Vita Vie Retreat Blog

New Fitness Spa Program - Live & Learn Retreat

2011-12-06T07:11:00.001-05:00

Fitness Spa Program - Live & Learn Retreat

Vita Vie Retreat will begin offering the all new Live & Learn Retreat in December of 2011. Clients participating in Live & Learn Retreat will have the opportunity to take part in three morning Bella Boot Camp classes as well as take advantage of one private session in the afternoon. The combination of group and private sessions offers guests a new experience that encompasses both the motivating aspect of the group atmosphere and the one on one attention of private sessions.

Morning boot camp sessions such as beach treks, beach boot camp, interval training, body weight workouts, kickboxing and core conditioning will get participant’s on the right track first thing in the morning. Three morning sessions will be followed with a lunch break and relaxation time. Live & Learn Retreat participants will then embark on a private session of their choosing in the afternoon. This one on one training time is meant to provide personal and customized guidance for each client. “Our goal is to give clients a blend of group and personal one on one interaction. Many clients love the group atmosphere of our fitness spa programs but also want personalized attention. This is our way of providing both. Guests will enjoy interaction with others in the morning classes and get more guidance in the afternoon. We’re hoping to send them home with a lifestyle plan that they can insert easily into their daily life,” says Margot Rutigliano, retreat owner. Clients also have the opportunity to choose from one fifty minute spa treatment or one private session with a registered dietitian to enhance their retreat. Take home fitness and nutrition plans accompany each client home enabling them to continue on their path to weight loss success.

Days of hard work and heart pumping fitness at this weight loss spa are accompanied by a healthful menu, lifestyle coaching and free time to simply relax by the pool or at the beach. Held at the Marriott Delray Beach, a Triple AAA, Four Diamond property, spacious rooms boast Marriott’s signature Luxury bedding and graceful views of the Intracoastal Waterway or the Atlantic Ocean. In addition, rooms have wireless internet access, coffee and tea service, Aromatherapy Shower and Bath Accessories and more.

Relaxation and spa are also an integral part of the retreat. nSpa, a breathtaking spa at Marriott Delray Beach, awaits to relieve tired and achy muscles. The spa has aromatherapy steam rooms in each locker room and offers treatments ranging from skin care and nail care to sports massage. Two fifty minute spa treatments are included in each package to ensure the element of muscular relaxation and touch therapy is included. A fully equipped fitness center and adults only pool compliment retreat activities for clients looking for additional ways to enjoy their stress reduction getaway.

More information can be found at http://www.bvretreat.com. 800-768-5708 or info@bellavitaus.com.

Fitness Spa Advice: When You're Workout Isn't Working

2011-11-30T15:44:00.001-05:00

Fitness Spa Advice: When Your Workout
Isn't Working Anymore

There comes a time in each fitness routine when you kind of know it’s not working anymore. It’s like the relationship you don’t want to break up. You’re perfectly happy with the routine, comfortable and not looking forward to change. Sound familiar? It’s important to change up your workout regimen from time to time. This is especially important if you’re wanting to see results in terms of weight loss, strength gains and or change in your body tone. Not only will changing things up keep you interested mentally but your muscles will be interested too. They’ll be interested in the form of “muscle confusion” meaning your body will continue to change. Here are 3 signs that your workout isn’t working anymore:

1. You’re Not Challenged – If you’re not getting your heart rate up, feeling taxed or challenged by the workout, it’s time for a switch. You must have a certain level of intensity in order to continue to change. If it’s easy, peasy then most likely you aren’t getting the benefits you really need to get out of your routine.

2. You’re Not Seeing Results – Hello! Why are you putting all of this work into working out if you aren’t going to get results, right? If you’re not changing, it’s time to change it up. Try a new DVD, go to a new class to get ideas or make an appointment with a trainer to see how you can get the most out of your fitness program and get some results!

3. You’re Bored – It’s NEVER a good sign when you’re bored with your workout. Chances are if you’re bored, you’re not putting 100% into it which means you’re not getting 100% out of it. Unfortunately, your boring workout routine is causing you to waste time and not get the results you’re looking for.

If you’re putting the time and effort into getting results, nothing can be more frustrating than not seeing results. Make sure you’re getting what you need to out of your workout. Your precious time and energy should be spent as efficiently as possible. Be honest with yourself – if it’s time to make a change you need to do it now!

Visit us at our fitness spa for ideas and motivation to get you back on track and in a workout that will produce the results you’re looking for!

Fitness Spa - The New Generation of Fitness Retreats

2011-11-10T11:59:00.002-05:00

Fitness Spa & Weight Loss Camp
Vita Vie Retreat

As the fitness and travel industry evolve, so does the terminology for programs, classes and services. The term, fitness spa, has made it’s way into mainstream fitness and spa travel as a way to describe a very healthy, active retreat, getaway or vacation. You’ll detox in a whole different way at a fitness spa. Geared at rejuvenating your body through fitness, this fitness or weight loss spa incorporates many different fitness disciplines as well as mind body disciplines. The detox comes from the body’s natural release of toxins, not through the use of products or supplements. Much like Vita Vie Retreat’s programs, the fitness spa incorporates invigorating fitness such as boot camps, sports performance, cardio boxing and dance as well as stretching classes, pilates mat and yoga.

Vita Vie Retreat’s programs offer a unique, individualized aspect to each program. Our private retreats and Live & Learn retreat both include private one on one sessions and guidance. While Bella Boot Camp is a group retreat, only 12 people are in each group each week. This ensures a more intimate, small group setting. We’re keeping up with the trends of the fitness spa and making sure our guests get very well rounded programs that will help them establish healthy habits and a lifestyle that includes fitness, healthy nutrition and stress reduction. Our goal is to give our clients the tools to go home and transform their lifestyle into one that is easily manageable.

Weight Loss Camp - Our Philosophy on Weight Loss & A Healthy Lifestyle

2011-11-04T11:49:00.001-04:00

Weight Loss Camp - Vita Vie Retreat

We receive phone calls daily regarding our weight loss camps and fitness retreat programs. One of the most popular questions our potential clients ask is, “Why or how is your program different?” To be honest, I really can’t speak intelligently in terms of a compare/contrast to other programs because I don’t truly know how they work. I’ve not experienced many other programs so to tell someone why or how ours is different isn’t a conversation I like to engage in from that respect. What I like to focus on is what I can tell you about our program that will help you make an educated decision as to whether or not one of our programs will work for you. I’ve listed some of the key points below.

1. We Focus on the Individual – Each individual person is different. Each person responds differently to different health and fitness regimens. Our main focus is to make sure each individual gets the attention they need. The reason why we limit our Bella Boot Camp program is to make sure that it is a personal, intimate group setting where our participants can ask questions and get answers. Our private fitness retreats consist of all one on one training, creating a unique retreat experience for each individual. The point is that we care about the individual and want each person to get what they need out of their retreat experience so that they can continue to see results at home.

2. Our Nutrition Guidance is Not for the Masses – Beware of cookie cutter programs! A program that preaches 1200 or 1400 calories for all cannot work for all! Again, each person is different meaning each person needs their nutrition tweaked to meet their needs. It’s not fair to give a 400 lb person the same 1400 calorie diet that you are feeding to a 150 lb person. They will starve! Based on calories in vs. calories out, our nutrition is adaptable to people of all ages and sizes. We are teaching lifestyle so it is extremely important to us that each person begin a healthy nutrition regimen that is more specific to them while at the retreat. This makes the transition to home life even easier. Our nutrition menus are about choice and learning how to choose what works for you and what fits into your calorie allowance for the day.

3. Rapid Weight Loss Doesn’t Produce Long Term Weight Loss – Promising that someone will lose 10, 20 or 30 lbs in a week can not only be misleading but is also unsafe. The slower the body changes, the better chance you have at maintaining any weight loss. Rapid weight loss leads to rapid weight gain and the reality is that most people gain more weight than they lost. 2 lbs is a safe weight loss to maintain week by week. Of course in the first week, many people will lose more like 4 – 7 lbs but drastic weight loss week in week out isn’t healthy for your body.

4. Lifestyle, Lifestyle, Lifestyle – The most important factor is lifestyle. We want you to adopt a healthy eating and fitness regimen that you can keep up with. DO NOT FOCUS ON SHORT TERM RESULTS! Focus on long term health and wellness. Also, throw the word, “diet”, out of your vocabulary. No diet will get you to where you want to be. You can not simply adopt a diet and then once you’ve reached your goal, return to your previous eating habits. You’ll need to adopt a new healthy lifestyle, one that allows you choices and way to maintain your new healthy body.

Best In Health & Wellness,

Margot Rutigliano

Check out our programs to choose the right one for you!

Bella Boot Camp

Live & Learn Retreat

Private Fitness Retreats

Stay Fit for the Holidays!

2011-10-31T12:52:00.001-04:00

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

2011-10-18T09:22:00.002-04:00

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

2011-10-14T16:24:00.004-04:00

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

2011-10-13T09:22:00.000-04:00

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

2011-10-10T09:35:00.002-04:00

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

2011-10-07T11:46:00.003-04:00

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

2011-10-06T11:19:00.002-04:00

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

2011-10-05T13:32:00.000-04:00

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

2011-10-02T13:07:00.001-04:00

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!

Fall Fitness Ideas - 4 Ways to Challenge Your Outdoor Fitness

2011-09-30T09:41:00.003-04:00

Fitness Retreat - Get Workout Ideas!

Fall is finally in the air. I love this time of year because warm days are complemented by cool mornings and nights. Luckily, these coolers temps provide the perfect weather for working out in the outdoors. Lower humidity also contributes to the cooler feeling and makes breathing in the outdoors a little easier. Utilize this great weather to your advantage for outdoor workouts. Winter is right around the corner so it's important to get out and enjoy your outdoor workouts while you can. Try incorporating one of these four Fall fitness ideas into your fitness regimen in the coming months.

1. Revamp Your Running Style - It's cooler and breezy this time of the year so get out and run! Mix up your running and try something new. If you're a long distance runner, try switching it up shorter workouts with high intensity speed intervals. If you normally run shorter distances, challenge your body to go just a little bit longer. I know so many of you love to run but don't get in the rut of running the same distance and intensity each day. Another great way to revamp your running style is to get off your normal route. Switch up your running path a few times each week. The switch will allow you to see new scenery but also challenge your body in a different way as your body adjusts to new terrain.

2. Start With Stairs - What better way to challenge your body than running the stairs of your local high school stadium or outdoor amphitheatre or park? Better make sure it's alright to do so first with the venue but the stair workout will tone your legs, challenge your heart and lungs and have you burning calories like crazy! Run the stairs, walk the stairs or even take them slower two at a time. Walk up them sideways leading with one leg for 20 steps and then repeat with the other to tone the glutes and challenge balance. The stairs offer elevation and an uneven surface. Both of these components will take your fitness up a notch and challenge your body in a whole new way.

3. Yoga in the Park - Take a blanket and your yoga mat and set up shop for a peaceful yoga session in the crisp Fall air. Map out your yoga plan, tote your laptop to follow your favorite DVD or ask your private yoga instructor to meet you in the park. Yoga in the outdoors can be relaxing, refreshing and just what you need to get out of your regular routine. Immerse yourself in nature and enjoy the benefits of the combination of yoga and the outdoors.

4. Hike it Out - Hiking is the perfect way to burn calories, enjoy the outdoors and visit a new place all at the same time. There are so many great parks to be visited and explored. Hiking is low impact and will challenge your body in different ways due to different terrain. When your body has to balance and adapt to different trails and surfaces, you'll strengthen different muscles, challenge balance and core strength and burn a few more calories. Plus, you get to explore a new area all during your workout. Talk about multitasking! Wear a pedometer during your hike to measure just how far you went. Challenge yourself to hike different trails and distances to keep mixing up your hiking routine.

Keeping fitness fresh is important in the day to day fitness grind. Changing it up and getting creative will help keep you interested and challenged in your workouts. Use the outdoors as your fitness arena as much as possible. Most outdoor fitness activities are free! Who can beat that? Plus, it's time to get out of the sweaty gym and into the outdoors. Enjoy Fall and the opportunities it offers for taking your workout outside.

Make sure to visit us at our fitness retreat to get ideas on how to revamp your fitness regimen! Go to http://www.bvretreat.com for more information!

Apps We Love

2011-09-24T07:54:00.000-04:00

It's the weekend...the perfect time to begin something new! For those of you looking for a jump start on your running, try Couch to 5K or Couch to 10K. GREAT program and easy to use!! Versions are available for iPhone & Android. This takes you straight from beginner status to running distance. "Couch to 5k" or 10k for iPhone & C25K (5K) for Android or Bridge to 10k for Android -- all made by the same developer but different names. Free or up to $2.99 for the app. Go to your app market and download today! Enjoy!

Book your fitness retreat to arrive by October 31, 2011 and save $250 for 5 nights or more!!

