008Steve Wells is co-owner and trainer at Midland Fitness and writes a weekly column chocked full of health and fitness information with a smile. If you enjoy the articles below, consider buying one of Steve’s E-books Where In The Health Are We Series on Amazon. The E-book’s exclusive articles are full of real information mixed with a lot of common sense and Steve’s classic humor.

Below you’ll find new program announcements and recent articles from Steve and Britt at Midland Fitness in Glenwood Springs, CO. The following information does not constitute medical advice and the accuracy of the information is not guaranteed. Users are advised to seek professional medical assistance in the event that they are suffering from any medical problem.


according to steve

What is YOUR favorite workout song?

Midland Fitness is creating a custom playlist for the gym and we want your help! Go to the Midland Fitness Facebook page below and post your favorite motivating song on the post with the music. Leave a reply below or … Continue reading →


A sedentary lifestyle combined with a poor diet loaded with toxins can shut down lymph circulation. This is bad because your lymphatic system is one of the few ‘lifestyle-filters’ that your body has. Lymphatic congestion is a major cause of … Continue reading →

Summer Weight Loss Challenge

10 Reasons You Should Join a Weight Loss Challenge 1. Because you’re human and people are competitive. A spirit of competition can bring out determination and staying power you never knew you had, but once you know you have it, … Continue reading →

Artificial Sweetners

How many times have you heard this? “It will be different this time, I swear. We had some problems in the past, but this time, we have it figured out. Trust me.” Ask your psycho-therapist if this is healthy. When … Continue reading →

Are Hormones Killing You?

by Guest Personal Trainer Mike Duffy Hi! There are 3 hormones that will directly affect your weight loss goals. If you are not keeping them in check, all of your hard work in the gym could go out the window! … Continue reading →

15 Minute Workout

Don’t let a busy schedule keep you from working out. I get a lot of physical and mental benefits from a 15 minute workout, mainly because I have to. I don’t have time for a 2 hour luxury workout at … Continue reading →

Mouse Arm

I thought that this was something that happens to people who don’t lift anything heavy, similar to ‘T-rex arm’ – man was I wrong. Mouse arm describes pain in the arm or wrist that is caused by clicking the mouse … Continue reading →

Green Chile Bison Burger

Ingredients ¼ cup thinly sliced red onion 1 pound ground bison or lean (90% or leaner) ground beef 2 4-ounce cans diced green chiles, drained, divided ½ cup shredded pepper Jack cheese, divided ¼ teaspoon salt ¼ teaspoon freshly ground … Continue reading →

New 180 Wellness Special:

Bundle and Save! 180 Package $550 • 2 Chiropractic Adjustments • 2 Massages (60 minutes) • 4 Personal Training Sessions • Midland Membership   Savings of $110 www.180wellness.expert … Continue reading →

Featured Bodyback Item of the Month

AccuMassage Tool The best massage tool made for releasing muscle spasms and knots in the neck and hard to reach shoulders and calf muscles. It comes apart for travel and easy storage. The massage balls are adjustable to fit any … Continue reading →

The Dirty Dozen and Clean 15 of Produce

A new report issued by the President’s Cancer Panel recommends eating produce without pesticides to reduce your risk of getting cancer and other diseases. And according to the Environmental Working Group (an organization of scientists, researchers and policymakers), certain types … Continue reading →

The 4 Worst Breakfast Foods

by Guest Personal Trainer Mike Duffy Hello, What did you eat for breakfast today? Some of the most common breakfast foods can do a lot of damage to your health if you have them every day. The 4 WORST Breakfast … Continue reading →

Happy Earth Day!

5 Ways To Take Your Fitness Outdoors 1. Take a Hike: One of the best ways to work out outside and de-stress is to find your nearest trail system and go hiking. If you’re used to walking or jogging on … Continue reading →

Is Toe-Spring making your feet hurt?

Toe-spring can be identified in almost all running shoes and many other athletic shoes. This upward lift of the toe box (usually about a 15% lift) alters the function of the feet. This mechanical flaw is mostly bad for us … Continue reading →

Gym Myth: Squats are bad for your knees

Question: How do you fix people who sit in chairs too much? Answer: Squats. Originally started by orthopedic doctors, this myth may qualify to be a “Super-Myth” which exists merely to get out of doing squats and to sell knee … Continue reading →

Healthier Easter Options

Bunny Treats We’re not taking the fun out of the basket. We’re just making the choices better. 1. Dried fruit – Banana chips, dried pineapple slices, dried mango pieces and more are naturally sweet treats the Bunny can bring. Look … Continue reading →

Fact or Myth? Spot Reduction

All of us personal trainers are told by medical experts that spot reduction does not exist – unless ‘they’ do it with surgery. I disagree often with the medical establishment based on 26 years of observations that contradict most of … Continue reading →

Thigh Training Secrets for Women

There are some dysfunctional patterns that I see in many ladies’ training that lead to common injuries. Problem: Tight adductors (inner thighs) usually from overdoing it on exercise, crossing legs and ladylike sitting posture. Solution: Stretch inner thighs, stop crossing … Continue reading →

