If you haven't been here before, you may be wondering what our schedule is like. Here is today's Bella Boot Camp line up. The campers are resting right now...but only until 2pm. Then we'll be back in action with a heart pumping, challenging class!
8am Beach Trek
9am Sports Conditioning
10am Core & Balance Training
Break
2pm FitBlast
3pm Yoga
Are you ready for the beach? Come see us soon at the fitness retreat! :)
Saturday, June 25, 2011
Wednesday, June 22, 2011
Party Time – 5 Tips to Staying on Your Diet at Social Gatherings
Who doesn't love a party? I'll be the first one to admit, I love a party and everything that goes with it. Socializing with friends over great food and drinks is my idea of a perfect evening. The only problem is that parties tend to contribute to overeating, overdrinking and overindulging in general. For those trying to lose weight and those trying to maintain, too many parties can be bad news for the healthy regimen. Here are some tips on how to approach social functions while still remaining in control of your daily calorie count.
1. Eat Before You Go. This tip is one of the easiest ways to stay out of trouble when it comes to party food and your waistline. Party food tends to be yummy to the taste buds but doesn't bode well for your figure. You can forego the unhealthy apps and only have a glass of wine or two - provided your daily calorie count allows for it. Another idea is to eat the bulk of your calories from a healthy at home meal. Once you get to the party, snack on veggies or only have a small piece of dessert. This will allow you to join in on the festivities without getting out of control.
2. Start With Protein. Instead of reaching for the chips and dip, go for good sources of protein to start with. Try any appetizers such as smoked salmon, chicken satays, seared ahi tuna and even cheeses before you go for the carbs. Starting with protein will help to delay the chemical reaction that occurs in the body when we start with carbohydrates. This reaction leads to most people wanting more food and more carbohydrates and leads to uncontrollable eating.
3. Alternate Your Drinks. Alternating alcoholic beverages with water can help lower the amount of caloric beverages you take in. Consuming liquid calories is one of the easiest ways to add calories without realizing it. Generally, we don't feel full after drinking approximately 300 calories yet we would feel as if we ate 300 calories should those calories have come from food we had to chew. Stick to lower calorie alcoholic beverages such as wine and light beers and make sure to sip slowly and alternate with good old h2o. This rule would apply to non-alcoholic drinks that have calories such as punch, soda and juices as well.
4. Use Smaller Plates. Keeping portions under control with food can be easily achieved by using smaller dinnerware. Pick smaller plates for food and cut the amount you eat by almost half. Trick your eyes by picking up a small, appetizer size plate and loading it up with healthy food. You'll feel like you're getting a lot by loading the plate up which can make you happy mentally. Don't forget to eat slowly. This will help your brain recognize how much food you are taking in and let you know when you are full. Slow eating off of your small plate will also make you feel like you're eating more than you think.
5. Pick a Smaller Glass. When indulging in alcoholic beverages or caloric beverages, pick a smaller glass to drink out of. Big bulb wine glasses are gorgeous but we tend to want to fill them up turning a 6 ounce glass of wine into a 12 ounce glass of wine and doubling the calories. Use a smaller glass for wine, cocktails or punch and fill it up. Both your taste buds and your mind will be satiated. Remember to sip slowly so you can enjoy your drink as well as make it last a little longer.
Losing weight is hard. Sometimes it requires a little extra help! Visit us at Vita Vie Retreat for your next fitness retreat, boot camp vacation or weight loss retreat. Call 800-768-5708 or email info@bellavitaus.com for more info. We'd love to help!
1. Eat Before You Go. This tip is one of the easiest ways to stay out of trouble when it comes to party food and your waistline. Party food tends to be yummy to the taste buds but doesn't bode well for your figure. You can forego the unhealthy apps and only have a glass of wine or two - provided your daily calorie count allows for it. Another idea is to eat the bulk of your calories from a healthy at home meal. Once you get to the party, snack on veggies or only have a small piece of dessert. This will allow you to join in on the festivities without getting out of control.
2. Start With Protein. Instead of reaching for the chips and dip, go for good sources of protein to start with. Try any appetizers such as smoked salmon, chicken satays, seared ahi tuna and even cheeses before you go for the carbs. Starting with protein will help to delay the chemical reaction that occurs in the body when we start with carbohydrates. This reaction leads to most people wanting more food and more carbohydrates and leads to uncontrollable eating.
3. Alternate Your Drinks. Alternating alcoholic beverages with water can help lower the amount of caloric beverages you take in. Consuming liquid calories is one of the easiest ways to add calories without realizing it. Generally, we don't feel full after drinking approximately 300 calories yet we would feel as if we ate 300 calories should those calories have come from food we had to chew. Stick to lower calorie alcoholic beverages such as wine and light beers and make sure to sip slowly and alternate with good old h2o. This rule would apply to non-alcoholic drinks that have calories such as punch, soda and juices as well.
4. Use Smaller Plates. Keeping portions under control with food can be easily achieved by using smaller dinnerware. Pick smaller plates for food and cut the amount you eat by almost half. Trick your eyes by picking up a small, appetizer size plate and loading it up with healthy food. You'll feel like you're getting a lot by loading the plate up which can make you happy mentally. Don't forget to eat slowly. This will help your brain recognize how much food you are taking in and let you know when you are full. Slow eating off of your small plate will also make you feel like you're eating more than you think.