6 Steps to a Gentle Whole Body Cleanse

2011-09-19T11:23:00.002-04:00

In today’s busy world, it is becoming harder and harder to adhere to a healthy lifestyle the majority of the time. Social gatherings, cravings and lack of time can lead to eating less than healthy foods and drinking alcohol, an overabundance of coffee drinks and sugar laden sodas, juices and more. Once slip leads to two and all of a sudden you’ve given up your healthy regimen for one that has you sleepy, sluggish and unmotivated in health and fitness. Sometimes, an easy jumpstart is all you need to get back into your healthy routine. These easy steps to a gentle, simple whole body cleanse may get you back on track in the right direction.
1. Hydrate. A body that is not fully hydrated cannot function at an optimal level. It’s incredibly important to drink water. Not only will this help restore your energy, but it will also help your metabolism function efficiently and help your body release any built up toxins. Try adding fresh lemon juice to further enhance the detoxification process.
2. Stick to a Healthy Balanced Whole Food Diet for 14 Days. Pick lean meats such as chicken breast, turkey breast, lean beef (less than 10% lean), eggs, duck, fresh fish, shrimp, scallops, lobster and calamari. Stick to carbohydrates from vegetable sources such as green leafy vegetables, broccoli, green beans, kale, bamboo shoots, bell peppers, lettuces, tomato, snow peas and onion. Fruits such as apples, berries, grapefruit, orange, pear and plums are great to eat while bananas, melons, pineapple and mango should be reserved for after the first 14 days. Plenty of monounsaturated fats should be added in from nuts such as almonds, cashews, macadamia, peanuts and pistachios. Olive oil, avocado and canola oil are all great sources of monounsaturated fat. It’s important to have balanced meals consisting of a protein, a carbohydrate and a monounsaturated fat. Try the “Eyeball Method” for your measuring device. This method is simple and can be used anywhere you go. Protein should be the size and thickness of the palm of your hand, carbohydrates should be the size of two clenched fists and fat should be the size of the tip of your thumb.
3. Avoid All Processed Foods and Refined Sugars for the First 14 Days. While it’s a great idea to omit these completely from your diet, the first 14 days are critical in eliminating processed foods and refined sugars to break any sugar addiction and eliminate any unneeded sodium, additives and chemicals from your body. During this time period you’ll want to eliminate all breads, processed lunch meats, candy, sweets, cereals, juices, pasta, rice, pre packages meals, chips, sugary salad dressings and alcohol.
4. Avoid Fake Foods. Ingesting artificial sweeteners can create a toxic effect in the body. Eliminate all artificial sweeteners from your diet. Diet sodas, sugar free candy, sugar free puddings and dairy items should be avoided. Use raw sugar or stevia if you need a substitute to sweeten drinks or for cooking.
5. Limit Your Caffeine Intake. One glass per day is the recommended allowance for caffeine each day. Caffeine is a natural diuretic so while there are some redeeming qualities about it, it will also push water out of your body which can lead to dehydration. Stick to one glass per day and grab water after the first class of caffeinated beverage.
6. Rest, Relax and Rejuvenate. Your body will be thanking you for this gentle jumpstart. It’s also important to treat yourself right – body and mind. Add in yoga, a spa treatment, simple meditation and light stretching during your 14 day jumpstart.
This easy should help rid your body of unwanted chemicals and break your sugar addiction. Your body will be able to function and restore properly. You’ll be on your way to feeling energized and renewed once you complete this simple whole body cleanse. Make sure consult your doctor or registered dietitian if you have any questions regarding whether or not this program is right for you. Or come see us at the fitness retreat for more guidance!

Plan It Out!

2011-09-12T10:18:00.001-04:00

So you’re ready to take health and fitness seriously? Sounds good to us! Having a plan, is extremely important in reaching your health, fitness and weight loss goals. We have a few tips for planning out your week!

Start your week off right with a healthy plan.

1. Make sure to plan meals – create a meal plan that suits your likes and lifestyle.

2. Grocery shop – go to the grocery and make sure to have all of the essentials including healthy fruits, vegetables and ingredients for your meals.

3. Have healthy snacks handy – don’t wait until you are starving to eat. This tends to lead to overeating. Make sure to have healthy fare available and easy for you to grab – for snacks & meals!!

4. Schedule in your fitness – schedule fitness in just as you would a meeting for work. Adhere to your schedule!!

You need to be prepared to succeed in your health and fitness goals. Good luck!

Start Today! Get Fit Now!

2011-09-08T08:40:00.002-04:00

If you've been wanting to get in shape or get healthy, start right now! Don't wait! Do it today. You will feel so much better, have more energy and be proud of your health and your body. There is no time like the present. Here are a few tips to help you...

1. Create a meal plan.
2. Go to the grocery store and stock your home with healthy foods.
3. Get a journal and keep notes regarding your food intake, water intake and fitness each day.
4. Weigh and measure once a week - NO MORE!
5. Reward yourself once a week!

Come see us at Vita Vie Retreat. Sometimes, a fitness retreat is the perfect way to get back into shape. If you can't make a visit, check out our Vita Home Coaching!

5 Workouts That BLAST Calories Away

2011-09-06T11:44:00.002-04:00

Kickboxing in the Sand!

Are you ready to change your workouts up? Not burning enough calories?

It's easy to get lazy when it comes to your fitness routine. That sounds like the opposite of what it should be. How could people get lazy when it comes to fitness? People tend to get comfortable with the same routine. This leads to doing the same fitness routine every day of each week. It's important to consistently change things up if you want your body to continue to change and respond to all of the hard work you're putting in. Find out how you can switch up your workouts and burn some serious calories while doing it. These five workouts may help you change your fitness routine and burn baby burn!

1. HIIT Training. HIIT stands for High Intensity Interval Training. Done in short periods of intervals, HIIT is a fantastic way to improve your cardio fitness, rev up your metabolism and burn a ton of calories in a short period of time. To do HIIT you'll need to think high intensity vs. low intensity. An example of a HIIT workout would be to sprint for 1 minute at the highest level you can sprint. Follow that sprint up by a recovery period of walking. Walk until you have fully recovered. Repeat this high intensity low intensity scenario 8 to 10 times. If you decide to use HIIT in your training, start slow and build up to more intense intervals. Twenty minutes of HIIT is enough to achieve the results you're looking for.

2. Soft Sand. The sand is your friend! Unfortunately, we're not talking about the kind of sand that you normally walk or run on down by the water. Hit the soft, deep sand that's hard to walk in. You'll burn up to 50% more calories working out in the soft sand than on pavement. At that rate, an hour workout could pack in a fierce calorie burn.

3. Body weight. Use your body -- your whole body. Take the bodyweight workout to the limit by pushing yourself to push your body weight, pull your body weight and run like the wind. Exercises like push ups, pull ups, lunges, squats, inchworm, frog hops and more can work your muscles in a way you normally wouldn't work them. In addition, this type of training conditions your body in a functional way keeping you fit for the activities of daily living and beyond.

4. Altitude. Head for the hills or mountains. Your metabolic rate can get a natural boost of up to 10% when working out in higher altitudes. Activities like skiing, hiking, climbing and mountain biking are not only fun but also get the metabolism going in a big way. Your body has to function at a much more efficient rate due to the lack of oxygen. You'll challenge your heart and lungs and condition your body in a whole new way. Getting out of the gym and into the outdoors will work muscles you never knew you had! Make sure to acclimate to altitude before you go all out with your workouts.

5. Martial Arts. Not only are martial arts disciplines incredibly challenging to participate in but they have a purpose. Learn a skill like boxing, karate or basic self defense while getting your heart pumping and leaving your aggression and stress in the ring. Martial arts burn calories and also help to center yourself enabling you to become very body aware. Knock out your opponent and knock those calories right out of your body with martial arts! Try out different disciplines like kick boxing, karate, taekwondo or mixed martial arts to determine your preferred type.

Come visit us at Vita Vie Retreat and experience the sand first hand! We'll help you blast calories away at our fitness retreat!

Last Chance! Fall Pre Registration Sale Ends Today!!

2011-08-31T09:44:00.001-04:00

Don't miss out on this special deal!

Book your fitness retreat by midnight tonight (August 31, 2011) and save! $200 Off retreats 5, 6 or 7 nights and $100 off retreats 3 or 4 nights.

Go to http://www.bvretreat.com to book!

4 Reasons Why "Skinny" Is Misleading

2011-08-11T15:05:00.001-04:00

I am so sick of the word, skinny! As a society, we are focused, if not obsessed with skinny. The word, skinny, by definition means: lacking of flesh, thin, according to The Free Dictionary. For some reason, we associate this word with healthy, beautiful and fit. No where in this meaning is anything mentioned about being fit, healthy and strong or in shape. Of course, people who maintain their bodies at a healthy weight tend to be healthier escaping the issues that obesity brings such as diabetes, joint problems and heart issues to name a few. This doesn't mean that you have to be skinny to be healthy or fit. Fit, according to the Free Dictionary means: to be the proper size and shape, physically sound; healthy. We need to move toward a fit culture, one that is physically sound, structurally sound and healthy. Here are five reasons why skinny is misleading.

1. Skinny doesn't mean you'll burn calories. Most people that want to be thin are looking to burn calories and have the ability to maintain a high metabolism. To be skinny is to lack flesh on your bones according to the Free Dictionary. If you lack flesh, then you are probably lacking muscle. Your metabolism is supported largely by the amount of muscle mass on your body. If you're the kind of skinny where muscle mass is minimal, then you're burning quite a bit less than a person who is fit and strong with active muscle tissue.
2. Skinny isn't always strong. You have one body. This body has to carry you around the rest of your life. Are you really worried about being skinny? Focus on being strong and healthy. Daily activities such as walking up and down stairs, putting the groceries away or cleaning the house depend on a body that can move and support these types of activities. As we age, we begin to lose our strength due to muscle loss and bone density loss. Toughen up! Hit those weights, get down and give me 20 and begin the process of getting stronger if you haven't already. What good is being skinny if you can't even perform your own daily household chores?
3. Skinny doesn't necessarily mean healthy. Just because you aren't fat doesn't mean you are healthy. There are plenty of ways to remain skinny without putting one healthy thing in your mouth. In fact, there are many substances out there to help keep you skinny that will do more harm than good. Healthy should equal a sound body and mind, a well functioning body and mind. It's not possible to do that if we are focused solely on being skinny.
4. Skinny doesn't always look beautiful. This may be the biggest issue with our obsession of skinny. We see models, actors, musicians and others in magazines, commercials and movies on a weekly and daily basis. Skinny figures in the spotlight are seen as beautiful. In fact, those that aren't skinny are often ridiculed. To be beautiful, you must be beautiful inside and the outside will come along with it.

The next time you feel like you aren't skinny enough or you need or want to be skinny, re-evaluate where you're at physically. Focus on becoming the most fit and healthy person that you can be. Refer to guidelines such as body fat composition, bmi and measurements to determine whether you are in a fit category instead of focusing on skinny. Be the best that you personally can be to remain healthy and strong.

Come see us at the fitness retreat to learn more about becoming fit! Go to http://www.bvretreat.com for more details.

New! At Home Coaching

2011-08-09T15:21:00.000-04:00

Have you been wanting to come to a fitness retreat but haven't been able to make it? Are you a client that wants to continue to train with us? Try our newest program -- Vita Home Coaching!

At Vita Vie Retreat, we are focused on teaching healthy lifestyle transformation. Beginning your journey of health and wellness can be a challenge as well as maintaining a healthy lifestyle. We understand that life can throw you a curve ball or two which is why we are excited to announce our Vita Home Coaching programs.

You’ll now be able to receive coaching and guidance from the trainers of Vita Vie Retreat from the comfort of your own home. Vita Home Coaching allows individuals to interact one-on-one with a certified personal trainer and wellness coach to set goals, establish healthy lifestyle patterns and embrace the changes that need to be made to achieve a lasting healthy lifestyle change. Whether your goal is to lose weight, improve endurance or gain an overall healthier lifestyle, we’ll communicate with you via personal phone calls, skype, text message reminders, unlimited email support and weekly health and fitness discussions on our dedicated Vita Home Coaching blog.

Click Here to View Vita Home Coaching Packages

5 Reasons Why You Should Exercise Everyday

2011-08-04T12:28:00.001-04:00

Push Ups at Vita Vie Retreat

Get out there and move your body! We are meant to move and we are meant to move daily. Unless you are training for a bodybuilding show or figure competition, you don't need to adhere to the "recovery day" day off from working out. I know that disappoints some people because the thought of having to take a day off is almost comforting. What I mean by exercising and moving everyday isn't necessarily what you think. I believe moving everyday is important but that doesn't mean 7 intense workouts in a week. One or two of those can be a simple, relaxing 20 minute walk. What's most important is that you listen to your body. If you're extremely exhausted it may be time to take a rest or recharge with some gentle yoga but if you're extremely sore then the best way to alleviate the soreness is to get the blood flowing through the muscles again. Here are 5 reasons why moving every day will benefit you.

