hikes that I’ve recently recommended to my wedding couples in Colorado as options for a wedding ceremony elopement. I’ve included a review from a past visit and my notes.

Staunton State Park Denver Ordained Minister

Staunton State Park offers impeccable views from its trail for a beautiful elopement wedding in Colorado.


 

Time of Year: Late July.

Weather: 60 degrees and sunny at 8:49 am, 71 degrees and cloudy at 12:56 pm.

Cover: Sparse trees on the Scout Line trail and more exposed on Marmot Passage and Chimney Rock Trails. Completely exposed around Elk Falls Pond.

Time: 8:49 am - 12:56 pm.

Distance: 10.9 Miles total (Scout Line to Marmot Passage to Elk Falls Pond to Chimney Rock to Elk Falls Overlook. Return: Lion's Back to Elk Falls Pond again. Marmot Passage to Scout Line to the parking lot).

Traffic: Light to moderate (a mix of bikers and hikers on Marmot Passage to Elk Falls Pond).

Parking: Lazy V parking lot (2 miles passed the visitor center). 60% full at the beginning and end of the hike.

Equipment: Hiking boots.

Terrain: A well-marked dirt and rock path that connects to many routes. The accent on Scout Line and the first part of Marmot Passage had more rocky terrain overall.

Experience: Absolutely love Staunton State Park! All of the staff are friendly, and the trails and picnic areas are well-maintained. The ascent on Scout Line Trail and the first part of Marmot Passage Trail offered incredible sweeping views of surrounding mountains (all within 2 miles of the hike). Most of the hike was scenic, and I saw a deer just 15 feet off the trail. The pond is charming, and the Elk Falls Overlook provides beautiful 270-degree views. I passed the Elk Falls Trail on the way up and chose Lion's Back on the way down to the pond to save time. Although this route is out-and-back, you can create a loop with their extensive trail system. Can't wait to bring other hikers! Note: I bypassed a few miles by choosing to start my hike in the Lazy V lot.

Cost: A state park day or annual pass must be purchased for access to the trail.

Difficulty: Easy, but the initial hike up may require a cardio baseline.

Colorado Wedding Officiant Notes: I loved this trail and can’t wait to return! Although the 11-mile trek might be a haul for wedding couples with less endurance, you’ll be plenty satisfied hiking within the first 2.5 miles with plenty of stunning views right off the bat. Many areas offer rock platforms large enough for additional guests as well. No doubt, there are many options on this trail for a Colorado Wedding Elopement. You may also take other trails for photos or a wedding ceremony at Elk Falls Pond or Elk Falls Lookout. Being so close to the front range of Colorado, the winter season will offer a snow-covered option without as many road closures. It also serves as a cooler option than the front range during the summer. Fall would be an absolutely beautiful, dry option, while the early spring may be muddy depending on the snowmelt.


Elk Falls Elopement Ceremony Colorado

Staunton State Park offers endless options for elopement ceremonies. A state park pass Is required, though.


Elk Falls Pond Colorado Ordained Minister

The sweeping panoramic views is a perfect backdrop for a wedding elopement in Colorado.


Wedding Ceremony Denver Hiking

You don’t need to hike 11 miles for a Colorado elopement wedding ceremony in this state park. You’ll find the perfect location in the first 2.5 miles (even in the first .5 mile).


Colorado Ordained Minister Elopement Ceremony

The terrain aren’t ideal for high heels but they aren’t bad for a bride in hiking boots!


Elk Falls Overlook Ordained Minister Colorado

The interesting rock formations in Staunton State Park offer an interesting backdrop for your elopement ceremony.


Elk Falls Overlook Elopement Ceremony Colorado

Although it might be a bit of a hike up, the Elk Falls Overlook offers a 270-degree view from a rock platform (perfect for a ceremony with Colorado ordained minister).


Ordained Minister Colorado Staunton State Park

A perfect location for an elopement ceremony. Only a 25 minute hike up to this point.