5. Pick a Smaller Glass. When indulging in alcoholic beverages or caloric beverages, pick a smaller glass to drink out of. Big bulb wine glasses are gorgeous but we tend to want to fill them up turning a 6 ounce glass of wine into a 12 ounce glass of wine and doubling the calories. Use a smaller glass for wine, cocktails or punch and fill it up. Both your taste buds and your mind will be satiated. Remember to sip slowly so you can enjoy your drink as well as make it last a little longer.
Losing weight is hard. Sometimes it requires a little extra help! Visit us at Vita Vie Retreat for your next fitness retreat, boot camp vacation or weight loss retreat. Call 800-768-5708 or email info@bellavitaus.com for more info. We'd love to help!
Monday, June 20, 2011
10 Ways to Mix up Your Workouts
I consistently hear the question, “What should I do for my workouts?” from clients. My answer is always “participate in what you love to do.” It is so important to make fitness fun so that you actually want to workout. If I told you that you have to go to spinning five times each week but you hate spinning, most likely you won’t go and you won’t work out. What good would that do? Sometimes it is a matter of thinking outside the box and trying a workout that you may not have thought to try. Whether you are an avid exerciser, a weekend warrior, or sporadic with your workouts, trying these fitness classes may help add variety and interest back into your routine.
1. Boot Camp Style Workouts
Boot camp is a mix of high-intensity aerobics and basic strength training based on the training style military recruits receive. Most boot camp workouts provide great variety in the workout. Changing the actual exercises you are performing grabs the attention of the participants eliminating the chances of getting bored and uninterested.
2. Zumba Classes
Do you love to dance? This class is high energy, heart pumping fun! Zumba is an exhilarating, effective, Latin-inspired, calorie-burning dance fitness-party that’s moving millions of people toward weight loss and better cardio fitness. Classes vary slightly as each instructor will add their own spin and creativity to each class.
3. TRX Suspension Training
The TRX workout utilizes the method of leveraged bodyweight exercise using long adjustable bands combining balance, strength, and coordination. The great thing about TRX is that you can use it in your home, at a park or where ever you can hook the suspension system up safely.
4. Nia
This uplifting workout blends the fun and funk of dance, the precision and power of martial arts, and the peace of meditation. This class is the perfect way to calm your inner self while moving and burning calories at the same time.
5. Turbo Kick
This is a fat-blasting, ab-defining cardio workout that offers a mix of kickboxing and simple dance grooves set to heart pounding dance music that will have you looking forward to your next workout.
6. Water Aerobics
Take your aerobics class to the water by adding the powerful resistance of the water, normal cardio routines become more challenging but very easy on the joints. Water aerobics can burn a ton of calories as virtually every muscle in the body will be used to perform the routine as well as help stabilize your body in the water.
7. HIIT classes
High intensity interval training classes keep the heart rate up for short periods of time and bring it back down. This constant up and down with the heart rate keeps you burning serious calories and sweating the whole time. Not only will you burn calories during the class but your metabolism will be boosted burning calories for a longer period throughout the day.
8. Cycle-Yoga class
Cycling and yoga unite in this head-to-toe, athletic workout. Teachers combine 30 minutes of cycling with 30 minutes of Power Yoga (lots of jump backs and Warrior poses) to optimize balance, flexibility and strength. Combo classes like Cycle-Yoga provide high intensity training with the power and flexibility of power yoga. It’s a perfect way to get the best of both worlds and keep the workout interesting.
9. Kettlebell Training
Kettlebells are used throughout the workout to build strength, endurance, flexibility, and core strength. The Kettlebell is easy to hold and moves with you as you perform different movements. It’s also a great departure from the traditional way of strength training with dumb bells.
10. Yoga Booty Ballet
Move and groove with Yoga Booty Ballet! This East meets West workout includes meditation, cardiovascular dance, ballet, Kundalini and hatha yoga. This blended class helps with coordination, balance, proprioception, flexibility and stress reduction.
Boot camp is a mix of high-intensity aerobics and basic strength training based on the training style military recruits receive. Most boot camp workouts provide great variety in the workout. Changing the actual exercises you are performing grabs the attention of the participants eliminating the chances of getting bored and uninterested.
2. Zumba Classes
Do you love to dance? This class is high energy, heart pumping fun! Zumba is an exhilarating, effective, Latin-inspired, calorie-burning dance fitness-party that’s moving millions of people toward weight loss and better cardio fitness. Classes vary slightly as each instructor will add their own spin and creativity to each class.
3. TRX Suspension Training
The TRX workout utilizes the method of leveraged bodyweight exercise using long adjustable bands combining balance, strength, and coordination. The great thing about TRX is that you can use it in your home, at a park or where ever you can hook the suspension system up safely.
4. Nia
This uplifting workout blends the fun and funk of dance, the precision and power of martial arts, and the peace of meditation. This class is the perfect way to calm your inner self while moving and burning calories at the same time.