1. Keep Your Joints Lubricated
The number one way to keep your joints mobile and prevent them from stiffening up is to move. When we move, we spread lubricant, synovial fluid throughout the joint. What is synovial fluid? Synovial fluid is a clear fluid and its main function is to serve as a lubricant in a joint, tendon sheath, or bursa. Basically, it lubricates our joints so they can move with ease and the way to produce more is to move.

2. Get a Mental Boost
We need to work out to produce endorphins! Have you ever noticed that you feel better when you're working out? "Endorphins are neurotransmitters produced in the brain that reduce pain," says Alan Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. "They have also been known to induce euphoria." Drugs such as morphine, heroine and cocaine are classic endorphin-releasing entities, according to Dr. Hirsch. Working out can produce these same effects. It's better to go the non-chemical route anyway, get your high the good old fashioned way -- by getting your sweat on and putting in some hard work!

3. Sleep Your Self Silly
Does sleep get in your way? For some, it might help to boost your physical activity during the day. According to the Mayo Clinic, A good night's sleep can improve your concentration, productivity and mood. And you guessed it -- physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. You should be careful with the timing of your activity though. For some, exercising too close to bedtime, provides too much of an energy boost to fall asleep. Try exercising early in the day. Switching up your activity to promote sleep may also be effective. Confusing your body by switching morning walks to sprints could be enough to wear you out.

4. Exercise for the Health of It!
Condition your heart and lungs, improve strength, improve endurance, gain better flexibility, promote joint health, increase your circulation, produce endorphins, sweat out your impurities and aid in your body's release of toxins -- all by exercising! Of course you want to be careful not to over do it but the list goes on and on for the positive effects of exercise.

5. Exercise Equals Energy
Feeling taxed from household cleaning, going up a flight of stairs or running daily errands? Don't get discouraged. Regular physical activity can leave you breathing easier for day to day activities. According to the Mayo Clinic, when your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy. This means that physical activity makes it easier to move in general. Take a long walk in the park, tote your kids to the zoo or enjoy a walk in the sand along the ocean without feeling winded -- just make sure you put in the work.

Vita Vie Retreat is a fitness retreat offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. We focus on boot camp retreats and men's golf fitness programs. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.

7 Tips to Creating Your Own At Home Wellness Day

2011-07-26T15:37:00.000-04:00

Everyone needs a break! It's important to take time out for you and focus on a little rejuvenation and relaxation. You may not always be able to get to the spa or a fitness retreat so I've created eight great steps to creating your own at home wellness day. Taking care of your body and de-stressing are just as important as fitness and nutrition.

1. Make a game plan. Set out your schedule and follow it. Try starting with fitness in the morning and ending with the pampering aspects. A sample wellness day could look something like this: 8am Invigorating Cardio, 9am Strength Training, 12noon Healthy Lunch, 1pm Yoga, 2pm Do It Yourself Hand and Foot Massage or Soak, 3pm Do It Yourself Body Scrub or Tub Soak, 4pm Rinse or Shower and Moisturize, 4:30pm Healthy Snack, 5pm Rest and Relax, plan for your next At Home Wellness Day.

2. Fitness. Invigorate your body, get your heart pumping and strengthen and tone muscles with fitness. Pick a fitness class you've never tried before or choose one that you know you love but haven't participated in for a while. Mixing it up can help keep it fresh and new for your mind and your body. Plus, make sure to make your At Home Wellness Day special and different.

3. Incorporate Healthy Meals. Let's go all the way for this health and wellness day. Make sure to eat healthy too! Skip the fast food and check out your local organic grocer. If you're not into cooking, you can also plan out your meals or make sure you have healthy take out in mind. Lay off of the refined carbs and stick to lean protein, fresh fruits and vegetables and healthy fats. Salads loaded with vegetables, nuts and seeds are a great way to incorporate many healthy goodies in one meal.

4. Mind Body. Relax, refresh and renew your mind and body! Add in some mind body time. Try a yoga class, pilates mat or even meditation to rejuvenate your mind and completely relax your body. Let the stress leave your body as you breathe, let go and unwind.

5. Body Time. Time to treat your body right! Give yourself a hand and foot massage or soak, book a massage with an at home massage therapist or body treatment or utilize a Jacuzzi and/or steam room. Pamper your body and release toxins to add to your wellness day.

6. Relax. Take a few minutes for you that are specifically for you and are free from noise. Turn your cell phone off and enjoy at least 15 minutes of complete silence without phones, computers or TV. Relaxing without distractions can be beneficial for your mind. You'll be able to think clearly and focus on yourself.

7. Schedule. Plan your next at home wellness day. To keep up with the benefits from your relaxing day, you'll need to make sure you continue your regimen. Schedule a health and wellness day at least once a month. Adding it into your planner just as you would a business meeting can help you stick to your plan.

To learn more, visit us at the retreat! Go to http://www.bvretreat.com to learn more about our fitness vacation and boot camp retreat.

Colorado Fitness Retreat

2011-07-22T08:54:00.002-04:00

Join us in Colorado!

We're heading to the mountains! The end of summer will be here before we know if and we'd like to celebrate with all of you. To do so, we'll be holding a specialty fitness retreat in Vail, Colorado!

Vita Vie Retreat in Vail, CO

Dates: Septemer 28 - October 2, 2011 (4 Nights)
Where: Vail Mountain Marriott Resort & Spa
Airport: Vail (closest), Denver (approx. 2 hours - beautiful drive!)
Single: $1790
Double: $1490 (per person)
Includes: Standard Accommodations + Tax for 4 Nights, Welcome Dinner, Farewell Reception, Hiking, Biking, Rafting + All Fees Associated, Flexibility & Core Classes, Mountain Boot Camps & Conditioning and more! Approximate workout time each full day will vary between 4 and 6 hours. *All other meals are NOT included. A healthy menu will be provided to you which will include meals at the Vail Marriott as well as healthy options around town within walking distance for you to choose from.

Start Time: 4:00pm on Arrival Day (Optional Weigh In + Workout), Dinner at approximately 7:30pm
End Time: 10:00am on Departure Day (Optional Weigh Out + 2 Hour Workout)

Payment: Full payment must be made by September 7, 2011

Reservation Deadline: All reservations must be received by September 7, 2011

To Make a Reservation: Reservations can be made by phone or by emailing us for a reservation form. Call 800.768.5708 or email info@bellavitaus.com.

Go to http://www.bvretreat.com/retreats/colorado-fitness-retreat/ for more details.

New Class at Vita Vie Retreat!

2011-07-18T12:14:00.000-04:00

We've added a new class. Our newest session is called "At Home Power Play". Utilizing equipment that is easy to use, easy to store and can be traveled with, this new class is a way to teach retreat guests how workouts at home can be easy and cost effective. You'll never need a gym again after experiencing this kick butt class!

Learn more about our fitness retreat and boot camp vacation at http://www.bvretreat.com!

Fitness Retreat Reviews

2011-07-15T12:27:00.001-04:00

At Vita Vie Retreat, we love to hear client feedback. In addition, we love for our clients to write a review in order to help those that are thinking about attending in the future. With the age of technology and the influx of websites on the internet, it's hard to decipher which websites are legitimate and which are not. Because there are so many sites out there and fitness retreats to choose from, it can also be a time consuming and lengthy process to establishment the retreat that's best suited for you. There have been a number of programs pop up all over the US and we've heard some of these fitness vacations and weight loss camps are great and some are not. Your reviews can help Vita Vie Retreat stand out in the crowd. In addition, we encourage you to review all retreats that you visit so that other people can benefit from your reviews.

We know you are busy, but if you could take the time to review us, we would greatly appreciate it!

Reviews can be made at:

Spa Finder
http://www.spafinder.com/Spa/28886-Vita-Vie-Retreat-INC

Read Adventures
http://www.realadventures.com/listings/1040702_Bella-Boot-Camp-Weight-Loss-Camp-Fitness-Retreat

Thank you in advance for your support!

Sincerely,
Margot & Mark

Eating Healthy Can Seem Like a Bore! - 5 Ways to Make Healthy Meals More Interesting

2011-07-14T09:47:00.000-04:00

Eating healthy sometimes seems boring! As a culture, we've become inclined to associate good food with foods and dishes that are not always the best choices. Meals that contain oils, cheese, refined sugars and even trans fats have seeped into our daily diets. These high caloric and high sugar foods have us coming back for more but these choices are not the best for our health. Good news is on the way! Eating healthy doesn't have to be boring. Fresh fruits, vegetables, lean protein, healthy fats, nuts and spices are great ways to make meals interesting and tasty. Follow these easy tips to spice up your food for healthy eating that's good for you and satisfying to the taste buds.

Make Food Fun!

1. Use spices. Use spices for every meal. Yes, that even means you can spice up your breakfast! For breakfast, eggs cooked in olive oil and spiced with rosemary and garlic add a whole new flavor and sophistication to an early morning meal. Lunch salads can be freshened up with lemon juice and sea salt mixed with a bit of cilantro as a low cal dressing. Fish or chicken at dinner can be marinated in fresh juices and garlic to add flavor.

2. Add color. Use as many colors in your meals as possible. This means adding vegetables and fruits of all different colors. Try to incorporate at least 4 different colors at each meal. Blueberries and strawberries, bell peppers, tomatoes, eggplant and yellow squash are just a few colorful ingredients that can help make your food tasty. In addition, the colors are eye catching which will make any dish more appealing.

3. Fatten up your food. Using healthy fats will add flavor to food. Fats such as olive oil, coconut oil, avocado and nuts add depth to the flavor of food providing a richer taste in a dish. In addition, the role of fat is to slow the absorption of sugar into the blood stream and signal the brain that you are full. So not only will you benefit from a taste enhancer, but you'll also be doing yourself a favor nutritionally.

4. Serve it sassy. Dress up your food! Use garnishes such as parsley on the side of the plate, a piece of bibb lettuce under a fresh piece of fish or fresh fruit on top of your protein as a flavor enhancer and pretty finisher. At most restaurants, your food comes out on the plate looking beautiful. There may be a subtle or sophisticated plated presentation. Making your plate pretty can help make your meal seem more enticing.

5. Try something new. We tend to get into the habit of eating the same foods over and over again. The biggest reason for this is because we know we like these foods so they are our "go to" foods. Trying new things can help keep your healthy meals new and exciting. Try a new piece of fish for dinner such as sea bass, halibut or pick the freshest piece of fish at your local grocery store that you haven't tried before. Cook your vegetables in a different way. Summer time is the perfect time to grill vegetables instead of roasting or baking them. Add in one new vegetable or fruit to mix things up. Try a new recipe to give you inspiration. Whatever the "new" component is, keeping your meals interesting will help make eating healthy fun and keep you focused on healthy choices.

Need inspiration? Come visit us at Vita Vie Retreat and get a jump start on your new healthy lifestyle!

Call 800.768.5708, Email info@bellavitaus.com or visit us on the web at http://www.bvretreat.com today!

5 Reasons Not to Skip Flexibility

2011-07-13T09:31:00.002-04:00

My team and I see a number of clients each week at the fitness retreat who work hard and intensely, want to push their fitness to the next level and perform to the best ability level they can. When it comes to stretching, yoga and pilates, it seems as if there is a lack of interest or a feeling as if these fitness disciplines don't matter. Many people love to skip all things stretching and mind body. For many people it's hard to even consider slowing down enough to get through the more relaxing, less intense classes. Flexibility is hard to come by and something you have to work at equally as hard as you would strength training or cardio training. The flexibility benefit from full body stretching, yoga and pilates can help prevent injury, reduce stress and help improve posture to name a few. Don't leave this key component out of the daily routine.

Flexibility provides the following benefits:

1. Improve Your Athletic Performance
"Flexible joints greatly decrease your risk of injury as they have the ability to move through a greater range of motion and requires less energy to do so," according to Chad Tackett, president of GHF. Flexibility is not only a benefit to the muscle tissue. In this case, it is also a huge factor in range of motion as it affects the connective tissue. Do you play a sport such as golf or tennis? Do you like to dance? Many activities, including the activities of daily living, require twisting or some type of turning. Having flexible joints will help increase your range of motion making these movement easier and pain free.

2. Reduce the Chance of Getting an Injury
"Stretching decreases resistance in tissue structures leaving you less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity," says Paul Chek, owner of the Chek Institute. For those of you participating in intense physical conditioning or sports, flexibility should be an essential part of your training program. Getting injured will only push you back further but can be prevented with proper flexibility training. Many specialized techniques have been developed for regular exercisers as well as athletes. Yoga for golf and sports conditioning, PNF stretching and Active Isolated Stretching are just a few of the types of flexibility that can help increase your flexibility when practiced regularly.