Wedding Prep: How to Create a Weekly Fitness Plan

Now that you're finalizing your wedding ceremony details, it’s time to focus on yourself! I wish I could say that there are only three fitness plans that every personal training client can integrate for optimal physical success. Unfortunately, unknowns and various personal and professional demands enhance our lives as much as they create obstacles. Our strengths, limitations, and preferences also expand the endless structure variations. No program will completely optimize your physical self nor meet all of your wants and needs at once. The structure will most likely be adapted from time to time and may look completely different depending on your life at a given point. Nevertheless, we must start somewhere; the options below will guide your experience.

Once you decide on an approach, you'll quickly recognize that it, like all others, will have its specific benefits and drawbacks. How will you improve your range of motion, cardio, and muscular endurance if you choose a strength approach with a five-day isolated muscle approach? If you integrate a total body aerobic session three days per week, will you break down your muscles enough to gain the tone and sculpt you're looking for? Should you include pilates, yoga, hiking, swimming, other fitness disciplines, and/or related activities? Oi vai! What to do!!!

Considering your present physical state, preexisting conditions/injuries, and strengths and limitations will also heighten the challenge when selecting a structure. For example, a personal training client with osteoporosis may need to focus more on strength to protect their bones and minimize high-impact activity. A person with great strength but asthmatic may want to incorporate a progressive cardio endurance plan with strength workouts.

To guide your appropriate fitness path, I did my best to boil down the endless options to several fitness structures as you mull through the thoughts above. You can choose the one you're most interested in and adapt it to your goals, history in the gym, injuries, and more. I purposely didn't include specifics for each day (e.g., reps, intervals, etc.). First, we start with the big picture, create a personalized structure, and then fill in the specific details. Good luck!

Time to run toward your wedding ceremony in Colorado looking fit and fabulous! / Photo: Jacoby Clarke

OUR GOAL TODAY

Establish an adaptable weekly fitness structure (with or without Denver personal training sessions included). First, choose a section based on the number of days you’ll dedicate to formalized exercise (3, 4, or 5 days) and then review the options under each. Once you determine the structure closest to your lifestyle, needs, and wants, adapt and personalize it. Please note: Our bodies are intended to move daily. We may still see some benefits from only exercising 1-2 sessions per week, but we may not reach the significant gains desired (hence the focus on three days or more below).


 

Key Terms:

  • Cardio Endurance: The benefits of this focus are: lowering risk of heart disease, higher blood pressure, diabetes, and stroke; prevention of chronic disease; better pulmonary function and improved VO2 function; better sleep; reducing fatigue; greater ease walking greater distances, walking up stairs, and performing daily non-strenuous activities; and better mood. Activities: climbing stairs or the Stairmaster machine, sport-related activity, running, rowing, swimming, plyometric exercises, and walking.

  • Muscular Endurance: The benefits of this focus are: increasing aerobic capacity of muscles; performing daily activities under demand for longer periods; better sleep; increasing athletic performance in endurance-based sports; prevention of chronic disease; reducing general and muscle fatigue; general toning; reducing injuries resulting from repetition and overuse; and maintaining posture alignment. Activities: circuit training, functional training, bodyweight training, and plyometric training.

  • Strength: The benefits of this focus are: strengthening bones; performing daily strenuous activities for short periods; increasing athletic performance in strength and endurance-based sports; reducing fatigue; reducing injuries resulting from heavy lifts; better mood; sculpting muscles; and maintaining posture alignment. Activities: strength training.


"I’M CONVINCED, BUT MY LIFE IS BUSY" FITNESS PLANS (3 DAYS PER WEEK)


 

Option 1 (Cardio Endurance Focused ):

Time per Session: 20-30 minutes

Benefits: Cardio endurance

What’s Missing?: Strength and sculpt optimization; limited time for muscular endurance-focused exercise (although the rowing and Stairmaster machines help)

Workouts:

  • Day 1: Stairmaster interval session / 8-10 minutes of ROM activity or yoga

  • Day 2: Rowing machine or swimming interval session / 8-10 minutes of ROM activity or yoga