5. Turbo Kick
This is a fat-blasting, ab-defining cardio workout that offers a mix of kickboxing and simple dance grooves set to heart pounding dance music that will have you looking forward to your next workout.
6. Water Aerobics
Take your aerobics class to the water by adding the powerful resistance of the water, normal cardio routines become more challenging but very easy on the joints. Water aerobics can burn a ton of calories as virtually every muscle in the body will be used to perform the routine as well as help stabilize your body in the water.
7. HIIT classes
High intensity interval training classes keep the heart rate up for short periods of time and bring it back down. This constant up and down with the heart rate keeps you burning serious calories and sweating the whole time. Not only will you burn calories during the class but your metabolism will be boosted burning calories for a longer period throughout the day.
8. Cycle-Yoga class
Cycling and yoga unite in this head-to-toe, athletic workout. Teachers combine 30 minutes of cycling with 30 minutes of Power Yoga (lots of jump backs and Warrior poses) to optimize balance, flexibility and strength. Combo classes like Cycle-Yoga provide high intensity training with the power and flexibility of power yoga. It’s a perfect way to get the best of both worlds and keep the workout interesting.
9. Kettlebell Training
Kettlebells are used throughout the workout to build strength, endurance, flexibility, and core strength. The Kettlebell is easy to hold and moves with you as you perform different movements. It’s also a great departure from the traditional way of strength training with dumb bells.
10. Yoga Booty Ballet
Move and groove with Yoga Booty Ballet! This East meets West workout includes meditation, cardiovascular dance, ballet, Kundalini and hatha yoga. This blended class helps with coordination, balance, proprioception, flexibility and stress reduction.
At Vita Vie Retreat, our clients experience a mixture of classes each day. Our goal at the fitness retreat is to expose clients to as much diversity as possible. Our hope is that our guests will find some type of class that they had never tried and really love. Fitness should be fun. If you're trying to lose weight, it's especially important to keep your fitness regimen interesting. Keep yourself in the game by mixing it up!
Saturday, June 18, 2011
Summer Shape Up – Tips for Workouts in the Hot Summer Sun
Are you're ready to get outside and get your workout on? The summer season brings warm weather and time to tone up for days of wearing bathing suits, sleeveless tops and a lot less clothing in general. We’ve been waiting for this weather all year and now that it’s here, it’s time to get outside and get active. While getting out into the warm sun is a great idea, here are a few simple tips to follow that will ensure a safe, happy summer of workouts and activities.
Become an Early Bird – Get outside and get into the outdoors! It’s a good idea to head out early in the hot weather. Take advantage of the cooler early mornings for intense workouts like running, sports conditioning and boot camp. Mornings will provide that perfect mixture of fresh air and moderate temperatures that are perfect for fitness.
Take Advantage of Your Surroundings – Choose outdoor areas that are inspiring to you. Part of the benefit to working out in the elements is that you can utilize some beautiful settings as your own personal outdoor gym. Look for parks to get your strength workout in, the beach for morning yoga or even a poolside deck for a great core workout.
Be a Water Baby – Water can provide the perfect cooler, non impact option for summer time shape ups! Outdoor pools, lakes and oceans are all wonderful options and can provide a nice summer glow while you’re at it. Water aerobics, swimming laps and water walking are all great ways to tone up. Water activities can burn a ton of calories and use almost every muscle in classes like water aerobics and swimming. Get into the water but don’t leave out the sunscreen!
Drink Up – When it’s hot outside, you’ll be sweating more. Make sure to up your intake of water and electrolytes. When you workout or know you’ll be outside for an extended period of time, have your water bottle with you. An electrolyte drink or supplement is also a good idea to ingest daily. We lose water via sweating, breathing, urinating and more. More water is lost during hot weather, even if you aren’t sweating. It’s important to rehydrate and also replace lost electrolytes.
Multi Task – Summer time is the perfect part of the year to multi task when it comes to workouts and fun. Turn your outdoor activities such as putt putt, bocce ball and badminton into workouts. Add in some jumping jacks, push ups or squat thrust to ramp up the intensity. You’ll be moving anyway with fun games so why not use your time wisely and burn calories at the same time?
White Out - Wear white or light, breathable clothing when venturing out into the hot summer sun. Lighter colored clothing won’t attract the sun as much as darker colors. Light weight clothing will allow your body to breathe and also allow for the heat to escape enabling your body to cool itself more efficiently.
Look for Shade – Whether you’re hitting your workouts in the morning or the afternoon, it’s a good idea to look for a shady spot. Shaded spaces provide workout areas that are a few degrees cooler than in the direct sun. Look for a large tree, shade from a building or even an overhang to complete your outdoor workout.
Working out in the summer can be both inspiring and challenging. If you’re feeling headaches, nausea, chills or dizziness, stop immediately and look for shade and hydration. Consult a doctor if symptoms persist.
Join us at Vita Vie Retreat for a Summer Fitness Retreat. Lose weight, tone up and feel refreshed. Call or email today to sign up.
Become an Early Bird – Get outside and get into the outdoors! It’s a good idea to head out early in the hot weather. Take advantage of the cooler early mornings for intense workouts like running, sports conditioning and boot camp. Mornings will provide that perfect mixture of fresh air and moderate temperatures that are perfect for fitness.