Flexibility at Vita Vie Retreat

3. Reduced Sore and Tired Muscles
Chad Tackett also states that, "studies show that slower, static stretching can help reduce muscle soreness. This type of stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion. Stretches are held for 15-30 seconds, in the furthest comfortable position (without pain)." There are many different types of stretching including stretching class and yoga that can help accomplish this. Working with a trainer is also a great idea to get the full benefit from slower stretching since often times people like to rush. A trainer or a class can help guide you through the process and help prevent injury.

4. Stand Up Straight - Better Posture
Want to improve your posture? "You can improve muscular balance through stretching which can help your posture. Many people's soft-tissue structures have adapted poorly to either the effects of gravity or poor postural habits," according to Mr. Tackett. Have you ever noticed you sit to one side, don't stand up straight or drop on shoulder? These are all results of muscular imbalance. Do you slump over at your desk each day? Is it hard for you to sit up straight and have proper posture for a prolonged period of time? Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.

5. Reduce Your Stress Level
Stretching can also help reduce stress. While reducing muscular and joint pain will contribute a better physical stress, often times stretching routines can be set to soft music and combine breathing techniques to help relax the mind as well. The physical benefits of stress reduction can transfer into your quality of daily life. Feeling less stressed both physically and mentally can greatly improve your overall health and athletic ability.

So it's time to start stretching or add some type of flexibility/mind body component into your workouts. Come visit us at Vita Vie Retreat to learn new flexibility measures and how flexibility can help you!

Colorado Fitness Retreat

2011-07-12T09:08:00.000-04:00

We've been out in Colorado over the last week searching for the perfect place for our next specialty fitness retreat! This is a gorgeous shot from the top in Vail. The mountains are just as amazing as the beach and we can't wait to share this type of mountain retreat with all of you!

New! Fitness Retreat in Colorado

5 Tips to Wind Down Your Day and Get a Better Nights Sleep

2011-07-02T13:59:00.001-04:00

Days at the office or home with the kids can be challenging. De-stressing and getting a good night's sleep are important in order to recharge for the next day. Sleeping is essential to function in everyday life. In addition to the many health benefits of sleep, there are other factors that make sleep absolutely necessary to life such as concentration, memory, energy, muscular repair and cellular repair. Chronic lack of sleep increases the risk for developing obesity, diabetes, cardiovascular disease and infections. (Mark Stibich, Ph.D) Sleeping can be tough for many people and with all of life's distractions, it's often hard to fall asleep or stay asleep. These tips to winding down your day may help you have a better night's rest.

1. Turn off tv's and computers approximately two hours before bedtime. The stimulation that comes from this type of electromagnetic stress can keep your brain ticking into the wee hours of the night causing you to become more stressed and even aggravated. Instead, leave that last email until you wake up in the morning and dvr your favorite show for the next day. Let your brain rest before you go to bed and you just might fall asleep faster and be able to stay asleep.
2. Indulge in some pampering. It's you time! Take an extra long, hot shower or bath. The warm water can help relax tired and achy muscles and calm your nerves. Add in some lavender bath soak or shower gel to further the relaxation process and set the scene with relaxing candles. Moisturize your skin after with the scented lotion of your choice. Give yourself a light massage as you apply the product. Not only do you deserve total relaxation but the calming atmosphere can help you fully unwind.
3. Breathe deeply. Engaging in deep breathing or meditation before bedtime can help lower your heart rate leading to a more relaxed state of mind. Let yourself further relax by committing to 5 to 10 minutes of breath work or light meditation. An easy breathing exercise can be performed by breathing in deeply to the count of 4, holding the breath for the count of four and slowly exhaling for the count of 4. This sequence can be done continuously for as long as you like. Consciously breathe out all of your mental or physical stress with each breath.
4. Read for relaxation. Try reading a book or magazine prior to bed. Reading can take the mind to a positive state similar to the unconscious mind, allowing both your body and mind to relax. Find a magazine and catch up on the current trends and tips or a book you've always thought about reading. This is also a great time to catch up on that book you have been meaning to get back to.
5. Time for tea. Try some relaxing hot tea to soothe you. The warmth of the beverage and the effects of a relaxing tea can help slow your system down and lull you to sleep. Stay away from caffeine and stick to caffeine free variations such as chamomile which also has a mild sedative effect.

Find out more tips from Vita Vie Retreat. Come see us at the fitness retreat or go to http://www.bvretreat.com to learn more.

Bella Boot Camp - Today's Fitness Schedule

2011-06-25T13:06:00.000-04:00

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! :)

Party Time – 5 Tips to Staying on Your Diet at Social Gatherings

2011-06-22T08:35:00.001-04:00

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!

10 Ways to Mix up Your Workouts

2011-06-20T12:38:00.000-04:00

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.

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!

Summer Shape Up – Tips for Workouts in the Hot Summer Sun

2011-06-18T15:21:00.002-04:00

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.

Fitness Retreat Day Passes are Back!

2011-06-17T14:36:00.000-04:00

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.

Quotes We Love

2011-06-14T14:54:00.003-04:00

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! :)

Weight Loss Made Simple...And Safe

2011-06-14T13:59:00.000-04:00

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.

Work Day Wake Up - Beat the Afternoon Energy Blues

2011-06-13T20:59:00.000-04:00

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.

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.

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

Could Marathon Running Be Bad for You?

2011-06-11T10:05:00.000-04:00

Here is the skinny on Marathon Running and what you can do do actually condition your heart.

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!

2011-06-11T07:11:00.000-04:00

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

Golf Conditioning for a Better Game

2011-06-08T14:11:00.000-04:00

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!

Food Label Jargon : What does it really mean?

2011-06-06T14:21:00.000-04:00

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.

Vita Vie Retreat Mantra -- Get Out of the Gym and Into the Outdoors!

2011-06-03T13:22:00.000-04:00

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.

$500 Off All 7 Night Fitness Retreats Today!

2011-06-01T09:02:00.000-04:00

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.

Special Rates! Book Now & Save!

2011-05-26T19:42:00.000-04:00

Healthy Greetings,

Are you ready for a fitness retreat? We have some great savings to share with everyone for late Spring, Summer and Early Fall (if you book now!) We hope you like them!

May & June (Arrival Date Must Be May 1 - June 30, 2011)
$300 Off 5, 6 or 7 Nights
$150 Off 3 or 4 Nights
Use Offer Code YMayJ2011 when booking online.

July & August (Arrival Date Must Be July 1 - August 31, 2011)
$400 Off 5, 6 or 7 Nights
$200 Off 3 or 4 Nights
Use Offer Code HSS2011 when booking online.

Pre-Register for Fall (Arrival Date Must Be October 1 - November 30, 2011)
$400 Off 5, 6 or 7 Nights
$200 Off 3 or 4 Nights
Use Offer Code EarlyFall2011
**Must book by June 15, 2011 to receive this discount!

Hope to see you all soon at Vita Vie Retreat! Go to http://www.bvretreat.com/ for more details.

Weekly Challenge

2011-05-24T10:25:00.000-04:00

WEEKLY CHALLENGE :: NO CELL PHONES during your workout time!!! Take time out for YOU and ditch your phone during your fitness activities this week.

Living in a time starved world doesn't mean that you should compromise all of your personal time and blend it with work or socialization. Each individual needs to take some time out each day for themselves. Consider it your daily mental health check. Think things through, clear your head, take some deep breaths and focus solely on you. And by the way, no one wants to hear your conversation while you're on the treadmill at the gym either! :) We love you for multitasking but come on!

Good luck this week with the challenge. Share with us any experiences you have!

For more information on our fitness retreat, Vita Vie Retreat, go to http://www.bvretreat.com/.

Stress & Your Body

2011-05-23T10:24:00.000-04:00

Stress is one of those "bad" words. It's a six letter bad word instead of four. Still, it's one of those lingering words that stresses you even just to think about it. We all know stress is bad for our bodies and minds but why? At Vita Vie Retreat, we teach stress reduction along with the importance of physical fitness and healthy eating. Our world has become increasingly more stressful, especially in the last few years. It's time for people to address their stressors and reduce the impact of stress on the body and mind.

· Stress reduction is a key element for our immune systems to function optimally.

· The Body’s Stress Response: The “fight-or-flight” stress response involves a cascade of biological changes that prepare us for emergency action. When danger is sensed, a small part of the brain called the hypothalamus sets off a chemical alarm. The sympathetic nervous system responds by releasing a flood of stress hormones, including adrenaline, norepinephrine, and cortisol. These stress hormones race through the bloodstream, readying us to either flee the scene or battle it out.

· Heart rate and blood flow to the large muscles increase so we can run faster and fight harder. Blood vessels under the skin constrict to prevent blood loss in case of injury, pupils dilate so we can see better, and our blood sugar ramps up, giving us an energy boost and speeding up reaction time. At the same time, body processes not essential to immediate survival are suppressed. The digestive and reproductive systems slow down, growth hormones are switched off, and the immune response is inhibited.

· Types of stress

o Physical Stress

§ Good Physical Stress – Physical stress in the form of movement or exercise if very beneficial. The actual stress comes from loading the muscles and bones of our body under the influence of gravity. Adequate movement and exercise helps us to maintain an optimal metabolic rate, keeping us from becoming overweight.

§ Bad Physical Stress – Over exercising can cause immune system suppression, under exercising can cause one to be overweight and sluggish and poor posture has a significant influence on breathing, muscle function, joint health, circulation and internal organ support. When the body structure is not in balance, the rest of the system follows.

o Chemical Stress

§ Good – Our bodies are full of chemicals, naturally produced chemicals that are essential for health. The work of producing these key chemicals is a necessary stress for the body. For example, when your body systems are working correctly, exercise results in chemical adaptations in the form of hormonal changes that alter your biochemistry to increase protein synthesis, energy production and myriad other chemical reactions.

§ Bad – Today we are bombarded by thousands of chemicals that were not around one hundred years ago. Many of these chemicals are synthetic, and our bodies do not have mechanisms to neutralize them. Synthetically manufactured medical drugs are a common form of unfavorable chemical stress. Something as simple as aspirin would be chemical stress. Other examples are agricultural chemicals such as pesticides, herbicides, fungicides and fertilizers.

o Electromagnetic Stress

§ Good – Sunlight! Without sunlight, we wouldn’t be alive. The electromagnetic field of the earth is also a good form of this kind of stress. This invisible field helps control the rhythm of our hormones and other physiological functions. Weather patterns – at the onset of a thunderstorm, many people feel changes in their joints, muscles and even their moods.

§ Bad – Over exposure to sunlight – this is the most obvious form of bad electromagnetic stress. Other types of bad electromagnetic stress are radiation, low frequency pollution emitted by electronic devices such as computers, cell phones, microwave ovens, electric motors, tv, and even an electric blanket.

o Mental Stress

§ Good – Thinking and using your mind productively represents good mental stress. Having a plan or setting goals in your life and doing the work to achieve them is also a positive form of mental stress. Overcoming adversity to become a stronger, better person is another example.

§ Bad – Focusing on things you DON’T want in life instead of things you DO want is called “stinking thinking” and leads to an abnormally high level of mental stress. Other forms of mental stress include verbal abuse, being rushed, taking on more work or responsibility than you can manage.

o Thermal Stress

§ Good Thermal Stress - Maintaining your body temperature at 98.6 degrees F. Good stress is when the body has to regulate itself to remain at this temperature.

§ Bad Thermal Stress – An abnormally high body temperature for an extended period of time is a bad form of thermal stress as well as anything that burns you.

· Try a simple breathing technique: Breathe in to the count of 4, hold the breath for four counts and exhale to the count of 4. This can be repeated a number of times. Within the first 20 seconds you will start to lower the heart rate. Within the first 40 seconds you will start to lower blood pressure and within the first minute you’ll experience a reduction in the production of cortisol which leads to excess abdominal fat.

· Exercise and body treatments such as massage, facials and body scrubs are great ways to loosen muscular tension and reduce stress.

· Stressful Situations – Ask yourself “Is it worth it?”

· Is it the actual Stress or HOW WE REACT TO THE STRESS

· Smile & Laugh Often! J

Join our fitness retreat to learn and practice the ways you can reduce stress. Stress can lead to serious health issues and it's time to take a stand now. Relax, rejuvenate the revive yourself with us.

Quotes We Love

2011-05-21T13:32:00.000-04:00

"Love and compassion benefit both ourselves and others. Through kindness to others, your heart and mind will be peaceful and open." ~ Dalai Lama

There seems to be a general lack of compassion, a lack of tolerance and a lack of overall kindness in this world today. Take time out to think about these three things. Have you used your compassion, tolerance and kindness recently? These things are important to practice on our own terms and without the threat of a consequence. Remember, we never know where one is coming from, what kind of day they've had, what kind of year they've had or whether or not they simply need to feel compassion, kindness and tolerance to be able to give that in return. Be kind and practice a random act of kindness this week.

