10 Tips for Working Out on the Go

So many people travel for work or travel regularly for pleasure. If you're one of these people or just happen to be on vacation and need to keep up your fitness regime, try these tips.

1. Bring Your Own Equipment – A simple resistance band and jump rope can provide the perfect, light weight equipment to pack for any workout. One minute intervals alternating jumping rope with resistance band exercises can make an incredible, full body workout.


2. Drink Up – Stay hydrated with water. Make sure to drink 8-12 glasses of water each day. Water helps maintain your metabolism and flushes out metabolic impurities.

3. Scope Out Your Surroundings – A great way to stay fit while exploring a new place is to research outdoor or fitness related activities in the area. Hiking trails, jogging paths and even guided walking tours make for a great way to get your workout in while enjoying your vacation.

4. Need Motivation? – Bring your favorite workout DVD with you so you have that extra motivation while on the road. Many people need to have someone instructing them when it comes to fitness. DVD’s are easy to slip into your bag and a great way to carry your workout wherever you go.

5. Get Enough Sleep – Many times when people are on vacation or traveling for work, sleep is compromised. Make sure to get enough shut eye. Sleep is important for stress reduction, muscle recovery and cell repair. Get enough sleep so you’ll be able to get up and kick your workout into high gear the following day!

6. Try Something New – A great time to try a new class is when you’re on the go. Check out your hotel or the local gym to view schedules and attend a class that might put you out of your comfort zone or a session that you’ve been dying to try.

7. Use the Buddy System – No matter your reason for traveling, try using the buddy system for working out. Not only can your buddy help motivate you at home, but you can hold each other accountable when traveling. Having someone to report to might just be the inspiration you need to keep going.

8. Set a Goal – Short term goals are a great way to keep your fitness routine in check. Determine what a reasonable short term goal would be while traveling. Goals such as drinking enough water each day, deciding to try three new activities while on vacation or not eating dessert while traveling are all great ways to help keep you on track.

9. Don’t Go Overboard With the Treats – While it is always easier to over indulge while on a trip, it’s harder to take if off the body once the damage is done. Stick to appropriate portion sizes and don’t decide to over eat just because “you’re on vacation”.

10. Stock Up – Have favorite healthy snacks? If they’re portable, then make sure to grab a few and throw them into your suitcase. One of the hardest things to do while traveling is find great healthy snacks. Ease the worry and take them with you.

To learn more of these tips, book your retreat at Vita Vie Retreat. Go to http://www.bvretreat.com/.

Summer Specials - Time is Running Out!

Just a heads up! The Summer Specials will be ending as of August 15, 2010. Make sure you take advantage of the specials while they last!

Go to http://www.bvretreat.com to book your fitness retreat today!

What does the bodybugg actually do?

As an efficient calorie management system, we advocate use of the bodybugg and especially in cases of weight loss. Check out the video below to get a better idea of how it works.

New Pics of Vita Vie Retreat ~ Pompano Beach

To book your visit with us, go to http://www.bvretreat.com/! Schedule your fitness retreat today and begin the first day of the rest of your life!

8 Proven Ways to Manage Stress : Tips From Mayo Clinic

:: By Mayo Clinic

8 Proven Ways to Manage Stress

Racing against deadlines, sitting in traffic, arguing with your spouse .... There's so much in life that can make your body react as if you were facing a physical threat. This is why chronic stress can make you more vulnerable to life-threatening health problems. But there are simple ways you can take control of stress — by avoiding some stressors and limiting the detrimental health effects of others.

 

Effects of stress on your body

 

In short, stress is a physical and emotional response to a particular situation.

• Headache
• Chest pain
• Pounding heart
• High blood pressure
• Shortness of breath
• Muscle aches, such as back and neck pain
• Clenched jaws
• Grinding teeth
• Tight, dry throat
• Indigestion
• Constipation or diarrhea
• Stomach cramping or bloating
• Increased perspiration, often causing cold, sweaty hands
• Fatigue
• Insomnia
• Weight gain or loss
• Skin problems such as hives
• Impaired sexual function

 

8 proven ways to minimize stress and limit its health effects

 

1) Think positively

Studies indicate that optimism or pessimism may affect your quality of life. Optimism enables you to cope better with stressful situations, likely reducing the effects of stress on your body.