Take Advantage of Your Surroundings – Choose outdoor areas that are inspiring to you. Part of the benefit to working out in the elements is that you can utilize some beautiful settings as your own personal outdoor gym. Look for parks to get your strength workout in, the beach for morning yoga or even a poolside deck for a great core workout.
Be a Water Baby – Water can provide the perfect cooler, non impact option for summer time shape ups! Outdoor pools, lakes and oceans are all wonderful options and can provide a nice summer glow while you’re at it. Water aerobics, swimming laps and water walking are all great ways to tone up. Water activities can burn a ton of calories and use almost every muscle in classes like water aerobics and swimming. Get into the water but don’t leave out the sunscreen!
Drink Up – When it’s hot outside, you’ll be sweating more. Make sure to up your intake of water and electrolytes. When you workout or know you’ll be outside for an extended period of time, have your water bottle with you. An electrolyte drink or supplement is also a good idea to ingest daily. We lose water via sweating, breathing, urinating and more. More water is lost during hot weather, even if you aren’t sweating. It’s important to rehydrate and also replace lost electrolytes.
Multi Task – Summer time is the perfect part of the year to multi task when it comes to workouts and fun. Turn your outdoor activities such as putt putt, bocce ball and badminton into workouts. Add in some jumping jacks, push ups or squat thrust to ramp up the intensity. You’ll be moving anyway with fun games so why not use your time wisely and burn calories at the same time?
White Out - Wear white or light, breathable clothing when venturing out into the hot summer sun. Lighter colored clothing won’t attract the sun as much as darker colors. Light weight clothing will allow your body to breathe and also allow for the heat to escape enabling your body to cool itself more efficiently.
Look for Shade – Whether you’re hitting your workouts in the morning or the afternoon, it’s a good idea to look for a shady spot. Shaded spaces provide workout areas that are a few degrees cooler than in the direct sun. Look for a large tree, shade from a building or even an overhang to complete your outdoor workout.
Working out in the summer can be both inspiring and challenging. If you’re feeling headaches, nausea, chills or dizziness, stop immediately and look for shade and hydration. Consult a doctor if symptoms persist.
Join us at Vita Vie Retreat for a Summer Fitness Retreat. Lose weight, tone up and feel refreshed. Call or email today to sign up.
Friday, June 17, 2011
Fitness Retreat Day Passes are Back!
Day passes for Bella Boot Camp, Private Fitness Retreats and Men's Fitness Retreats are back! You can now try out one of our retreats or participate by the day only.
Bella Boot Camp - $195
Includes 5 Classes + Access to the spa, spa locker room, steam room and adults only pool.
Private Fitness Retreats - $345
Includes 4 Private Sessions + Access to the spa, spa locker room, steam room and adults only pool.
Men's Fitness Retreats - $345
Includes 4 Private Sessions + Access to the spa, spa locker room, steam room and adults only pool.
Day passes do not include food and accommodations. Limited space is available. Please call or email for reservations.
Contact the retreat at 800-768-5708 or at http://www.bvretreat.com.
Bella Boot Camp - $195
Includes 5 Classes + Access to the spa, spa locker room, steam room and adults only pool.
Private Fitness Retreats - $345
Includes 4 Private Sessions + Access to the spa, spa locker room, steam room and adults only pool.
Men's Fitness Retreats - $345
Includes 4 Private Sessions + Access to the spa, spa locker room, steam room and adults only pool.
Day passes do not include food and accommodations. Limited space is available. Please call or email for reservations.
Contact the retreat at 800-768-5708 or at http://www.bvretreat.com.
Tuesday, June 14, 2011
Quotes We Love
Just saw this on twitter but not sure where it originated...
"Healthy is the New Sexy"
LOVE that quote. Live by it! Health is wayyyy more important than being skinny. Now, go get your healthy on!
Oh and P.S. - The quote is Jillian Michaels! :)
"Healthy is the New Sexy"
LOVE that quote. Live by it! Health is wayyyy more important than being skinny. Now, go get your healthy on!
Oh and P.S. - The quote is Jillian Michaels! :)
Weight Loss Made Simple...And Safe
Did you know that over 40 million individuals worldwide are obese, meaning one is 20 percent over his/her ideal body weight? A huge factor in this equation is the lack of knowledge about weight loss, and what is effective for a safe weight loss to occur. Unfortunately, there is also a wealth of information and mis-information out there regarding weight loss which can be confusing for many. Weight loss requires determination, effort, and commitment but the process can be made simple and easy for most people to understand.
An individual gains weight by consuming more calories than he/she is burning. In order to lose weight it is necessary to create a calorie deficit, calories consumed needs to be less than calories burned. If 3500 calories, which is equal to one pound of fat, are deducted from one’s diet, there will be a result of a one pound weight loss over the course of a week. One should strive for a 1-2 pound weight loss per week for a safe, slow, and steady decrease in body weight. A common misunderstanding is the desire to lose a large amount of weight in a short period of time, and thinking this is healthy. Weight gain does not occur over a short period of time, and therefore should not be lost quickly. The body wants to stay in homeostasis, maintain its current internal state (current weight). Therefore if the weight is lost very quickly, the body cannot adjust properly to such a dramatic loss, and will do whatever it can to hold on to calories to go back towards maintaining homeostasis, one’s previous weight. Losing weight gradually allows the body to adjust and better maintain the loss in body weight.