To learn more about our fitness retreats and fitness vacations, go to http://www.bvretreat.com/.

What Will the Weekend Bring?

2011-05-20T08:32:00.001-04:00

It's Friday! The weekend is right around the corner. What will you do this weekend and have you been adhering to this week's Weekly Challenge?

So the challenge this week was to get in two (2) days of cardio, two (2) days of yoga and two (2) outdoor activities. You have today, Saturday and Sunday to get it all in. Let's go!!!

This challenge represented a balance that I feel many people need out there. We focus so much of our time on the high intensity activities and leave out classes, sessions and activities that will help de-stress our bodies and minds. Further more, we need to be getting OUT OF THE GYM AND INTO THE OUTDOORS!!! Lifting a weight for bicep curls will not help you nearly as much as crawling in the sand (I had to say that!), hiking in the hills, surfing, running in the mountains, swimming in the lake, etc.

Think about how to use your weekend activities and how you can fuse those activities with your workouts. Get into the fresh air, breathe, enjoy nature and enjoy using your body in a different way.

Anyway, that's my rant for today. Happy Friday! Hope you all enjoy your weekend.

Visit us on the web at http://www.bvretreat.com. Book your fitness retreat for this spring summer or fall! We hope to see you soon.

Why Go to a Fitness Retreat?

2011-05-19T07:35:00.002-04:00

I get asked questions by friends, family and even potential clients as to why our clients come to this fitness retreat and what motivates them to attend. Truthfully, we have people of all ages and from all walks of life and their reasons vary considerably. I've outlined why some of our clients come as well as the benefit to coming to the retreat versus trying to accomplish goals at home.

Vita Vie Retreat - Fitness Retreat

Why Our Clients Attend Vita Vie Retreat - Fitness Retreat

1. Weight Loss - This is probably the most common goal and while many people are looking to lose weight, typical client isn't looking to lose 100 pounds. The majority of our guests are active people or people who have been active and gotten off the beaten path. They need a kick start and some motivation to get to the next level.

2. Take Fitness to the Next Level - We also have a good part of our client base that includes people who are extremely fit and are looking to truly be pushed and to take their fitness to the next level. These clients are generally mixing up their training and need something new in terms of fitness to generate the results they are looking for.

3. Active, Fitness Vacation - A moderate percentage of our clients are really just looking to have an active, fitness vacation. These people want to enjoy full days of intense fitness but also take time out to lay on the beach, shop and eat out in our small, eclectic town.

What Clients Can Gain from a Fitness Retreat

1. Motivation and Guidance - Welcome to the world of falling into the bad habits of the daily grind! The number one reason why people that are having a hard time meeting their goals is because they lack motivation and guidance and are therefor not seeing results. We are all motivated by results! Our team at Vita Vie Retreat is here to motivate and guide each client to his/her own goal.

2. Expert Training - I've walked into a gym countless times to see people working out in ways that could harm them or in a manner that simply won't produce results. We can kill two birds with one stone at a fitness retreat. You will be surrounded by people who have been practicing their craft of training for years and years and pride themselves on being the best for the clients as well as themselves as instructors.

3. Support - Finding and connecting with people sharing the same goals can be extremely powerful and supportive. What I love about the clients at Vita Vie Retreat is that they have all come to this fitness retreat in the spirit of health and wellness. So whether they are here to lose weight, push their fitness to the next level or simply enjoy an active vacation, they all appreciate health, wellness and fitness.

I hope that helps clear up some questions! Please make sure to contact us with any questions about Vita Vie Retreat.

Best in health & wellness,
~Margot

Weekly Challenge

2011-05-18T07:39:00.000-04:00

Spring is here and Summer is approaching rapidly (I am screaming Yay!!! I love Summer!). So this week's fitness challenge is really to get you destressed and into the mode of getting outside and out of the gym.

Vita Vie Retreat's Weekly Challenge

2 Days Cardio of Your Choice (30 - 60 minutes Each)

2 Days Yoga of Your Choice (60 - 90 minutes Each)

2 Days Outdoor Activity of Your Choice (1 Hour Each)

It is so important for your balance, coordination and to improve your proprioception to get out of the gym and out of buildings with equally balanced floors and get into the elements where you must pay attention to your steps and foot placement.

Come visit us at the fitness retreat! Go to http://www.bvretreat.com/ for more information.

Fitness Retreat & Weight Loss : Find Both in One Setting

2011-05-14T11:16:00.001-04:00

Obesity is a major problem for millions of people these days. Inexpensive junk food and sedentary lifestyles are helping obesity reach epidemic proportions. Many people do not have the training or knowledge to make necessary lifestyles for obesity and their health. When you have a fitness retreat and weight loss camp in one setting, you can receive a lot of important benefits.

Expert Assistance with Exercise
Many people are not sure what kind of exercises to do. They may start a particular program, and then quit after a short while. At a fitness retreat, you will work with people that have knowledge and training to show you the best exercises for your needs. You can talk to a trainer and come up with a customized exercise program.
When you exercise you will have supervision. Someone will be there to check your form and technique. If you do something wrong, you can learn the proper technique, and this will make your exercises more efficient and effective.

Expert Assistance with Nutrition
Most people know how to eat, but they do not know how to eat properly. At a weight loss retreat, you can sit down with a qualified nutritionist and develop a plan for healthy eating. You may ask the nutritionist questions, and develop a good eating plan that you can live with. The nutritionist will also offer important tips for incorporating good eating habits into your life.

Focusing Your EffortsAt a retreat, you live, eat, and breathe solutions for your obesity and exercise problems. This gives you the best chances to focus entirely on what you want to accomplish. Also, you have a controlled environment, and this means, there are no distractions from the everyday world. For example, there are no loud neighbors and people knocking on your door, or ringing your phone. The fewer distractions you have, the better you will concentrate.

Support of Others
Besides living and working with experts on nutrition and exercise, you will be with other people, and these people are in the same situation as you. They understand what you are going through, completely. They are not there to judge you or make fun of you, as they need the same help and encouragement as you. This situation makes for a good support system. If you are having problems, there will always be someone to talk to.
Many people may be afraid or embarrassed to go to the gym and exercise. In fact, they may not wish to be seen out in public. There is no reason to be embarrassed at a retreat, as everyone has the same kinds of problems.

SummaryIf you are ready to do something about your obesity problem, a fitness retreat and weight loss camp can be an enormous help. You will have help from fitness experts that are trained and knowledgeable in many forms of exercise. You also will be able to consult with and learn important information from a qualified nutritionist. Living in a controlled environment allows you to completely focus on what you are doing, without distractions. Also, you are among others going through the same thing, as this can be a good source of support.

Come visit us at Vita Vie Retreat and begin your journey to health and weight loss today! Visit us on the web at http://www.bvretreat.com/.

Life After the Retreat : Everything You Need to Know After You Leave Vita Vie Retreat

2011-05-06T10:55:00.001-04:00

Sometimes transitioning to at home life after leaving the retreat can raise some questions. Hopefully this will help you make the transition.

Life After The Retreat
Tips to Staying on Track

• Variety, balance, and moderation are key in your diet. If you want to indulge in your favorite meal it is ok every once in a while. You should incorporate all of the food groups into your meal plan for a healthy diet. Use a variety of fruits, vegetables, and grains to provide different flavors in your meals to keep them interesting.
• Add as much color to every single meal as you can. This ensures that you will get plenty of antioxidants, vitamins, and minerals.
• Protein, carbohydrates, and fat should be included at every meal for a balance to keep you feeling full until your next meal. This will prevent mindless snacking or just choosing what ever is readily available from a vending machine.
• Continue to use a food journal; this will allow you to be aware of any unnecessary calories putting a halt on your progress. Also, it will make you think twice before putting a particular food in your mouth, knowing you will have to record it later.
• When eating out look for eating out restaurant guides online or preview the menu online first. This will allow you to pre-plan the meal you’re going to order and ensure it is healthy and within your calorie range. Additionally, once you arrive, you could look for the healthiest menu item, most restaurants provide a salad with grilled chicken or shrimp that you can pair with other healthy options, or you could ask to have your meal prepared using a healthy cooking method, baking, grilling, poaching, or steaming.

• Investing in a lunch box is ideal. Packing your lunch and snacks for work or traveling will ensure that you will always have portioned healthy food available.
• Fitness retreats offer structure each day you are there. Just because you no longer have mandatory boot camp classes or private sessions to attend, does not mean you no longer have to exercise. Your house, the park, the beach, are all no cost places that can be turned into your personal gym. Exercise tapes, studios in your area, and personal trainers are great ways to make sure your workouts are what you love. Working with a partner holds you accountable and will make you work harder. You should continue to exercise for at least 30 - 45 minutes to one hour per day.

Spring Time Body Refresher

2011-05-04T10:34:00.000-04:00

It's that time of year! Spring is here and guess what is looming right around the corner...bathing suit season!!! (Insert Dramatic Music) Yep, it's almost time to be getting into those skimpy clothes on a regular basis. Here's your spring time body refresher workout...

Warm Up - Walk 5 Mins (medium to high pace)
20 Squats x 3 Sets
20 Front Lunges (10 Each Side) x 3 Sets

Jog - 5 Mins
20 Push Ups x 3 Sets
20 Pull Ups, Bodyweight Rows or Bent Over Rows x 3 Sets

Jumping Jacks - 1 Min
Walk - 1 Min
Jumping Jacks - 1 Min
Walk - 1 Min
Jumping Jacks - 1 Min
20 Plie Squats x 3 Sets
20 Curtsey Squats x 3 Sets

Jog - 5 Mins
20 Tricep Pushups x 3 Sets
20 Rotating Plank (Rotate side to side raising one arm in the air - fingertips to ceiling or sky *ask for help if you are unsure) x 3 Sets

Cool Down - Walk 5 Mins
Stretch - 3 Mins

To learn more info about our fitness retreat, please go to http://www.bvretreat.com.

Hello Monday!

2011-04-04T12:54:00.000-04:00

Monday is back! We're on to another week and hopefully it will be a healthy, active one for everyone. Make sure to start your week off right beginning today. Staying on track both physically and mentally are equally important to maintaining your healthy lifestyle. Here are some tips to staying on track during the week...

1. Stock Your Fridge with The Good Stuff (so you're not temped!)
2. Schedule Your Workouts Into Your Weekly Planner
3. Stay Hydrated (H2O ONLY!)
4. Add in Mind Body (yoga, pilates, meditation or stretching)
5. Do Something Nice For Yourself (massage?)

Come visit us at the retreat! Go to http://www.bvretreat.com/ to learn more about our fitness retreat.

New Playlist! Vita Stretch

2011-04-01T12:51:00.000-04:00

Want our latest stretch playlist? Check out Vita Stretch on iTunes. Click the link below to view...

http://c.itunes.apple.com/us/imix/vita-stretch/id429080196

Hope to see you all soon at the fitness retreat. Go to http://www.bvretreat.com/ for more information.

Weekly Challenge

2011-03-16T07:37:00.000-04:00

Have you visited our facebook page? We've posted our weekly challenge and can't wait for you to try it!

Go to www.facebook.com/vitavieretreat to participate in this week's workout challenge!

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

IN THE NEWS :: Vita Vie Retreat in Blush Magazine

2011-03-12T08:17:00.000-05:00

Read about Vita Vie Retreat in Blush Magazine.

Click the link below and go to page 64!

http://www.myvirtualpaper.com/doc/Blush-Publications/march_2011virtualpaper/2011022801/#64

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

New Year's Resolution Check Up

2011-03-04T18:56:00.002-05:00

It's that time of year! I like to write a post about New Year's Resolutions just as they're about to fade out for many. Don't forget your intentions, what you set out to do and try your best to follow through. So many people resolve to get fit or eat healthy or lose weight each and every year. NOW is the time to stick with your resolution...but for life! There is no time like the present. Keep on the path to health and wellness and don't let anything get in your way.

Come visit us at the fitness retreat! Book by March 10, 2011 and take $100 Off any retreat! Use NYR2011 as the discount code!

Spring Spa Special!

2011-02-16T11:51:00.001-05:00

Book your retreat now through April 30, 2011 and receive 1 additional 50 minute spa treatment from nSpa! We all love spa and it's our turn to make sure you get pampered while at the retreat. Join us for fitness and spa. *Must reserve by March 5, 2011!

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

Press Release : Our New Lower Priced Retreat at Residence Inn - Vita Vie Retreat

2011-02-03T14:23:00.001-05:00

Just released! We're so excited about this new opportunity!

