Stay Fit for the Holidays!

The Holidays can get you off track pretty quickly. Office luncheons, holiday parties, cookies, candy and seasonal treats can all pack on the pounds before you know it. Here are a four simple Holiday Tips to keep you on track while enjoying the holiday season.

1. Stay Hydrated - Keep drinking your water! Drink a glass of water in between holiday drinks, alcohol and seasonal coffee drinks. This will help to minimize water retention and keep your metabolism running.
2. Keep Your Journal Going - Write down EVERYTHING you eat and drink. Continuing to journal will help keep you aware of exactly what you’re eating and drinking. This will help to keep you on track in terms of portions and calories.
3. Don’t Miss Your Workouts - You’ll need to be burning extra calories during this time of the year. Make sure to get your workouts in. You might even want to mix things up a bit. Try a new class, add in one extra day of workouts, register for one of our fitness retreats or enroll in our Vita Home Coaching!
4. Don’t Be Afraid to Treat Yourself - Relax a little! If you want one of those yummy holiday cookies, go for it. Just make sure you stick to one. Binging on holiday goodies won’t make you feel good and it won’t produce results either. Limit yourself to one goodie three times each week. This way, you’ll be able to indulge a little without going overboard.

4 Reasons to Have a Glass of Wine - Even When Trying to Lose Weight

Red Wine for Weight Loss

Normally, I recommend staying away from alcohol while trying to lose weight. The fact of the matter is that if you can keep it under control and keep it down to one glass here and there, one glass of wine can benefit you tremendously. Don’t go getting out of control! You’ll need to keep it down to one glass in order to reap any of the health benefits from wine. Plus, alcohol is a depressant so when you’re trying to lose weight, you need all the help you can get and nothing working against you. Make sure to keep your wine drinking to a minimum but a little bit here and there may do your mind and body some good.

1. Stress Reduction – Alcohol can be a stress reliever and in today’s world, that can be a great benefit. Stress has shown to cause your body to gain weight rather than lose weight so a little stress reduction can go a long way. Make sure not to focus just one wine for your stress reduction. Add in a little bit of yoga, a little bit of meditation and some deep breathing. All of this combined with your glass of wine here and there should help you relax a bit and ward off any weight gain coming from stress.

2. Reward – So, you’re trying to lose weight and you’re working really hard at it. You’re putting the time into your workouts and your healthy eating is in check. Now it’s time for a little reward. It is absolutely important to make sure you reward yourself for all of your hard work. Nothing wrong with having a little glass of wine from time to time to say thank you to yourself for being so dedicated and staying on track. In fact, you should reward yourself from time to time. A great glass of wine may just be the perfect reward!

3. Moderation – All things in moderation, right? Yes! Although, it’s important to stay on track the majority of the time, at least 85% of the time when trying to lose weight, it’s also important to practice moderation and an overall healthy lifestyle. Deprivation tends to lead to binging and that’s the exact behavior you want to stay away from. So add in a glass of wine here and there and begin to practice moderation from the beginning. It will help you tremendously once you’ve lost all the weight and you move in to maintenance mode.

4. Resveratrol – Resveratrol, found in different types of wines, is said to have many health benefits. The agent, found predominantly in red wines, is said to have cancer fighting properties, is an anti-inflammatory, can increase energy levels, may be anti aging and can lower blood pressure. Some sources say it can extend life. Is this the miracle drug? Studies are showing different results and benefits from resveratrol so don’t go crazy with the wine just yet. While there may be some benefits, you’ll still need to keep a hold of how much you drink. Limit your intake to one glass at a time so you can still get all of the health benefits while meeting your needs for a tasty glass of red or white.

Losing weight is hard work. In fact, it takes so much more time and energy to lose weight than it does to gain weight. Make sure you are taking your weight loss seriously but at the same time you need to be happy and feel the rewards from your work. Go ahead and have a glass of your favorite wine and start practicing your healthy lifestyle today.

Visit us at our fitness retreat and weight loss boot camp for more information!