  • Day 3: Run or hike interval session / 8-10 minutes of ROM activity or yoga


Option 2 (Muscular Endurance Focused and Cardio Enhanced):

Time per Session: 40-60 minutes

Benefits: Muscular endurance and limited cardio endurance

What’s Missing?: Strength and a sculpt optimization; limited time for range of motion (ROM) exercises and poses

Workouts:

  • Day 1: Circuit of upper body and core exercises/ 8-10 minutes of interval cardio

  • Day 2: Circuit of lower body and core exercises / 8-10 minutes of interval cardio

  • Day 3: Circuit of explosive total body exercises / 8-10 minutes of interval cardio


Option 3 (Strength Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Strength, range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest, tris, and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back, bis, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


Option 4 (Sports Cardio Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Cardio endurance and limited muscular endurance for recreational sports

What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise

Workouts:

  • Day 1: Tennis match or soccer game

  • Day 2: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses

  • Day 3: Tennis match or soccer game


Option 5 (Cardio and Muscular Endurance Focused):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance

What’s Missing?: Strength and sculpt optimization; limited time for range of motion (ROM) exercises and poses

Workouts:

  • Day 1: Circuit of total body and core exercises/ 8-10 minutes of interval cardio

  • Day 2: 40-45 minutes of interval or endurance cardio

  • Day 3: Circuit of total body and core exercises / 8-10 minutes of interval cardio


Option 6 (Cardio Endurance Focused and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance and some muscular endurance for recreational sports

What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise

Workouts:

  • Day 1: 40-45 minutes of interval or endurance cardio

  • Day 2: Circuit of total body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 3: 40-45 minutes of interval or endurance cardio


Planning a wedding ceremony in Denver can be a stretch from your normal job (but it shouldn’t feel like you’re climbing a mountain). A consistent exercise routine can help you relieve that stress!

"COMMITTED TO 4…..LET’S DO THIS" FITNESS PLANS (4 DAYS PER WEEK)


 

Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Strength, muscular endurance, and cardio endurance

What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 4: 30-45 minutes of yoga or pilates / 8 minutes of interval cardio


Option 2 (Cardio Endurance Focused and Strength and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance is the main goal, but muscular endurance and strength are very important.

What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio

  • Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 4: 40-45 minutes of interval or endurance cardio


Option 3 (Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio and muscular endurance, limited range of motion (ROM)

What’s Missing?: You’ll see more gain in cardio and muscular endurance but may not optimize strength or a sculpt.

Workouts:

  • Day 1: Circuit of upper body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 2: Circuit of stabilization and core exercises / 30 minutes of high-intensity interval cardio

  • Day 3: Circuit of lower body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 4: 40-45 minutes of interval or endurance cardio


Option 4 (Strength Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Strength, limited range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


Option 5 (Strength and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Strength and range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest, triceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back, biceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: 30-45 minutes of yoga or pilates


Option 6 (Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance, limited range of motion (ROM)

What’s Missing?: Strength and sculpt optimization

Workouts:

  • Day 1: Circuit of total body and core exercises/ 8-10 minutes of range of motion (ROM) exercises

  • Day 2: 40-45 minutes of interval or endurance cardio

  • Day 3: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises

  • Day 4: 30-40 minutes of interval or endurance cardio


Now that you’ve check off hiring a wedding officiant in Colorado it’s time to get ready for the dress! / Photo: Ketut Subiyanto

"ALL IN” FITNESS PLANS (5 DAYS PER WEEK)


 

Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Strength, muscular endurance, and cardio endurance

What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 3: 30-45 minutes of restorative yoga

  • Day 4: 40-45 minutes of interval or endurance cardio

  • Day 5: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses


Option 2 (Cardio Endurance Focused as well as Strength, ROM, and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance is the main goal, but muscular endurance, strength, and range of motion (ROM) are very important.

What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio

  • Day 3: 30-45 minutes of restorative yoga

  • Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 5: 40-45 minutes of interval or endurance cardio


Option 3 (Sports Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio and muscular endurance for recreational sports, limited range of motion (ROM)

What’s Missing?: Strength and sculpt optimization; more range of motion (ROM) may be needed because of the demand placed on the body.