Delray Beach, FL, February 3 -- As of February 7, 2020, guests will begin waking up to the sun rising over the Atlantic in the new lower priced accommodation option at Vita Vie Retreat at the Delray Beach Residence Inn. Only one block from their main property, the Marriott Delray Beach, this option is meant to be a less expensive way for guest to enjoy Vita Vie Retreat’s award winning fitness retreats in Delray Beach. Guests will be grouped together from both properties and will enjoy the same high energy fitness classes, healthy fare, spa and guidance as their guests at Marriott Delray Beach. This second location expands the Delray Beach campus for Vita Vie Retreat and opens the doors for more people to join the fitness retreat.
The Marriott Residence Inn in Delray Beach, FL recently completed a room renovation in 2010. The renovation includes new carpet and linens as well as a second wing encompassing energy efficient suites with brand new furniture, linens and full kitchens. Guests at the retreat will enjoy spacious rooms with plush Marriott ® bedding, oversized bathrooms with tile floors and granite countertops, full kitchen and coffee maker with coffee. All rooms have a city or partial ocean view and balcony as well as complimentary wireless internet. In addition, the resort features complimentary coffee and snacks on a daily basis. “Truly, this is a way for Vita Vie Retreat to be able to reach more people. We needed a lower price point in Delray Beach and this seemed to be the perfect fit. Both properties are owned and maintained by Ocean Properties, Ltd, so it has been a seamless addition,” says retreat owner, Margot Rutigliano. Not far away, guests at the Residence Inn will still have full rights to the Marriott Delray Beach fitness center and luxurious nSpa. nSpa, a full spa with 12 treatment rooms features the all natural PureFiji® product line which compliments the natural living theme of the fitness retreat. Also included in the resort is a full fitness center where retreat clients can enjoy cybex equipment strength equipment, Life Fitness cardio machines and Elliptical Trainers. Men's and women's locker rooms adorn the full spa and fitness area for quick changes and relaxation and include steam rooms.
A six-night stay at the retreat costs $2690 per person for single occupancy and $1990 for double occupancy. Rates include accommodations, all meals, gratuity for meals, all boot camp fitness activities, nutrition, stress reduction, one fifty minute spa treatment per person and all taxes and service fees. Information can be found at http://www.bvretreat.com or call 800-768-5708.

Food Is A Drug

2011-02-02T12:55:00.002-05:00

I had a very profound discussion on the beach today with on of our fitness retreat clients. She was telling me about her father, a man in his late 70s who weighs in at around 340 lbs. He is Canadian but is "stuck" in Florida due to his ailing health. In short, he can not move enough to get on a plane and return to Canada. Shocked and sad were the emotions that I felt as she was telling me this story. We began discussing his daily routine, his health and exercise history over the last 10 years and his eating habits. This is a man who has been big most of his life. He has not always been as heavy as he is now but he has generally been a bigger man, genetically predisposed to carry extra weight. She wanted to talk about the "root" of the problem and that's when I chimed in.

Is the true problem here that this man doesn't work out? Sure, that's part of it but it's not as significant as the other issue. The true problem is that he is missing 85% of this health/wellness equation - and that is the ability to control what goes in his mouth. Food is his vice. Will workouts help? Would Vita Vie Retreat help? The answer is maybe. The truth is that unless he is able to get control of his eating habits, his obesity condition will roar on. It will conquer him and it will win.

First and foremost, my heart goes out to this family. After working 13+ years in this fitness industry, I "get it". It's about food, life, love, mood swings, addictions, happiness and much more! In this particular case, it's about food. Here is a man who is a grandfather 6 times over. He is a father to three and a husband to one. He currently has no major medical issues other than obesity. Are you surprised?? It's true. His medical issue is obesity. I'm saying this to point out that he does not battle cancer or other ailments. He is so heavy and has not moved regularly in so long that he does not have the strength to walk over to the toilet. Sad, but true. He is not sure if he wants to live or die. He has had the discussion with his daughter. He feels so horrible with all of this extra weight that he truly can not answer that question. He is a man that for the last 15 years has been at least 140 pounds overweight. He has reached the point where he can not remember what it actually felt like to feel good. I can't imagine that feeling but I feel horrible that this man, let alone anyone out there feels that way.

This is a man that loves his grilled cheese, chocolate pudding, pizza, pies, cakes, etc. So I brought up the topic that food is a drug. I explained that years and years ago, food was our energy source, a survival mechanism. Today, it is an industry - a big industry at that! As we get older, we socialize over food and drink. We ask our close friends over for dinner or drinks or have a neighborhood cook out. Food is status, class, an art form and most of all it actually tastes good. We crave food. Our brains and bodies long for more of that deep dish double decker pizza or that fine portabella risotto perfectly paired with a smooth, yet robust cabernet. We are addicted to the chemical reaction that takes place when we eat food. It's something that our brain, in terms of evolution, still may not be used to. Refined sugars, chemically injected foods and hormones have altered how we react to the food we take in. Food is an addiction. Say it with me, Food is an addiction. It runs parallel to many other addictions. It can and has taken over people's lives. I encourage all of you to take a hard look at your eating habits, how you center your life around food and how important it is to you. Is it your addiction? If so, you need to seek help and address your food issues now. Weight and health can be changed and you have the power to change yourself or those around you.

Contact us if you need help. We're here for you! :) http://www.bvretreat.com/

New Class : Belly Dancing/Hip Hop Combo

2011-01-31T15:35:00.002-05:00

Come shake your grove thing with us at Bella Boot Camp! We're introducing an all new flavorful class, Belly Dance/Hip Hop Combo. Shape and tone your body all while challenging your muscles and core with our sassy, sexy combo class.

Join us at the retreat! Go to: http://www.bvretreat.com/ for more details.

Pesto Shrimp Pizza

2011-01-27T12:33:00.002-05:00

Ok, I'm obsessed with making yummy, bad for you food in a healthy way! This week I've tried healthy lasagne, quesadillas and I'll be diving into some of this Pesto Shrimp Pizza tonight! Hope you guys try it and like it too.

Pesto Shrimp Pizza
Recipe Via http://www.eatbetteramerica.com/

Prep Time:20 min
Start to Finish:50 min
makes:8 servings

Ingredient List:
2 teaspoons active dry yeast
1/2 cup warm water (105°F to 115°F)
2 teaspoons honey
2 teaspoons olive oil
1/2 cup Gold Medal® whole wheat flour
2 tablespoons yellow cornmeal
1/4 teaspoon salt
1/2 to 1 cup all-purpose flour
8 ounces cooked medium shrimp, peeled and deveined, or 1 cup chopped cooked chicken breast
6 tablespoons refrigerated reduced-fat basil pesto
1/2 cup shredded reduced-fat mozzarella cheese (2 ounces)

1. In a small bowl, combine yeast and the warm water. Let stand for 5 minutes. Stir in honey and olive oil. In a medium bowl, combine whole wheat flour, cornmeal, and salt. Stir in yeast mixture. Using a wooden spoon, stir in as much of the all-purpose flour as you can.

2. Turn out dough onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic (3 to 4 minutes total). Shape dough into a ball. Cover; let rise in a warm place until nearly double in size (30 to 45 minutes).

3. Preheat oven to 425°F. Grease an extra-large baking sheet or two small baking sheets; set aside. Punch down dough; divide dough in half. Let rest for 10 minutes.

4. On a lightly floured surface, roll each dough half into a 10- to 12-inch oval. Transfer to prepared baking sheet(s). Prick dough oval with a fork. Bake for 6 to 8 minutes or until lightly browned.

5. Toss shrimp with 2 tablespoons of the pesto to coat. Spread the remaining 4 tablespoons pesto over baked crusts. Top with shrimp; sprinkle with mozzarella cheese. Bake for 5 to 8 minutes more or until bubbly.

Nutritional Information
1/4 pizza: Calories 170 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 65mg; Sodium 290mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 2g); Protein 11g Percent Daily Value*: Vitamin A 4%; Vitamin C 2%; Calcium 10%; Iron 10% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Lean Meat; 1 Fat Carbohydrate Choices: 1

*Percent Daily Values are based on a 2,000 calorie diet.

To book your fitness retreat at Vita Vie Retreat, go to: http://www.bvretreat.com/.

Cute Yoga/Baby Video - If Only We Could Move Like This Forever!

2011-01-25T07:39:00.002-05:00

WEEKLY CHALLENGE :: Try two NEW workouts this week!!

2011-01-25T07:38:00.000-05:00

That's right! Get out of your comfort zone and get creative. Switch up your workout with new moves or try two new classes this week. It's time to change your moves so your body will change with you.

We'll be trying Burlesque Dancing & a new Cardio Sculpt Class this week! Come join!

Learn more about our fitness retreats at http://www.bvretreat.com/!

Weekend Workout Challenge

2011-01-21T07:08:00.000-05:00

Warm Up
30 Half Squats (warm Up)
March In Place 1 Min (Warm Up)

Workout
30 Front Lunges (Each Side)
30 Push Ups
30 Mountain Climbers (Each Side)
30 Side Lunges
30 Power Jacks
Walk 1 Min
Repeat 4 Times!!!

Cool Down With Warm UP Moves.

Take this workout to the gym, to a park or stay in the comfort of your own home. :) Ask a fitness pro if you need help with a move.

Learn more about workouts and fitness at Vita Vie Retreat. Go to http://www.bvretreat.com/.

Chipolte Turkey Chili

2011-01-20T15:33:00.000-05:00

Baby it's cold outside. While it's still pretty warm down here, the rest of the country is freezing. Thought you guys might enjoy this healthy chili recipe!

Chipolte Turkey Chili

Recipe via Eat Better America - http://www.eatbetteramerica.com/

Beans, Green Giant® corn and chipotle chilies give spirited flavor to creamy warm bowls of turkey chili. From eatbetteramerica.

Prep Time:30 min

Start to Finish:30 min

makes:4 servings (1 1/4 cups each)
3/4 lb lean ground turkey

1 medium onion, chopped (1/2 cup)

1 tablespoon finely chopped garlic

1 cup Green Giant® frozen whole kernel corn, thawed

1 can (15 oz) cannellini beans, undrained

1/2 cup Progresso® chicken broth (from 32-oz carton)

1/4 teaspoon salt

1 chipotle chile in adobo sauce (from 7-oz can), finely chopped

1/2 cup reduced-fat sour cream

1/2 cup chopped fresh cilantro

1/3 cup shredded Colby-Monterey Jack cheese blend (1 1/3 oz)

1. In 4-quart saucepan, cook turkey, onion and garlic over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink; drain.

2. Stir in corn, beans, broth, salt and chile. Heat to boiling. Reduce heat to medium; cover and simmer 10 to 15 minutes to blend flavors, stirring occasionally.

3. Stir in 1/4 cup of the sour cream and 1/4 cup of the cilantro. Serve with remaining 1/4 cup sour cream, 1/4 cup cilantro and the cheese.

Nutritional Information
1 Serving: Calories 350 (Calories from Fat 70); Total Fat 7g (Saturated Fat 2 1/2g, Trans Fat 0g), Cholesterol 65mg; Sodium 760mg; Total Carbohydrate 40g (Dietary Fiber 7g, Sugars 4g); Protein 32g Percent Daily Value*: Vitamin A 10%; Vitamin C 4%; Calcium 20%; Iron 25% Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 2 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

To get more recipes and information on our fitness retreats go to: http://www.bvretreat.com/.

We've Added Delray Beach Residence Inn to Our Delray Campus

2011-01-20T15:04:00.000-05:00

We're proud to announce our new lower cost options at the Delray Beach Residence Inn. Now you can stay at the Residence Inn but get the same programs that we offer at Marriott Delray Beach. Spa, Workout and Eat at Marriott Delray Beach (except for breakfast)! Join our other retreat guests but pay less for your package!

Go to our website to learn more! http://www.bvretreat.com/

New Specialty Week! Bridal Boot Camp

2011-01-18T11:38:00.000-05:00

Join Vita Vie Retreat before your big day for Briday Boot Camp.
Get toned, get fit and get rejuvenated for your big event!

Includes:
Standard Accommodations
Three Meals Per Day (plus small snacks) + Gratuity for Meals
5 Hours Per Day from the Following ~ Long & Lean Body Toning, Pilates Mat, Yoga, Interval Cardio Blast, Beach Boot Camp, Core Craze, Upper Body Slim Down, Lower Body Lean Out, Meditation Sessions
1 Private Nutrition Session Per Person with our Registered Dietician
2 Fifty Minute Spa Treatments Per Person
6 Nights
$3190 Per Person Single Occupancy
$2490 Per Person Double Occupancy
*Discounts do not apply

To learn more, Click Here. Book your fitness retreat today at http://www.bvretreat.com/!