10 Fit Foods Under 100 Calories

What are fit foods? Fit foods are items that are truly healthy for you without any added sugar, refined sugars, artificial ingredients or trans fats. They are foods you can eat and not only feel great about eating them but know that these foods are doing something healthy for your body. They are foods that are relatively easy to obtain without having to make special orders or search endlessly for a rare item. This list of 10 fit foods provides a great resource for snacks and tiny meals to grab when you are in a pinch. Making choices that fit into your calorie goal for weight loss is so important but it's also important to make sure that your choices are will help you nutritionally.

1. Apple - A medium apple contains about 95 calories. Wash and bite into a big juicy apple for a quick snack that you can take with you.

2. Orange - One large orange has approximately 90 calories. Get your vitamin C and a refreshing snack when you break into an orange. Citrus fruits are perfect for traveling with because they come in their own container. All you need to do is peel and enjoy!

3. Small Banana - A banana that is approximately 6 inches long is considered small. Enjoy this 90 calorie snack in your car, on the way to work or at your desk. Bananas provide a great source of potassium.

4. Mini Luna Bar - Luna Bars are one of the perfect pre-packaged bars. They range from 80 - 90 calories and are made from about 70% organic ingredients.

5. 100 Calorie Pack of Almonds - Portioned out for you, 100 calorie packs of almonds provide the perfect amount of this crunchy snack. A great source of monounsaturated fat, almonds are packed with fiber, magnesium, calcium and vitamin E.

6. Peach - When they're in season, these little gems are juicy and delicious. One large peach only has roughly 65 calories. Peaches are virtually sodium free, cholesterol free and are a good source of fiber.

7. Organic Peanut Butter (Crunchy, Unsalted) - Nutrition will vary slightly based on the brand but organic peanut butter is a wonderful way to get in some vitamin B3 and heart healthy monounsaturated fat. 1 Tablespoon = 90 calories.

8. 100 Calorie Popcorn (low butter) - At 100 calories a bag, this fit food is already portioned out for you and can be popped anywhere that has a microwave. Easy to travel with, easy to eat and packed with fiber, popcorn can be a tasty snack.

9. Mini Cliff Bars - These things aren't heavy on the protein but if you need a sweet fix, they may offer the perfect alternative. These mini bars pack 90 - 100 calories and come in flavors like chocolate chip, peanut butter and blueberry crisp. Made with organic ingredients plus protein, fiber, 23 vitamins and minerals, these little bars are great source of energy.

10. Blueberries - Yum, fresh berries are sweet and juicy. Grab yourself about 1 cup of blueberries to equal approximately 85 calories. Blueberries have fiber and are an excellent source of vitamins, minerals and anti-oxidants. Munch away!

You're on your way to healthy snacking with this list of fit foods under 100 calories. Healthy eating can be boring at times and sometimes it's nice to have a reference to easy healthy foods so you can mix it up and keep your nutrition interesting. Make a list of your favorites and keep it on hand so you always have something to reference. Remember, being prepared is half the battle to successful health and weight loss.

Learn more about food and weight loss at our weight loss retreat. Go to http://www.bvretreat.com for more info.

5 Easy, Healthy Snacks to Take to Work

Almonds - Healthy Snack for Weight Loss

If you're on the track to weight loss, you'll need to think about having healthy snacks around. The ability of having healthy snacks at your disposal during the work day is based on being prepared and bringing your snacks with you. It's so difficult to find healthy, satisfying snacks from office vending machines or your local coffee shop. Most of the options provided are going to involve processed, sugar loaded, fat laden foods. Unfortunately, these foods will leave you wanting more and won't do anything for your weight loss. If you truly want access to healthy snacks, you'll need to bring them with you. Yes, this requires a little bit of preparation but I think you'll be surprised at how easy it can be to make your own healthy bites to bring to the office.

1. Rice Cake Sandwiches
Rice cakes come in so many different flavors that you can get pretty creative with these. Mini rice cakes and regular size also give you the option for a little more calorie control as well. Create your rice cake sandwich with any combination of nut butter, peanut butter, Laughing Cow cheese or low cal cream cheese with sliced fruits, fruit with honey, or even veggies. Your rice cake sandwich gives you crunch and flavor for a late afternoon or mid morning pick me up. Wrap up your sandwich with foil and slide into a carry cooler bag and you're good to go!