Now Serving Dazbog Coffee

Now serving Dazbog coffee. Stop by or Call in your Dazbog coffee order. Drinks Available: Hot Coffee Iced Coffee Iced Chai Mt. Sopris Chiller The Mt. Sopris Chiller (pictured) is a MUST try! Add protein at no extra charge. Like … Continue reading →

Dr. V is at Midland Fitness 3 Days a Week

If you have ever been injured or are suffering from pain, you may notice that you have lost some of your range of motion and possibly even experience joint dysfunction. Many times, these symptoms are also accompanied by neurological disruption, … Continue reading →

How to Breathe

There are an astounding number of ways to educate yourself on how to breathe (an autonomic reflex that newborn humans easily master). My opinion is about the same as all the breathing experts: breathe with your diaphragm, take slow, deep … Continue reading →

Veggie Bars

Prep time: 10 mins Cook time: 10 mins Total time: 20 mins Serves: 12 squares You can easily double the recipe by laying two dough sheets side by side on a large 12×17 inch pan and pressing the edges together. … Continue reading →

Boring Workouts? Try Push-Pull

Don’t get stuck in a workout rut. Many beginners get stuck because they just don’t know how to create variation in their workouts. Science tells us over and over that we must change our routine about every 30-90 days to … Continue reading →

Exercises to Avoid

There are no exercises to avoid. I just read that headline in a popular fitness magazine that was loaded with weight-loss-pill commercials delivered to us by 20 something photoshopped models and actors. It’s not the exercise, it’s how you do … Continue reading →

Eating Fat Makes you Fat?

As a country we’re much fatter than we have ever been. Eating fat is not making us fat – we eat far more sugar than fat. Over the last 4 decades, healthy meat and fat consumption has trended downward while … Continue reading →

How to Get The Most of Your Workout

You need to add some explosiveness to your workouts. Explosive movements with a kettlebell, a rotational trainer, or with regular old dumbbells can add punch to your workouts by forcing more caloric usage. Explosiveness or forced acceleration/deceleration is what every … Continue reading →

Midland Fitness Welcomes New Massage Therapist

Massage Therapist, Lizz Arias has joined the Midland Fitness Team. Lizz received her training from the Lotus Education Institute in Carbondale. She has also earned her BA in communications from the University of Colorado at Boulder. Evidence proves that regular … Continue reading →

New Event: Friday Night Lights

Join us for the very first of many fun Friday Night Lights by Midland Fitness. These events will take place at Midland Fitness after the normal Friday hours starting at 6:00pm. We are taking this first Friday back to the … Continue reading →

The Dangers of “Fat-Free” Labeling

I never eat food that is labeled “fat-free”. There are many versions of this deceiving marketing ploy. Low-fat, non-fat, fat free, cholesterol-free, heart healthy all sound good – especially if you have been deceived into thinking that eating fat makes … Continue reading →

Flat Feet Syndrome

The feet and ankles are the foundation for the entire body. There are always consequences for even small foot deformities, usually compensation that leads to repetitive stress injury. Many parents express concerns about flat feet in their children only to … Continue reading →

Top 5 Benefits of Chiropractic Care

There are a number of different reasons why patients decide to seek out . Whether you are getting adjusted for headaches, low back pain, or anything in between, there are a number of ways that spinal adjustments can help your … Continue reading →

New Saturday Hours

Now with 2 extra hours to workout on Saturday, choose one or more of these reasons to get your workout on! 100 Reasons to Exercise Now 1. Because it makes you feel confident 2. Because it helps you get stronger … Continue reading →

Eating Tips for Men

Most of the health problems that guys deal with are from a poor diet and lots of stress. This two punch combo defeats our efforts in the gym. This quick list of foods that you are missing will help with … Continue reading →

Fat Facts for Weight Loss

Fat still gets a bad rap, but here are some well documented facts that may change your programming. Eating quality fats and eliminating sugars is the road to weight-loss and for overall health. Vegetable oils: The vegetable oil industry started … Continue reading →

What Motivates You to Exercise?

I asked our members this question not too long ago and I thought that their answers were great. I think that collectively, they represent the real-life reasons why we exercise and try to pursue a healthy lifestyle. However, lack of … Continue reading →

61 Names for Sugar

Americans consume 130 pounds of sugar every year on average! The food industry wants to hide sugar information from you. They have spent that last few decades pumping more and more sugar into processed foods to make them taste like … Continue reading →

21 Day Sugar Cleanse

If you eat dinner solely for the chance to chase it with dessert, I hate to break it to you but it might be time to try a sugar cleanse. Which we are going to kick start in the next … Continue reading →

Survive Fitness in January

The New Year is a great excuse to finally make some positive physical changes to yourself. Enrolling in fitness competitions as a method of motivation and instruction is becoming very popular because it is a great way to get started. … Continue reading →