Outdoor Workouts

2011-01-16T08:04:00.000-05:00

Unlike the majority of the country, it is not freezing here and our high is supposed to be 77 degrees today. Days like today are the reason I live in South Florida. Winters down here are amazing, warm during the day yet chilly enough at night to put on a scarf or light sweater. It's the best of both worlds during the months of December, January and February. I'm planning my day today and because it is going to be so mild, I have a lot lined up. While I realize that it is cold in many areas of the country, it is a good idea to try to get out of your house, get out of the gym and get into the outdoors. Outdoor workouts provide a change of scenery, challenge your balance as you have to juggle the terrain, help you burn more calories as you navigate your way and challenge your body with turns, hills and speeds.

I truly try to be outside as much as I can. I hate to take this beautiful area that I live in for granted. Here's my Sunday line up...

7:00am Wake Up (obviously this already happened!)
8:00am Breakfast
9:00am Beach Walk
10:00am - 12noon Relax/Pool
12noon Lunch
1:00pm Teach Nutrition
2:00pm Kick, Punch & Jump for Bella Boot Camp
3:00pm - 5:00pm Relax (maybe a little cat nap!)
5:00pm & On - Dinner with Friends

Come join us at Vita Vie Retreat for your fitness retreat! Go to http://www.bvretreat.com/ for more details.

New Blog Design!

2011-01-15T15:29:00.002-05:00

We're simplifying and with that comes this new design for our blog. Welcome and enjoy!

Go to http://www.bvretreat.com/ to learn more about our fitness retreats.

What are Your Weekend Plans?

2011-01-14T08:04:00.002-05:00

Does anyone have anything active planned? Share with us!

We'll be at the beach with boot camp this weekend. It's warming up nicely and the sun is hopefully going to shine all weekend. :)

Get creative this weekend and get out of the gym and into the outdoors - provided it isn't too cold!!

Don't forget to visit us on the web at http://www.bvretreat.com/!

Low Cal Enchiladas

2011-01-13T13:35:00.002-05:00

Have I ever told you all how much I LOVE Mexican food? Well, if not...this is my formal confession. I LOVE Mexican food and could potentially eat it every day. Unfortunately, it does not love my body as much as I love it. It's one of THOSE relationships. :( Oh well, at least there are recipes out there like this one that enable me to get my fix in a lighter way!

Recipe Via Weight Watchers Recipes (website below)

Ingredients
10 Ounces Cooked chicken -- shredded
2 cups Scallions -- finely chopped
2 1/2 Cups Enchilada sauce -- see recipe
6 Inch prepared corn -- tortillas
1 1/2 Ounces Part-skim mozzarella cheese

Steps

1. Preheat oven to 400º F, unless you have a microwave.
2. In a bowl, combine the chicken, half
the scallions, and 1/2 cup of the enchilada sauce.
3. Soften the corn tortillas, two at a time, by
steaming them for 10 seconds, or cook in a microwave for 10 second on high.
4. Spoon 1 cup of the enchilada sauce on the bottom of a 9x11-inch pan.
5. Fill each tortilla with about 1/4 cup of the chicken mixture.
6. Roll each tortilla and place seam side down on the sauce in the pan. 6
7. Top with the remaining cup of enchilada sauce, sprinkle with the cheese and the remaining 7
scallions.
8. Bake for 10 minutes or microwave on high for 5 minutes. 8

Found at: http://www.weightwatchers-recipes.net/

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

New! Bella Boot Camp in Delray Beach - Residence Inn Option

2011-01-12T13:46:00.000-05:00

We're excited to announce a new option for Bella Boot Camp in Delray Beach. Want to save a little money but still participate in the Bella Boot Camp program? We will be opening up packages and rates for accommodation at the Residence Inn Delray Beach. This will provide a way for our guests to participate in Bella Boot Camp, have the ability to experience and enjoy all of the amenities at Marriott Delray Beach, yet spend less money. More details to come soon!

To learn more about our fitness retreats, go to http://email.bellavitaus.com/.

New! Use Marriott Reward Points for Your Room!

2011-01-11T12:55:00.000-05:00

Do you travel and stay at Marriott hotels? Have rewards points racked up?

Now you can use those points toward your stay with us and pay for the program only! Save money on the package when you apply your points for your stay.

Click Here to view program only rates.

FIT IDEAS : Run a 24 Hour Running Relay!

2011-01-08T12:44:00.000-05:00

Looking for an incredible challenge? Love to run? Check out the Rangar Relay series! Get a team of your closest running budies and take the challenge.

Ragnar has many destinations but Key West seems like a dream! Run from Miami and end up in gorgeous Key West! We missed this year's race but maybe next year? Good thing there are many other options to choose from. Check out Ragnar Relay - Click Here.

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

Record Weight Loss! 14 lbs in 4 Days!

2011-01-07T11:45:00.000-05:00

Congratulations to "H" for losing 14 lbs in 4 days!

While, these results are not normal for most clients, this was an exceptional day and record in Vita Vie Retreat history!

Quotes We Love

2011-01-06T08:56:00.002-05:00

Watch Your Thoughts
They Become Words

Watch Your Words
They Become Actions

Watch Your Actions
They Become Habits

Watch Your Habits
They Become Your Character

Watch Your Character
It Becomes Your Destiny

~ Frank Outlaw

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

Smoothies for the New Year

2011-01-05T15:52:00.002-05:00

Out With The Old, In With The New:
Try a new smoothie for 2011

Maple Strawberry Banana Smoothie

1/2 banana

6oz strawberry yogurt

1T pure maple syrup

2oz egg whites, liquid pasteurized

½ c ice

Mix all ingredients in blender until smooth.

Calories: 350
Protein: 22g
Carbohydrates: 42g
Fat: 5-10g (depending on yogurt)

Chocolate Cherry Smoothie

2T Chocolate Nesquick or sweetened cocoa powder

½ c pitted fresh cherries

¼ c cherry juice

1c 1% milk
¼ c egg whites, liquid pasteurized
1tsp natural peanut butter
½ c ice
Mix all ingredients in blender until smooth.

Calories: 300 calories
Protein: 23
Carbohydrates: 52
Fat: 7g

Cinnamon Vanilla Butternut Smoothie

1c Imagine Brand Butternut Squash Soup
Dash cinnamon
¼ tsp vanilla extract
½ c 1% milk
¼ c egg whites, liquid pasteurized
4 walnut halves, crushed

Mix all ingredients except walnuts in blender until smooth, Sprinkle top of smoothie with crushed walnuts.
Calories: 210
Protein: 20g
Carbohydrates: 21g
Fat: 7g

Mighty Mango Madness

¼ c chopped mango

1 Roma tomato, quartered

1 squeeze lemon juice

1 squeeze lime juice
2T agave sweetener
6oz Greek yogurt
1c pineapple mango juice

Mix all ingredients in blender until smooth.

Calories: 290 calories
Protein: 13g
Carbohydrates: 38g
Fat: 1-10g (depending on yogurt)

Maple Pumpkin Smoothie

2T pure maple syrup

1c pumpkin soup

6oz Greek yogurt

1c pineapple juice
Mix all ingredients in blender until smooth.

Calories: 380
Protein: 14g
Carbohydrates: 60g
Fat: 3-10g (depending on yogurt)

Try one of these recipes for a balanced smoothie, a great nutritionally sound snack! Go to http://www.bvretreat.com/ to learn more about our fitness retreats.

Weekly Recipe: Appetizer, Entree, Dessert

2011-01-05T12:44:00.002-05:00

Try this healthy combination for a night of dining without all the calories at your next dinner party!

First CourseStuffed Portobello Mushrooms
Yield: 4 Stuffed Mushrooms
Ingredients:
1tsp olive oil
1 zucchini, chopped
½ yellow onion, chopped
1T freshly minced garlic
1T balsamic vinegar
1 medium tomato, chopped
2 roasted red peppers, chopped
Handful fresh basil leaves
½ c Seasoned bread crumbs
½ c Parmesan or Romano cheese
Sea salt
Black pepper

Method of Preparation:
1. Preheat oven to 375 degrees F.
2. Remove mushroom stems and set aside. Clean out mushroom tops.
3. Heat oil in a medium sauté pan. Chop mushroom stems and add to zucchini, onion, garlic, and vinegar. Saute until onion and zucchini soften. Add tomato and roasted red pepper, heat through.
4. Transfer mixture to bowl and stir in basil, breadcrumbs, and cheese. Season with salt and pepper.
5. Fill mushroom tops with mixture and bake for about 15min. until mushrooms soften slightly and cheese melts.

Calories per mushroom: 165

Main CourseEntrée
Sweet and Salty Pork Stir Fry
Yield: 4 servings
Ingredients:
3/4c uncooked long grain brown basmati rice
8oz sugar snap peas or snow peas, tips snapped off
1tsp extra virgin olive oil
1lb pork tenderloin, cut into ½ in. thick medallions
2 carrots, peeled and cut into 1in. long matchsticks
3 cloves garlic, sliced into thin rounds
2tsp ground ginger
2T Low sodium soy sauce
1T Rice wine vinegar
Juice of 1 orange
8oz bean sprouts, rinsed

Method of Preparation:
1. Prepare rice according to directions.
2. Bring a medium pot filled halfway with water to a boil. Add peas, reduce heat to a simmer and cook for 5 minutes, drain and set aside.
3. Heat oil in large sauté pan over medium heat. Add pork and cook for 3 minutes. Turn over medallions, add carrots, garlic, ginger, and continue cooking for 3 minutes. Swirl in soy sauce and vinegar, scraping bottom of pan to deglaze it.
4. Cut open a medallion to make sure pork is cooked through. Remove pan from heat. Stir in orange juice, sprouts and peas. Toss pork mixture with rice and serve.

Calories per 4oz pork and 1c rice and vegetable mixture: 328

Finale!Dessert
Chai Crème Brulee
Yield: 6 servings
Ingredients:
1c 1% milk
3 Chai tea bags (or preferred flavor)
3 whole cloves
1 cinnamon stick, broken into pieces
2 cardamom pods
8oz firm tofu, drained of water
1 egg
2 egg whites
1/2c Agave sweetener
2T Sugar

Method of Preparation:
1. Preheat oven to 325 degrees F.
2. In a small saucepan, heat milk to a simmer over medium heat. Remove from heat and add tea bags, cloves, cinnamon, and cardamom. Cover let stand for 6-10 minutes.
3. In a food processor fitted with metal blade, combine tofu, egg, egg whites and ½ cup agave; process until very smooth.
4. Remove tea bags and spices from milk. With food processor running, slowly pour milk through feed tube until combined.
5. Divide mixture equally among 6 ramekins. Place ramekins in a baking dish and fill dish with hot water until it reaches halfway up the sides of the ramekins.
6. Bake in oven for 18 to 22 minutes, until set. Remove from oven and chill until serving. To serve, top each crème with 1tsp sugar and place under preheated broiler until crystals melt and become browned.

Calories per Crème Brulee: 130

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

Weekly Nutrition Challenge

2011-01-05T12:42:00.002-05:00

For 3 days during the week, replace all carbonated beverages with 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.

New Private Retreats!

2011-01-04T15:16:00.000-05:00

Indulge yourself in one of our new private retreats!
Choose from:
The Slim Down ~ Geared at slimming and toning where you need it most! Shed unwanted pounds and inches and feel better all over.

Mind Body Bliss ~ Relax, unwind and let go! With our formula of pilates, yoga, meditation, breathwork and more, you're sure to leave feeling rejuvenated and refreshed!
Vita Sport ~ Always wanted to get better at that one sport or need to train for something specific? Join us for your private retreat geared specifically for you, your goal and your sport!

For more information on one of our fitness retreats, go to http://www.bvretreat.com/.

What are you looking forward to most for 2011?

2011-01-03T14:45:00.000-05:00

What inspires you for the new year? What are you goals and what will you be looking forward to?

New! Retreats for Men

2011-01-03T10:43:00.000-05:00

Crafted by our team, we are proud to introduce retreats built specifically for men! Our business has focused primarily on women and it's time we divert our attention to men. Men have trouble areas and spots as well as the same ageing issues as women. We've decided to create a line of private retreats devoted to men and men's fitness. Here they are:

Golf Game ~ Better body for a better game! You'll learn the tricks of the trade to condition your body in a way that will increase flexibility and range of motion while improving swing power, balance and more.

Better Center ~ Let's focus on the mid section, an area where men tend to gain as they grow older. It's time to slim down in that area and strengthen the full body promoting better balance and less stress on the back.

Focus on Flexibility ~ As we age, we tend to move less promoting stiff joints and a lack of flexibility. We'll focus on improving range of motion, reducing muscular tension and gaining flexibility in the muscle tissue as well as the connective tissue.

Go to http://www.bvretreat.com to learn more about our retreats for men.

Vita Vie Best of 2010 ~ Top Fitness Class Trends

2011-01-01T07:09:00.000-05:00

1. Bootcamp Style Workouts (Most gyms - $15-$20)

Boot camp is a mix of high-intensity aerobics and basic strength training based on the training style military recruits receive.

2. Zumba Classes (Most gyms - $20)

Zumba is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party that’s moving millions of people toward joy and health.