2. Whole Fruits/Dried Fruit - Easy, easy, easy! Grab a whole piece of fruit such as an apple, pear, banana or orange. Whole pieces of fruit offer a no refrigeration option snack that is able to be carried by itself. Slip an apple into your bag and you're set. If you'd rather have a little bit sweeter fruit snack, you can opt for dried fruit. Make sure to check calorie counts so you portion out the correct amount that fits into your daily caloric requirement. Great options for these sweet snacks are blueberries, cherries, strawberries, apricots, pineapple, cranberries, raisins or any combination of dried fruits.

3. Nuts - Nuts provide the ultimate easy snack to carry. They don't need to be refrigerated and don't go bad for a while so you can take some to work and leave them in your desk to keep on hand for the week. Try almonds, walnuts, peanuts, pecans, pistachios or a mix of 2 or 3 to make it interesting. Portion out in plastic bags so you know exactly what you're eating and you've got yourself an easy, healthy snack.

4. Vegetable Sticks - This is a great way to get your veggies in. Vegetable sticks provide that great crunch so many of us are looking for and usually get from pretzels and chips. Go for celery, carrot sticks, cucumber slices, raw broccoli or raw cauliflower for a healthy, crunchy snack. Take some peanut butter or a spice mixture to use with veggies to add some flavor.

5. Whole Wheat or Whole Grain Crackers - Go ahead and grab some true whole wheat or rye crackers to munch on. Grab some lower cal plain cream cheese, low cal flavored cream cheese, Laughing Cow Cheese or a nut butter to make your crackers a little more interesting.

The key to eating healthy is to be prepared. Healthy snacks seem to be hard to find so you'll need to make sure you have them on hand. With little prep time and easy to carry options, these 5 snacks are a great way to stay on track with your healthy eating without too much work involved.

Visit Vita Vie Retreat for ideas on healthy snacks and fitness. Our weight loss retreat is ready for you!

4 Ways to Rid Your Body of Tummy Fat

Tummy fat is an issue for most people, especially women, and it’s one of those things that just won’t go away. I consistently hear women and even men complaining about the extra tummy fat that they can’t get rid of. The belly area is a fat storage “pocket” area for fat. This extra layer has proven to be very stubborn when trying to get rid of it from your body. These four tips may help you banish belly fat forever!

1. Drink Your Water – Getting yourself fully hydrated will not only expel any water weight you’re holding on to but can also help your metabolism run faster. Water is a huge contributor to your metabolism. Your body can’t process the food you take in correctly and turn it into energy if you aren’t fully hydrated. So give yourself a boost by making sure you’re always drinking your water. Jump starting your metabolism may help you rid your body of those few extra pounds that are sitting on your tummy.

2. Eat Healthy, Fresh, Whole Foods – Stick to lean protein, fresh fruits and vegetables, monounsaturated fats and whole grains. This one isn’t rocket science but it may be one of the most important tips to take to heart. When you have a fat storage such as the belly, outer or inner thighs and under the arms (triceps area), one of the only ways to get rid of that last little bit of fat is to reign in your eating habits. Eliminate processed foods and foods high in sodium from your diet. Make sure your portions are in control and eat the freshest of whole foods for breakfast, lunch and dinner.

3. Institute a No Alcohol Rule – This one is boring for the social life but if you’re truly serious about getting rid of your tummy fat you’ll need to cut way down on your alcohol intake. I don’t believe in completely depriving yourself so we’ll say alcohol is allowed on one day each week. All other days should be alcohol free. Unfortunately, alcohol is going to dehydrate your body causing you to retain water. This means you may have a little pouch around the tummy just from alcohol consumption. Get rid of alcohol until the tummy fat is gone and then add it back in with control and moderation.

4. Tone & Strengthen – While there is no such thing as “spot toning”, it is still important to strengthen the abdominal area. You want those muscles to be strong and healthy so that they are working and burning calories. Plus, once you get rid of the extra tummy layer, you’ll want a nice toned and conditioned muscle underneath to show off.

Losing the extra tummy fat takes dedication and consistency. You may have to give up some of the things you love like alcohol, desserts or snacks to truly focus on your diet and finally get rid of the extra fat. You can do it but you will also need to be patient. This may take time so hang in there and give yourself a few months to see some progress. Your hard work will eventually be rewarded!