Workouts:

  • Day 1: Tennis match or soccer game

  • Day 2: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses

  • Day 3: Tennis match or soccer game

  • Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses

  • Day 5: Tennis match or soccer game


Option 4 (Cardio Endurance, Muscular Endurance and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance, range of motion (ROM)

What’s Missing?: Strength and sculpt optimization

Workouts:

  • Day 1: 40-45 minutes of interval or endurance cardio / 8-10 minutes of range of motion (ROM) exercises

  • Day 2: Circuit of total body and core exercises

  • Day 3: 30-45 minutes of yoga

  • Day 4: 40-45 minutes of interval or endurance cardio

  • Day 5: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises


Option 5 (Strength and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Strength and range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs (part 1) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 5: Traditional sets of legs (part 2) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


Personal Training in Denver could help you reach your wedding goals too. / Photo: Andrea Piacquadio


Colorado Elopement Wedding Hikes: Nymph Lake, Lake Haiyaha Loop via Fire Trail (RMNP)

Living in Denver, offers many perks, including beautiful hiking trails for a Colorado elopement wedding nearby. On the other hand, hikes in Rocky Mountain National Park are about two hours away and require advancing planning (e.g., day or annual pass and a timed entry reservation). The drive and extra efforts are certainly worth it, though! The hikes give you access to some of the most beautiful landscapes in Colorado. Here’s the first of a series of Rocky Mountain National Park hikes that I’ve recently recommended to my wedding couples in Colorado as options for a wedding ceremony elopement. I’ve included a review from a past visit and my notes.

Sometimes the most secluded, off-the-beaten path, locations provide the most ideal scenery for an elopement wedding in Colorado.


 

Time of Year: Late June.

Weather: 55 degrees and sunny at 9:48 am, cloud cover for most of the hike until 1:15.

Cover: 75% covered.

Time: 9:48 am - 1:15 pm.

Distance: 5.5 Miles total (Loop: Nymph Lake Trail to Haiyaha Cutoff Trail (out and back to Lake Haiyaha) to Fire Trail to Glaciar Gorge Trail to the Bear Lake parking lot.

Traffic: High until we reached Lake Haiyaha (low).

Parking: Tons of parking....but no spots (except 1 lucky spot that opened). The shuttle halfway may be the only option (there were lines by 9:15).

Equipment: Hiking boots.

Terrain: Well-marked trail with plenty of rocks to step on and plenty of beautiful views until Lake Haiyaha. We didn't take the turnoff to Dream Lake. Big boulders to climb around Lake Haiyaha. Mostly a covered decline from there via Fire Trail.

Difficulty: Moderate (decent cardio baseline for the initial incline to 10k).

Colorado Wedding Officiant Notes: Rocky Mountain National Park (RMNP) offers many scenic backdrops for a Colorado Wedding Elopement. Many of the most beautiful trails begin in the Bear Lake parking lot and lead you to incredible lakes, including Dream Lake. While these trails tend to be very popular during the summer, they can also lead you to quiet spots like Lake Haiyaha. My photos of the varying landscapes at 10,000 feet and above took place on a wet and foggy day. Nevertheless, the weather provided a mystic serenity often lost in a bright landscape. For clear views and sun, hikes in RMNP before 11 am is most ideal during the summer. Typically, clouds and rain permeate the sky daily from 11 am until 3/4 pm. In the fall, the incredible colors of the trees might provide the painted landscape you’re looking for, but remember that Trail Ridge Road (the road through RMNP) may be closed because of winter conditions at higher elevations. Assume that you won’t have access to the road from late fall until mid to late spring.


Rocky Mountain National Park offers endless options for elopement ceremonies. Timing of the year is important and a pass and reservation is required, though.


Lake Haiyaha offers an incredible setting on a sunny and foggy day for a wedding ceremony.


Once you climb above 10,000 feet in RMNP, your Colorado elopement wedding ceremony will have a scenic backdrop unmatched.