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

Bad Gym Habits

I have been doing this for a long time and I have seen a few bad gym habits in my time. Are you doing any of these? I am too. Try to avoid these for better results. The good news … Continue reading →

Easy Flag Fruit Dessert

Ingredients: 5-6 cups of red fresh fruit. 2 cups of blueberries 3 cups of yogurt or white chocolate covered pretzels Directions: Wash fresh fruit and dry. Lay out fruit and pretzels (or yogurt) to represent the flag stripes, and place … Continue reading →

The Cheat Meal

The ‘cheat meal’ is an important component for people that enjoy food and still want to be healthy. If you are in ‘weight-loss mode’ or just trying to maintain, the cheat meal concept can help. The idea is that you … Continue reading →

How Many Reps Should I Do?

My high school track coach’s answer was always very simple – “MORE”! Everyone also wants to know how many reps to do to reach their goals. Resistance training helps every aspect of human physiology, so the key here is to … Continue reading →

Exercise Is Medicine

One thing that the wide range of medical practitioners agree upon is that exercise is medicine. There are several important medically necessary functions that are dependent upon regular exercise that we all know about: • mental function • nervous system … Continue reading →

Strawberry Blueberry Frozen Yogurt Bark

Perfect healthy frozen snack for kids this summer. Recipe Ingredients: 1 cup – yogurt, plain 1 tablespoon – maple syrup, pure 1/4 cup – blueberries 1/4 cup – strawberries Directions: Mix the yogurt with maple syrup and place onto a … Continue reading →

School’s Out – Kids’ Diet

School may be out… but healthy eating for the kids doesn’t have to take a summer break also! As a parent I want good things for my children: living life to the fullest, having a healthy, happy, fulfilled life full … Continue reading →

Sitting is the New Smoking, or Worse…

By Dr. Dave Vukelich, D.C. I cannot stress enough how dangerous a sedentary lifestyle is to our health. The phrase “Sitting is the new Smoking” was originally coined by Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity … Continue reading →

Sea Salt & Garlic Kale Chips

Ingredients: 1 medium-sized bunch of kale washed and dried very well 2 tsp olive oil a pinch or two of salt a pinch of garlic powder Directions: Preheat your oven to 300 degrees Fahrenheit. Wash and dry one bunch of … Continue reading →

Diet Milk

No, not the milk diet. Diet milk. Why don’t we call it that? Have you ever wondered why some diet foods are labeled “diet” and others are labeled “fat-free” or “low-fat”. If you have read any of my stuff you … Continue reading →

Have you tried Bulletproof Coffee?

Bulletproof Coffee is not your average latte. It’s a high-performance drink that has a massive impact on your energy and cognitive function. Bulletproof Coffee has helped everyone from driven CEOs to professional athletes to busy parents increase their energy so … Continue reading →

Got Butter

I love to rip on most dairy products for being unhealthy, disgusting and deceiving, but butter is the exception. Butter is a special dairy product in my expert opinion. Grass-fed butter is health food. I’m not talking about the mass-produced, … Continue reading →

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 →