Find new ways to get rid of belly fat at Vita Vie Retreat. Our challenging fitness retreat and weight loss boot camp will offer plenty of inspiration to get you on your way to a flatter tummy. Go to http://www.bvretreat.com or call us at 800.768.5708.

4 Week Nutrition Challenge

Eating healthy feels great for your body. Normally high energy levels, brighter skin and an overall feeling of better health and wellness come over the body and mind. Many times we get in the habit of eating the same foods each day. We tend to eat the foods we like. While this is easy and makes grocery shopping and preparation simpler, it doesn’t necessarily ensure you’re getting great diversity in your food. In order to take advantage of all of the vital nutrients including vitamins and minerals means mixing it up a bit. Try our four week nutrition challenge to open your eyes to options you may not have thought of before!

1. Week 1 – Try at least 3 new fruits and 3 new vegetables during the week. Get creative in the fruit and vegetable department. If you’ve tried everything, go for 3 fruits and 3 vegetables that you wouldn’t normally buy. Try kale, beets and Swiss chard for new vegetables. Introduce mango, papaya and fresh cherries in the fruit department. Use your 3 choices for fruits and vegetables all week long. You may want to plan ahead of time and look for recipes that you can use your new produce in.

2. Week 2 – Utilize 2-3 different fresh herbs each night when making dinner. Herbs are such a fantastic way to freshen up any meal. Changing your herbs can completely change the taste of any dish. Try using rosemary, tarragon, basil, oregano, thyme, sage, cilantro and/or parsley for chicken dishes. Fish can be easily spiced up with dill, basil, oregano, thyme, parsley and marjoram. Beef is great when tarragon, oregano, basil, thyme and/or parsley are incorporated. Herbs are also great for fruit salads and vegetables salads as well. Mix it up to your liking!

3. Week 3 – For 3 days during the week, make your own freshly squeezed fruit and/or vegetable juice, using at least 2 different fruits and/or vegetables. Choose one day to marinate dinner in one of the freshly squeezed juices. This is a big one but one that teaches you how to multitask. You’re killing two birds with one stone with this challenge. Try a combination of fresh squeezed orange juice, lime juice and a little bit of cilantro for a tangy and refreshing healthy drink. Marinate your chicken in this juice and grill to make a tasty dinner for you and your family or friends.

4. Week 4 – Replace all carbonated beverages with fruit and vegetable infused water. Freshen up your water with this challenge. You can take your infusions in so many different ways. Use fresh grapefruit slices and sliced ginger with a small amount of stevia to spice up your H2O. Citrus water full of fresh cut orange, lemon and lime is also a great way to experience plain old water in a new way. Go the vegetable route and try sliced cucumber and some mint or cilantro for a whole different taste explosion. Remove the carbonated sources and especially those loaded calories and replace them with fresh infused water. You’ll be better hydrated, refreshed and re-energized.

Changing up the foods you eat may also help you discover a new fruit, vegetable or spice. It’s also a way to provide a little bit of excitement into healthy nutrition. So many people don’t know how to incorporate new ideas into food. These 4 ways to challenge your nutrition habits will hopefully help broaden your horizons when it comes to healthy eating and your nutrition regimen.

Try our nutrition challenge! You might lose weight and feel healthier after just a few days. Visit us at the fitness retreat for more ideas!

Eating he

4 Healthy On the Go Breakfasts

Most people are living in busy, hectic times. Trying to lose weight can be hard with little time to prepare. Healthy meals are sometimes hard to come by because preparation time takes too long. So many people are resorting to fast food and fast meals out to save time. The problem with fast food and quick restaurant meals is that they may not be prepared in a healthy way. Hidden calories tend to plague some of these dishes negating the purpose of your quick healthy meal. Luckily, quick breakfasts don’t have to be hard to come by. With just a little preparation, you can eat healthy and quickly. Use these ideas for yourself and the whole family. These four breakfast ideas are easy to prepare and can be taken on the go.