As mentioned above, it is necessary to create a calorie deficit to lose weight, but it is possible to create an unhealthy calorie deficit. This means an adult taking in less than 1200 calories per day is consuming too few calories to support the individual’s daily activities, never mind exercise. A deficit of 500-1,000 calories is a safe deficit to lose 1-2 pounds per week, and have enough energy for daily activities and exercise (American Dietetic Association). With such a severe decrease in calories, one’s body goes into starvation mode. This is when the body knows it is not getting enough calories so it starts to conserve energy by storing all of the calories coming in, not allowing one to shed excess weight. If this deficit is continued, the body will eventually begin to breakdown one’s muscles and use them as energy. This is why it is strongly discouraged going below 1200 calories per day.
Contrary to consuming too few calories, taking in too many calories because one thinks he/she is exercising vigorously and needs the extra calories, also creates weight gain. This is why it is important to calculate the number of calories a person burns throughout the day including exercise. This number of calories should not be increased if one is trying to lose weight.
If one is exercising vigorously, such as at a fitness retreat (Vita Vie Retreat), then it is very important to fuel and refuel the body properly before and after each exercise session. In order for one to work hard and put in all of his/her effort into the workout to burn as many calories as possible, there needs to be fuel (food) in the body before starting the workout. Thus a pre-workout meal is very important in the weight loss process. After exercise one’s metabolism is at its highest, meaning it is capable of burning the most calories, and should be refueled immediately after a workout session to be prepared for the next one. This will ensure the body will not break down muscle to replenish what was lost through exercise. The pre and post workout meals, however, need to be within one’s calorie allotment for the day.
The importance of calorie consumption should not be overlooked when it comes to weight loss. The amount of calories coming in need to be less than the amount of calories being expended; this will allow for weight loss to occur. A slow and steady weight loss is most effective for losing and maintaining one’s weight loss. A dramatic cut in calories is an ineffective method of weight loss causing the body to enter starvation mode. A large increase in calories due to exercise is also not recommended as it will cause weight gain. A very effective way to jumpstart one’s weight loss is through a retreat, with proper pre and post workout meals throughout the day. With this knowledge in hand, along with determination, effort, and commitment, the rate of obesity will no longer be on the rise.
An individual gains weight by consuming more calories than he/she is burning. In order to lose weight it is necessary to create a calorie deficit, calories consumed needs to be less than calories burned. If 3500 calories, which is equal to one pound of fat, are deducted from one’s diet, there will be a result of a one pound weight loss over the course of a week. One should strive for a 1-2 pound weight loss per week for a safe, slow, and steady decrease in body weight. A common misunderstanding is the desire to lose a large amount of weight in a short period of time, and thinking this is healthy. Weight gain does not occur over a short period of time, and therefore should not be lost quickly. The body wants to stay in homeostasis, maintain its current internal state (current weight). Therefore if the weight is lost very quickly, the body cannot adjust properly to such a dramatic loss, and will do whatever it can to hold on to calories to go back towards maintaining homeostasis, one’s previous weight. Losing weight gradually allows the body to adjust and better maintain the loss in body weight.
As mentioned above, it is necessary to create a calorie deficit to lose weight, but it is possible to create an unhealthy calorie deficit. This means an adult taking in less than 1200 calories per day is consuming too few calories to support the individual’s daily activities, never mind exercise. A deficit of 500-1,000 calories is a safe deficit to lose 1-2 pounds per week, and have enough energy for daily activities and exercise (American Dietetic Association). With such a severe decrease in calories, one’s body goes into starvation mode. This is when the body knows it is not getting enough calories so it starts to conserve energy by storing all of the calories coming in, not allowing one to shed excess weight. If this deficit is continued, the body will eventually begin to breakdown one’s muscles and use them as energy. This is why it is strongly discouraged going below 1200 calories per day.
Contrary to consuming too few calories, taking in too many calories because one thinks he/she is exercising vigorously and needs the extra calories, also creates weight gain. This is why it is important to calculate the number of calories a person burns throughout the day including exercise. This number of calories should not be increased if one is trying to lose weight.
If one is exercising vigorously, such as at a fitness retreat (Vita Vie Retreat), then it is very important to fuel and refuel the body properly before and after each exercise session. In order for one to work hard and put in all of his/her effort into the workout to burn as many calories as possible, there needs to be fuel (food) in the body before starting the workout. Thus a pre-workout meal is very important in the weight loss process. After exercise one’s metabolism is at its highest, meaning it is capable of burning the most calories, and should be refueled immediately after a workout session to be prepared for the next one. This will ensure the body will not break down muscle to replenish what was lost through exercise. The pre and post workout meals, however, need to be within one’s calorie allotment for the day.