 

2) Change your emotional response

Managing stress doesn’t mean eliminating stressors from your life. It means developing positive strategies for dealing with stress to avoid negative consequences. Think about stress as your reaction to an event, rather than the event itself. This makes it easier to identify healthy ways to manage stress. Even though you can’t control some of the stressors in your life, you can control your response to them.

 

3) Embrace spirituality

Certain tools to reduce stress are tangible, but there is another tool that helps many people manage stress in their lives — embracing spirituality. Exploring your spirituality can lead to a clearer life purpose and better stress management skills.

  

4) Protect your time

How does your behavior contribute to your stress? Some people find it hard to say no to any requests made on their time. But saying yes to everything comes at a price — more stress and less peace of mind.

 

5) Restore work-life balance

Finding work-life balance in today’s frantic world is no simple task. Spend more time at work than at home and you miss out on a rewarding personal life. Then again if you’re facing challenges in your personal life such as caring for an aging parent or coping with marital or financial problems, concentrating on your job can be difficult.

 

Whether the problem is too much focus on work or too little, when your work life and personal life feel out of balance, stress – plus its harmful effects – is the result.

 

6) Try meditation

Different types of meditation techniques can calm your mind and reduce your stress. Concentration meditation involves focusing your attention on one thing, such as your breathing, an image you visualize or a real you look at – for example, a candle flame.

 

7) Keep your cool

Feeling stressed is normal. And so are setbacks in dealing with stress. If you lapse into your old ways, don’t give up. Focus on what you can do to gain control of the situation.

 

One easy way to help yourself keep your cool and lighten your load is to remember the four As of managing stress: avoid, alter, adapt or accept!

 

8) Keep a strong social network

To help you through the stress of tough times, you’ll need a strong social support network made up of friends, family and peers. This differs from a support group, which is generally a structured meeting run by a mental health professional.

 

Although both groups can play an important role in times of stress, a social support network is something you can develop when you’re not under stress, providing the comfort of knowing that your friends are there if you need them. A coffee break with a friend at work, a quick chat with a neighbor, a phone call to your sister, even a visit to church are all ways to reduce stress while fostering lasting relationships with the people close to you.

 

 

Book your retreat today and reduce stress! Go to http://www.bvretreat.com/ to reserve.

 

 

Check out more integrative health solutions on the Gaiam Mayo Clinic Wellness Solutions DVDs.

 

 

 

Are You Doing Sit Ups Correctly?

Chocolate -- The OTHER Food Group!

There is hope for the chocoholics of the world! I'm thrilled and I know some of you are too. :)

Below is an article regarding chocolate, it's benefits and the fact that it can be used in moderation. Enjoy!

Chocolate - The 'Other' Food Group

Being a lifelong chocoholic, I have often joked that chocolate is nutritious food, since it is from a bean (a vegetable), and by this I validated my habit.
But although I would have loved to title this post “The Healing Properties of Chocolate” or “Chocolate Superfood”, I did not, because although there are powerful anti-oxidant properties in the flavanoids that chocolate contains, it is, sadly, no substitute for fruits and vegetables which contain more than just these nutritious properties.

Read the Full Article : Click Here

To book your fitness retreat, go to http://www.bvretreat.com/.

Bella Boot Camp :: Update

Bella Boot Camp will be scheduled regularly in Pompano Beach. In addition, we will be holding Bella Boot Camp one week out of the month in Delray Beach.

Visit http://www.bvretreat.com to schedule your fitness retreat!

New Location ~ Pompano Beach Open!!!

I'm so happy to announce the opening of our Pompano Beach location this week! The summer and fall will bring a whole new feeling with two locations. Make sure to check it out on our website and visit us in Pompano Beach!


Visit our website at http://www.bvretreat.com. Book your retreat today!

So...Is the Biggest Loser NOT the Real Deal?

I know many have wondered about this show and whether the practices were ethical. I include myself in that category but have also always thought the show provides so much inspiration for so many people that the good out weighed the bad. Now I'm questioning my judgement... Read the article below to see what former contestants are saying about their experiences.

Click Here to Read

Weekend Challenge ~ Keep Your 4th of July in Check

Here we go with the weekend challenge...

1. Don't miss a workout

2. Do no overeat -- you can treat yourself, just keep the portion sizes in check!

Happy 4th of July! Have a safe, healthy weekend.