1. Smoothies

Smoothies offer a quick, easy way to get in all of three macronutrients in one easy to make, easy to carry container. Use protein in the form of protein powder, milk and greek yogurt in your smoothie. Add carbohydrates from fruits, fruit juice, flavoring agents (extracts, maple syrup, cocoa powder, nut butters), oatmeal to flavor and give you eht energy you need. Fats can be added in the form of nuts, peanut butter or other nut butters to help you feel full and add extra flavor to your smoothie. Blend to your liking with our without ice, pour into thermoses or to go cups and take with you on the road.


2. Nut Butter and Fruit Sandwiches

Peanut butter and banana sandwich, almond butter and apple sandwich, cashew butter and pear wrap are all great ways to get in some protein, carbohydrates and fat. Sprinkle a little bit of vanilla protein powder on the sandwich or wrap to add a little bit more protein to your meal. Add a little bit of flavor by spreading a low fat plain or flavored cream cheese on your bread or wrap. Get creative with your fruits. You can use apples, bananas, peaches and even berries. You can also switch up your bread source with whole wheat bread, sprouted bread, English muffin, bagel, toasted waffles or wraps for your to go sandwich. Wrap in foil and unwrap as you eat to control crumbs and keep the mess to a minimum.


3. Trail Mixes

Trail mixes are such an easy way to make a meal that needs to travel with you. All you have to do is pour some ingredients into a bowl or small plastic bag and go! You’ll want to use a good mix of nuts, cereals and oats, seeds, dried berries and dried fruits to make a satisfying, balanced mix. You can also make a big batch that can be eaten from all week. A great idea is to make a large batch of mix and divide it out into calorie portioned plastic bags so that all you have to do is grab and go.


4. No Bake Bars

I love no bake bars! Like trail mixes, these are great ways to add nuts, seeds, oats and fruit all in one meal. With no bake bars, you can get a little more creative adding things such as nut butter, agave, or honey mixed with cereals, oats, fresh fruit, cracker bits and mini dark chocolate chips. Just like trail mix, you can portion out your bars to ensure you are getting a certain amount of calories in each bar. Mix up your bar recipe, portion out and place on wax paper. Wrap your bars in foil and freeze.


The benefit to making these easy to go breakfasts is that not only do you have control over the quantity and calories but you also have control over the taste and the quality of ingredients. These easy meals only take a few minutes to make so prep time is minimal. Knowing what you are eating is key to a healthy diet and weight loss. Visit us at our fitness retreat to learn more ways to make easy meals!

5 Easy Ways to Cut Calories

At Vita Vie Retreat, we aim to teach healthy living and nutrition. Our fitness retreat offers options that fit into your lifestyle. Unfortunately, with all of the temptations out there today, it’s easy to overload on calories without even thinking about it. This calorie surge has been resulting in slow, gradual weight gain for many people. Coffee drinks, soda, sweet snacks and candy have all attributed to consuming extra calories. These little extras make it almost impossible to keep weight under control. Socializing revolves around food and drink and the food and restaurant industry has exploded over the last couple of years. Rich foods with decadent glazes and sauces are at every corner waiting to treat your mouth. Specialty martinis and exotic drinks are refreshing and make the end of the week a little easier. With all of these food and beverage distractions, cutting calories might seem hard but these simple 5 tips may help you reduce your intake enough to get control of excessive calorie intake.

1. Lighten Up on the Liquid – Liquid calories attribute to approximately 260 additional calories per day for most Americans. One of the biggest offenders is coffee, particularly coffee drinks loaded with syrup and sugar. Watch the amount of liquid calories you take in that are caloric. Soda, juice, sugary coffee drinks and sports drinks are all drinks that may contribute to the extra calories in your diet. Omit liquid calories completely or make sure you are adding every calorie laden drink into your daily food journal. These calories must be tallied into your daily calorie count in order for you to keep it under control. In addition, logging your liquid calories will open your eyes to how much of an offender you are. Lose the liquid calories and stick to water!

2. Be a Snack Master – Watch what you’re snacking on! Candy, chips and handfuls of trail mix are all yummy but they won’t do much for your waistline if you’re taking in too much. One of the best inventions in the snack department has been the 100 calorie snack packs. You can still have a calorie limited snack that treats your taste buds right with 100 calorie packs of chips, cookies and crackers. Otherwise, go for an apple, 10 nuts or a piece of low fat cheese for your snack time. You’ll want to journal your snacks as well. Make sure these make it into your daily tally in order to keep track of what you’ve really been eating.