The importance of calorie consumption should not be overlooked when it comes to weight loss. The amount of calories coming in need to be less than the amount of calories being expended; this will allow for weight loss to occur. A slow and steady weight loss is most effective for losing and maintaining one’s weight loss. A dramatic cut in calories is an ineffective method of weight loss causing the body to enter starvation mode. A large increase in calories due to exercise is also not recommended as it will cause weight gain. A very effective way to jumpstart one’s weight loss is through a retreat, with proper pre and post workout meals throughout the day. With this knowledge in hand, along with determination, effort, and commitment, the rate of obesity will no longer be on the rise.
Monday, June 13, 2011
Work Day Wake Up - Beat the Afternoon Energy Blues
You’re sitting at your desk all day and the late afternoon energy dip has you yawning and ready to take a nap. Normally, we resort to a trip to the local coffee shop or the vending machine. Try an alternative way to finding energy. It’s time to wake up your work day with a few simple moves to revive your mind, re-energize your body and release sore, tight and achy back muscles from sitting in that uncomfortable chair all day. Try these tips for a new afternoon energizer.
1. Breathe
Deep breathing can energize and oxygenate the body in a number of minutes. The chest can be compressed in people who are stressed or not using good posture. The more stressed our body is the shallower we breathe. When you're sitting in a chair all day, you're not challenging your body which means you’re not taking the breath down as deep as you need to. Try taking 4 short vigorous breaths in through the nose and exhaling one long smooth and controlled breath out. Try repeating the breathing exercise for 3 minutes. Rest and repeat again if necessary.
Deep breathing can energize and oxygenate the body in a number of minutes. The chest can be compressed in people who are stressed or not using good posture. The more stressed our body is the shallower we breathe. When you're sitting in a chair all day, you're not challenging your body which means you’re not taking the breath down as deep as you need to. Try taking 4 short vigorous breaths in through the nose and exhaling one long smooth and controlled breath out. Try repeating the breathing exercise for 3 minutes. Rest and repeat again if necessary.
2. Take a Walk
Get up and get going! You’ve been sitting all day. Make a habit of getting up every 20 to 30 minutes to get your blood flow going, your body moving and your joints lubricated. Moving is the only way to lubricate the joints which will help relieve any aches and pains in the shoulders, back and hips. Plus, this is a great way to get you away from your desk and allow your mind a much needed mental fiesta.
Get up and get going! You’ve been sitting all day. Make a habit of getting up every 20 to 30 minutes to get your blood flow going, your body moving and your joints lubricated. Moving is the only way to lubricate the joints which will help relieve any aches and pains in the shoulders, back and hips. Plus, this is a great way to get you away from your desk and allow your mind a much needed mental fiesta.
3. Do the Twist
Easy does it! No dancing (unless your office allows it)! If you’re stuck at your desk, stand up, march in place for 30 seconds and then return to your seat. Once in your seat, gently twist to the right and hold for 5 seconds, return to center and then gently twist to the left and hold for 5 seconds. Return to center and then repeat this entire move 3 times. Not only will your back feel better from hunching over, but you’ll feel energized by standing up and marching. It’s a wake up for the body and mind. Take a few deep breaths at the end to finish with a mini de-stresser.
4. Water Yourself
Hydrate with good old fashioned ice water. Dehydration is the number one reason why people lack energy. Without a fully hydrated body, there is no way for the body to process food correctly, leaving you lethargic and tired. Cold water gives you a refreshing boost that can wake you up, drop your core temperature and give you just lift you need.
5. Talk it Out
Normally talking during work is frowned upon. Talking, in some instances, can be beneficial to the mind. Help get your self out of the late day slump, strike up a conversation with a coworker at the office or phone a friend. Taking your mind off of work by chatting it up can leave you refreshed and ready to get back to the task at hand once you’ve taken a small talk break. Laughing gives you bonus points as it will leave you feeling positive which can trickle down into your performance.
Learn more about the Vita Vie Retreat fitness retreat. Go to http://www.bvretreat.com
Saturday, June 11, 2011
Could Marathon Running Be Bad for You?
Here is the skinny on Marathon Running and what you can do do actually condition your heart.
Article by Dr. Mercola of Mercola.com
Running a marathon is often seen as the epitome of fitness and the ultimate show of endurance. As a former sub 3-hour marathon runner myself, I understand the drive that pushes many athletes and weekend warriors to compete in these strenuous events -- but when you examine the research it becomes clear that doing so may put your heart at risk.
Click Here to Read the Entire Article
Article by Dr. Mercola of Mercola.com
Long-distance runners can, in fact simply drop dead -- usually in the middle of a run, from fatal heart attacks. In 2010, three runners died at the 32nd Detroit Free Press/Flagstar Marathon.
In fact, about 14 percent of athlete deaths are linked to heart problems. Although exercise reduces your cardiovascular risk by a factor of three, too much vigorous exercise, such as marathon running, increases your cardiac risk by seven.
Healthier Talk reports:
“That’s because the further you run, the more stress you put on your body ... [L]ong duration exercise releases chemicals that flood your body. And that leads to inflammation ... If you have hidden heart problems, this can be seriously risky.
Running a marathon is often seen as the epitome of fitness and the ultimate show of endurance. As a former sub 3-hour marathon runner myself, I understand the drive that pushes many athletes and weekend warriors to compete in these strenuous events -- but when you examine the research it becomes clear that doing so may put your heart at risk.