3. Allow Alcohol Only on Weekends – Blah, blah, blah! I know what you’re thinking. Alcohol is a huge contributor to excess calories and weight gain! Not only is alcohol packed with calories (7 calories per gram) but it is also a depressant so it can slow your metabolism down. Limit it to a treat for weekend nights and you’ll help yourself out big time!

4. Ditch the Dessert – I’m not telling you to ditch it completely but it’s time to treat dessert like a desert. Yes, you can treat yourself once in a while – even once a week. Dessert shouldn’t be part of your staple diet or a daily occurrence. The calorie surge and sugar surge won’t do anything for your body or your insulin level. Omit the dessert on week days and replace it with low calorie fresh fruit if you need something sweet.

5. Restrict Your Restaurant Trips – Eating out is so easy and convenient and the food is normally pretty darn good. The problem with restaurant eating is that you don’t truly know what you’re eating in terms of how your food is cooked and any added ingredients you don’t know about. Unfortunately, this yummy food is another big offender in the calorie overload arena. Fortunately, restaurants are popping up that offer healthy options and calorie counts on menus. If you must eat out regularly, stick to these types of offerings for the majority of your meals.

Cutting calories doesn’t have to be extremely hard. The goal here is to lessen the amount of calories you take in, treat yourself every once in a while and get back on track to healthier eating habits. Hopefully, these 5 tips will put you on a better course and on the way to losing a few lbs.

3 Ways to Mix Up Your Treadmill Workout

Find New Workouts
at our Fitness Retreat!

So many people love the treadmill and use it daily. Week in and week out, gym goers spend hours and miles on the treadmill. It's easy to see why because treadmills are easy to operate, easy to use and can provide the perfect alternative to the road when the weather doesn't permit outdoor walking and running. However, walking and running aren't the only things you can do on the treadmill. Spice up your workouts on that "treddy" with these new exercises.

1. Take it Backwards. That's right, go backwards! First and foremost, when you try this move for the first few times, be sure to start very slow and make sure you are comfortable before you hit it full blast. Start with slow walking and work your way up to a fast walk and even a jog. Going backwards will challenge your balance and your mind to function in a different way. If you're feeling adventurous, go backwards with an incline. You'll be working muscles you never knew you had. Stand up tall, hang on and enjoy the backwards ride!

2. Go Sideways. Turn to the right or the left and side step it out. Crossing one foot over the other will allow you to work the hips in a whole new way, toning and strengthening and burning calories. You can take your incline up on this movement as well to provide more of a heart pumping workout and to work your muscles even further. If you want more intensity, take your sideways walk to a faster paced shuffle. Whatever the workout, make sure you repeat the same on each leg. Watch your posture on this exercise. It's easy to start leaning forward if you're watching your feet to see where you are stepping. Make sure to keep shoulders back and belly button back to the spine to ignite the abs at the same time.

3. Lunge. For this one, you'll need to take your speed down to very slow, as slow as it goes to start. You can always speed it up if you feel like the pace is too easy for you. Hang on to the handles in front of you as you begin walking lunges. These lunges don't need to be super deep but should be deep enough to feel comfortable and keep up with the pace of the treadmill. Remember to step out far but don't let the front knee extend over your front toe. Keep your back up straight with shoulders back and abs tucked in tight. If you're experiences with this move and you want a tougher workout, take the incline up. Incline lunges are great for toning the legs and butt as well as challenging your balance and cardiovascular strength. Lunge away to a stronger body!

Incorporate these new treadmill exercises slowly at first, giving yourself enough time to get used to the new moves before you increase your speed and/or incline. New workouts can give you renewed enthusiasm in fitness and keep it fun. It's also important to mix up your workouts it if you want to improve your endurance and strength and balance. Tread away with these new treadmill exercises!

Visit us at Vita Vie Retreat to revamp your fitness regimen. A fitness retreat is the perfect way to get new ideas and re-inspired!