Click Here to Read the Entire Article
Happy Fit Weekend!
Well, it's official...the weekend is here! Friday always draws so much excitement as the week is coming to end and Saturday morning feels like a dream when you wake up and realize you really can hit that snooze button or just turn that darn alarm off!
What will you do with your weekend? I encourage you to get out in the fresh air. Try something new or grab a friend and take a walk. It's that gorgeous spring time of year and the weather seems to be perfect. Go hiking this weekend, or running, riding bikes, surfing, beach walking or whatever your heart desires. Please try to get outside at least once! Whatever you choose, make sure you have fun!
Happy weekend! Hope to see you all at the fitness retreat soon!
Contact us at http://www.bvretreat.com
What will you do with your weekend? I encourage you to get out in the fresh air. Try something new or grab a friend and take a walk. It's that gorgeous spring time of year and the weather seems to be perfect. Go hiking this weekend, or running, riding bikes, surfing, beach walking or whatever your heart desires. Please try to get outside at least once! Whatever you choose, make sure you have fun!
Happy weekend! Hope to see you all at the fitness retreat soon!
Contact us at http://www.bvretreat.com
Wednesday, June 8, 2011
Golf Conditioning for a Better Game
If you've read our website, you know that we are starting to branch out into Golf fitness for men. Don't worry, ladies!!! We can arrange a golf specific retreat for you as well! Ok, back to the topic at hand here... There are a few things to consider when training for golf and although technique is really important, so is your physical shape. Read below for our tips on golf conditioning.
For those who play golf, the game can offer hours and hours of enjoyment. However, many golfers spend a lot of time out in the field, but they don't spend enough time conditioning their body for golf. As a result, they find that they are unable to improve their game, or they experience injuries. Here are some implications when the body is not properly conditioned.
1) Poor strength and flexibility. - Without proper conditioning, strokes and swings cannot be well executed. Most golf professionals stick to a strict conditioning program because they understand that technique can only do so much. To progress further, they need to increase their strength and flexibility as well as range of motion. This means that they don't spend all their time out in the golf field. They also spend a good deal of their time in the gym, conditioning the key muscles groups including the core.
2) Injury prone. - Ever tried to play a game of golf and then find that you injure your shoulder or back easily? This is also a result of poor conditioning. Without strong muscles to support your movements, sudden jerks and exertions can easily cause injuries. The end result is that you end up spending more time trying to recover from injuries rather than enjoying the game. And every time you try to get out to play, the same old injuries come back to haunt you. All that can go away with proper conditioning.
3) Fitness level. - Without proper conditioning, your fitness level will not improve. That will affect the duration that you can stay in the playing field. Golf isn't a game that is over in 1 hour so endurance is key. You also can't practice your swings for as long as you want because your fitness just won't allow you to do so. With consistent conditioning, you will be able to stay out in the field longer and enjoy more of your game. You will also be practice harder and your overall game will certainly improve.
Here are some golf conditioning tips.
Tip 1: Know your goals. From your games, you should know your own weaknesses. Are there some strokes that you find particularly difficult to execute? Do you need more strength or flexibility or core strength? Knowing your goals will help you shape your conditioning program.
Tip 2: Build up your strength with resistance training. Many golfers avoid resistance training because they want to avoid any pain or discomfort associated with this type of training. Pain is only temporary, especially for those who are just starting out or for those who haven't been exercising for a long time. After a few sessions, the pain will be gone and you will be enjoying your training. The main reason why you should build up your strength is because you get to execute a wider variety of strokes on the field. For instance, you can hit harder when compared to your opponents and cover longer distances with your stroke as well as improve precision and control. This will give you a competitive edge as others will find it hard to match your strength.
Tip 3: Don't just focus just on key muscles. Obviously, core muscles and upper body strength will have an immediate impact on your game. But it's also good to take care of overall fitness so that you can have more energy to stay focused during the game.
Improve your golf game with our golf fitness retreats for men and women! Go to http://www.bvretreat.com for more details!
Monday, June 6, 2011
Food Label Jargon : What does it really mean?
When you're trying to buy healthy foods, terms like "low calorie", "low fat" and "high fiber" can look like something that would be good for you. What do these terms really mean?
No Added Sugar — No sugars were added during processing (does NOT mean sugar-free).
Fat Free — No more than 0.5 grams of fat per serving.
Low Fat — 3 grams of fat or less per serving.
Reduced Fat — 25% or more less fat than a serving of the regular version.
Calorie Free — No more than 5 calories per serving.
Low Calorie — No more than 40 calories per serving.
Light or Lite — About 30% fewer calories than the regular version and 50% less fat.
High Fiber — 5 grams or more of fiber and 3 grams or fewer of fat per serving.
Good Source of Fiber — 2.5 to 4.9 grams of fiber per serving.
Read More Here : Shop Smart for Healthy Foods
To learn more about our fitness retreat, go to http://www.bvretreat.com.
Friday, June 3, 2011
Vita Vie Retreat Mantra -- Get Out of the Gym and Into the Outdoors!
Have you worked out in the beautiful fresh air lately? Have you thought about what kind of workouts or fitness activities you could take part in that take place outside?
There are plenty of ways to get back into the right shape and enjoy living a healthier lifestyle. Those who need a little bit of help may want to focus on the fitness that relates to everyday life or free fitness areas that are right around the corner. It's time to get started and learn about how to get back in shape through this guide and these fun filled tips.
Let's start with the gym. Going to the gym is something that people do but in these tough economic times cannot always afford or would rather not afford. Rather than paying those high monthly fines, it may just be better to find a local park or just workout right from the backyard. There are no fees to pay here and anyone will be able to get the fresh air and sun that they might be in search of (Vitamin D!!!). So not only does the gym cost money but the surfaces in gym tend to be finished surfaces which won't challenge your balance. In addition, workouts on machines can get boring and tedius.
Playing sports does not always feel like a total workout, but the body does burn a good amount of calories when practicing or playing sports. Join a local league and choose from a number of sports including basketball, football, tennis, golf, softball and even soccer. The number of sports available will depend on the location of the individual as well as what they are currently looking to play. Challenge your body and reap the social benefit of getting involved in a group!
Swimming is one of the best ways to workout without the impact. This type of sport is a great way to work every single muscle in your body and build a good amount of strength and endurance in a whole new way. Swimming is also great for those who have arthritis or are injured as many find it much easier to get in the non-impactive pool workout. Spring and Summer are the perfect time to take advantage of pools, lakes and even the ocean.
Hiking and climbing are also great ways to burn calories and use muscles you wouldn't normally use. Think flat hikes if you don't have hills or mountains. Find a park nearby or a walking or running trail. Get out into the elements or join a hiking group - or start your own!
Losing weight and getting fit with outdoor fitness is actually easier as well as cost effective. People can workout in their backyard, local park or driveway and will be able to strengthen and tone just as easily as you would in the gym. Challenge your body with bodyweight exercises. Perfect the push up, lunge, squat and pull up. Time yourself with the plank and build up to 1 minute or more. Take the time to come up with a significant plan that will be able to offer the right results within the shortest amount of time possible. If you need help, talk to a local fitness professional or one of the trainers at Vita Vie Retreat!
Most importantly, get outside. Run, hike, jump, swim, paddle, play and smile while you do it!
Hope to see you soon at the fitness retreat! Don't forget about our men's fitness retreats as well. Go to http://www.bvretreat.com/ for more information.
There are plenty of ways to get back into the right shape and enjoy living a healthier lifestyle. Those who need a little bit of help may want to focus on the fitness that relates to everyday life or free fitness areas that are right around the corner. It's time to get started and learn about how to get back in shape through this guide and these fun filled tips.
Let's start with the gym. Going to the gym is something that people do but in these tough economic times cannot always afford or would rather not afford. Rather than paying those high monthly fines, it may just be better to find a local park or just workout right from the backyard. There are no fees to pay here and anyone will be able to get the fresh air and sun that they might be in search of (Vitamin D!!!). So not only does the gym cost money but the surfaces in gym tend to be finished surfaces which won't challenge your balance. In addition, workouts on machines can get boring and tedius.
Playing sports does not always feel like a total workout, but the body does burn a good amount of calories when practicing or playing sports. Join a local league and choose from a number of sports including basketball, football, tennis, golf, softball and even soccer. The number of sports available will depend on the location of the individual as well as what they are currently looking to play. Challenge your body and reap the social benefit of getting involved in a group!
Swimming is one of the best ways to workout without the impact. This type of sport is a great way to work every single muscle in your body and build a good amount of strength and endurance in a whole new way. Swimming is also great for those who have arthritis or are injured as many find it much easier to get in the non-impactive pool workout. Spring and Summer are the perfect time to take advantage of pools, lakes and even the ocean.
Hiking and climbing are also great ways to burn calories and use muscles you wouldn't normally use. Think flat hikes if you don't have hills or mountains. Find a park nearby or a walking or running trail. Get out into the elements or join a hiking group - or start your own!
Losing weight and getting fit with outdoor fitness is actually easier as well as cost effective. People can workout in their backyard, local park or driveway and will be able to strengthen and tone just as easily as you would in the gym. Challenge your body with bodyweight exercises. Perfect the push up, lunge, squat and pull up. Time yourself with the plank and build up to 1 minute or more. Take the time to come up with a significant plan that will be able to offer the right results within the shortest amount of time possible. If you need help, talk to a local fitness professional or one of the trainers at Vita Vie Retreat!
Most importantly, get outside. Run, hike, jump, swim, paddle, play and smile while you do it!
Hope to see you soon at the fitness retreat! Don't forget about our men's fitness retreats as well. Go to http://www.bvretreat.com/ for more information.
Wednesday, June 1, 2011
$500 Off All 7 Night Fitness Retreats Today!
Save BIG today! $500 Off All 7 night fitness retreats (private retreats or bella boot camp) but you MUST book today!
Use discount code 7JuneW when you book online.
Hope to see you soon!
Join us at Vita Vie Retreat! Go to http://www.bvretreat.com/ for more information.
Use discount code 7JuneW when you book online.
Hope to see you soon!
Join us at Vita Vie Retreat! Go to http://www.bvretreat.com/ for more information.
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