3. TRX Suspension Training (Most gyms offer personal training sessions with TRX suspension bands - $25+)

This workout utilizes the method of leveraged bodyweight exercise using long adjustable bands cobining balance, strength, and coordination.

4. Nia (Pilates and Ballroom Studios - $15)

This uplifting workout blends the fun and funk of dance, the precision and power of martial arts, and the peace of meditation.

5. Turbo Kick (Most gyms - $20)

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 (YMCA - $10-$15)

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.

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.

8. Cycle-Yoga class (Yoga Studios - $20-$25)

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.

9. Kettlebell Training (Kettlebell studios - $20)

Kettlebells are used throughout the workout to build strength, endurance, flexibility, and core strength.

10. Yoga Booty Ballet (Swerve Studios - $17)

This East meets West workout includes meditation, cardiovascular dance, ballet, Kundalini and hatha yoga.

Experience of mixture of classes at Vita Vie Retreat! Book your fitness retreat today at http://www.bvretreat.com/.

Thank You for 2010

2010-12-31T17:35:00.002-05:00

First of all, I can not believe that 2010 is almost over. What an amazing year! Thank you to all of our wonderful clients for making 2010 as incredible as it was. From the bottom of our hearts at Vita Vie Retreat, I would like to offer our sincere thanks for allowing us to educate, motivate and guide you to better health and wellness.

We look forward to seeing you in the future. 2011 brings exciting new changes for Vita Vie Retreat. We have added Debbie Gottlieb, MSW to our team to teach breathwork and meditation as well as Ryann Smith, RD who is a registered dietitian and will be available for one on one consulting for more in depth nutrition counseling.

We wish you all the best in 2011 and a safe, happy, healthy new year!

Sincerely,
Margot Rutigliano, Mark Whatley & Team

Vita Vie Retreat Best of 2010 - Top 10 Protein Powders

2010-12-31T12:00:00.001-05:00

Top 10

Protein Powders making the top ten list contain as few ingredients as possible. These powders contain less than 5mg of cholesterol per serving, are low in sodium, and fat, and are less than 150 calories per serving.

1.) Jay Robb Egg White Protein Powder (vanilla, chocolate, strawberry)

2.) BioPlex Simply Whites Egg Protein Powder (chocolate, vanilla crème, very berry)

3.) MRM All Natural Egg White Protein (chocolate, French vanilla)

4.) Jay Robb Whey Protein Isolate (vanilla, chocolate, strawberry, pina colada,

tropical dreamsicle)

5.) BioChem 100% Whey Protein (chocolate fudge, vanilla, natural flavor)

6.) Healthy N’ Fit 100% Whey Pro-Amino (heavenly chocolate, vanilla ice cream)

7.) Nimbus Nutrition Performance Protein Isolate (Swiss chocolate peanut butter)

8.) Naturade 100% Soy Protein Isolate (natural flavor)

9.) SciFit 100% Soy Protein Isolate (vanilla, chocolate, strawberry)

10.) Universal Advanced Soy Protein (apple cinnamon, chocolate, banana, strawberry)

Room for Improvement

Protein powders on this list contain long artificial ingredient lists and are high in cholesterol, sodium, and fat.

1.) EP2 Muscletropin Blend (rich milk chocolate, smooth vanilla crème)

2.) Universal Milk and Egg Protein (chocolate, vanilla)

3.) 4Ever Fit 4Ever Whey Protein (chocolate, vanilla, cookies and crème)

4.) ABB Pure Pro Powder (chocolate malt, vanilla praline, strawberry banana)

5.) AllMAx Nutrition AllWhey (butterscotch maple fudge, chocolate, vanilla)

6.) CytoSport Complete Whey (cocoa bean, vanilla bean)

7.) LA Muscle LA Whey (chocolate, vanilla)

8.) Dymatize Elite Whey Protein Isolate (Berry blast, butter crème toffee, mocha)

9.) Myofusion Advanced Muscle Building Protein (banana perfection, delicious vanilla)

10.) Optimum 100% Soy Protein (Dutch chocolate, strawberry smoothie)

Vita Vie Best of 2010 - Top 10 Fitness Gadgets

2010-12-31T11:42:00.000-05:00

1. Nike + Sportband (www.nike.com - $59)

The Nike+ Sportband can "talk" with a sensor in your sneaker to give you all the details (time, pace, distance) about your run, and will even automatically upload the information to Nike's training site so you can track your workouts.

2. Wi-Fi Body Scale (www.wiithings.com - $159)

The Wi-Fi Body Scale won't just tell you your weight, it'll share it. The scale has a built-in wireless connection that it uses to send your weight and body fat information straight to your iPhone, your web page, and even the Twitter.

3. Phillips Activa Music Player (www.usa.philips.com - $129.99)

The Philips Activa music player has a unique feature called 'TempoMusic,' which analyzes your music library to later match songs to your aerobic intensity. Activa can help keep you motivated by shouting out feedback on your progress in addition to words of encouragement while automatically selecting the appropriate music to match the pace of your workout or give you a boost when needed.

4. Body Bugg (www.bodybugg.com - $165)

The bodybugg calorie management system is a proven solution in weight loss management. The bodybugg system works by keeping an accurate daily record of calories consumed vs. burned making it easier to stay informed, make decisions and more effectively manage your weight.

5. Wii Fit (www.wiishopexpress.com – $339.99 – $398.99)

Get in shape by playing a game and having fun, the Wii Fit gets you up off the couch and moving. Choose from a variety of sports games, workouts, and much more.

6. Polar Strapless heart rate monitor (www.heartratemonitorsUSA.com/Polar - $59.95)

Get an accurate heart rate reading by simply touching the polar wrist watch. Your current heart rate will be displayed without the use of a chest strap.

7. Motorola Wireless Sweat proof Headsets (www.motorola.com - $66)

Whether at the gym or outside, listen to your favorite music without the hassle of tangled wires or headphones that fall out of your ears.

8. Select Tech Adjustable Dumbbells (www.bowflexselecttech.com -$399)

A home gym with just two dumbbells, perform a multitude of exercises with the use of Select Tech dumbbells that adjust from 5 to 52.5 pounds. These dumbbells can be adjusted in increments of 2.5 pounds.

9. UGI Ball (www.Ugifit.com - $129)

As a cross between a beanbag, a weighted medicine ball and a stress ball, the Ugi ball is the latest fitness ball. At 15 inches in diameter, it's a great add-on to home workouts. Plus, its attractive design means you don't have to hide it in the closet when you're done. Use it for warm-ups, cardio, strength training (it's available from six to 12 pounds) and flexibility.

10. Lose It iphone fitness app (free downloadable app)

Succeed at weight loss with Lose It! Set goals and establish a daily calorie budget that enables you to meet them. Stay on track each day by recording your food and exercise and staying within your budget. Enter food and exercise easily using a searchable database. Quickly re-enter foods and meals you’ve had in the past.

Favorite Workout

2010-12-30T12:03:00.000-05:00

What was your favorite workout of 2010? It can be from Vita Vie Retreat or your own, please let us know.

The Wonderful World of Water

2010-12-30T11:51:00.000-05:00

     How critical is water to the body? Would you use a car without fuel?
The adult body is made up of 70 percent water; 85 percent of the blood, 75 percent of muscle, and 22 percent of bone in the body is water (MayoClinic). This makes the importance of staying hydrated crucial, as the body uses water to perform properly all day long, especially during exercise. The body’s sources of water are from food (1/3) and from liquid (2/3). Water output occurs through urination (1.5-2quarts/day), defecation (4-8oz/day), breathing (10-12 oz/day), and sweating (>1 quart/hr during exercise, depending on intensity and duration).

     Dehydration causes fatigue and decreased effort during workouts, hindering results. At 2 percent dehydration, the body loses 20 percent of its output. One may feel as though he/she is putting in maximum effort, but to someone else watching, it will only be seen as 80 percent effort. In the first stage of dehydration, water is taken from the skin and muscles, thus one stops sweating. The second stage is when water is taken from the blood, causing the heart to beat faster to pump the thicker blood around the body. In the third stage, the most severe, the gut shuts down, digestion cannot occur and one’s metabolism is significantly slowed.

     Besides the aforementioned stages, dehydration causes the body to hold on to water, water retention, in order to have enough water to carry out the necessary functions. When water is consumed, it is used in the digestion process to breakdown food, and then it carries nutrients and oxygen into cells throughout the body. In addition, water is utilized in the kidneys where it is used to flush out the toxins and remove waste in the body so constipation does not occur. The buildup of these toxins is the main reason why dehydration causes a decrease in energy.

     To increase your energy and defy the anti-aging process, staying properly hydrated should be a priority. One of the ways water helps keep the body young is by acting as a cushion for the joints, keeping them supple and well lubricated. Additionally without water, toxins are deposited underneath the skin which allows for the quicker formation of creases in the skin, wrinkles. A loss of elasticity and collagen also result giving the appearance of aged and dried out skin. With adequate hydration, a consistent supply of oxygen is delivered to the cells allowing for cell regeneration and the formation of collagen and elastin. Younger looking skin will form, without fine lines and wrinkles.

     Along with the anti-aging process, water also plays a significant part in the weight loss process, as a certain amount is necessary to keep the body functioning properly, including keeping the metabolism in high gear. During exercise, water helps to regulate body temperature; a lack of water causes headaches and heat exhaustion. This decreases your intensity and ability to burn calories at the higher rate that occurs during exercise. Besides increasing the rate of burning calories, water can reduce the number of calories being consumed. This is done by suppressing the appetite; the signal for thirst is often confused for hunger, thus drinking water before a meal will help to prevent over eating. Just as it is important to keep the oil in a car at the proper level, it is vital to keep the body hydrated with the right amount of water all day long.

     To stay properly hydrated, a baseline is to drink 1oz of water per 2.2 pounds of bodyweight throughout the day. One should always drink on a schedule, not by thirst. Drinking 4-6oz of water that is cool in temperature every 10 minutes is a schedule that will allow the body to stay hydrated. Drinking an excessive amount of water at a time overloads the body’s cells so all of the water cannot be used, instead it is flushed out of the body through urination, and one has to use the bathroom constantly. Staying hydrated by drinking water throughout the day will ensure one can put maximum effort into exercising, and reap the benefits of faster results with less injury.

Weekly Nutrition Challenge

2010-12-29T11:48:00.000-05:00

Utilize 2-3 different fresh herbs each night when making dinner.

Examples:

Chicken – rosemary, tarragon, basil, oregano, thyme, sage, cilantro, parsley

Fish - dill, basil, oregano, thyme, parsley, marjoram

Meat – tarragon, oregano, basil, thyme, parsley

Chicken Tetrazzini Casserole

2010-12-29T11:47:00.000-05:00

Yield: 6 servings

Ingredients:

Olive oil cooking spray

½ lb Whole wheat pasta (penne)

1T Olive oil

6oz Cremini mushrooms, sliced

¼ c Onion, finely diced

1ea Carrot, medium, peeled, halved lengthwise, and thinly sliced

½ tsp. Sea salt

2c Chicken broth, low fat, low sodium

1/3c Sour cream, low fat

3T Parsley, freshly chopped

1oz Parmigiano-Reggiano cheese, finely grated

2tsp. Tarragon, finely chopped

½ tsp. Lemon zest, finely grated

1T Lemon juice, fresh

5oz Chicken breast, roasted, pulled into bite sized pieces

¾ c Peas, frozen and thawed

¾ c Almonds, roughly chopped

Method of Preparation:

1. Preheat oven to 400 degrees F. Lightly coat casserole dish with cooking spray.

2. Cook pasta until al dente, drain and cool under cold water, set aside.

3. In a medium sized skillet, heat olive oil and add mushrooms, onion, and carrot and cook about 1 minute. Add salt and cook until carrots have softened and mushrooms are golden brown.

4. Add chicken broth, bring to a boil, reduce to a simmer about 5 minutes. Transfer three quarters of vegetables and broth to a blender and puree until smooth. Add sour cream, parsley, half of cheese, tarragon, lemon zest, and juice, puree until well blended.

5. Return mixture to skillet and mix with pasta, chicken, and peas. Transfer to casserole dish and sprinkle rest of cheese and almonds on top. Bake until sauce is bubbling and top is golden brown, about 25 minutes.

Calories: 269 (1 ½ cup serving)

Renew You in 2011!

2010-12-27T07:54:00.000-05:00

Join us for your fitness retreat and renew you! Book a retreat 6 nights or more from January 1 - January 31 and get $200 Off!

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

Happy Holidays from Vita Vie Retreat!

2010-12-25T07:10:00.000-05:00

Wishing you and yours a healthy, happy 2011.

Best in Health & Wellness,

Vita Vie Retreat

Get healthy with us in 2011! Book your fitness retreat today at http://www.bvretreat.com.

Intensity : Are You Working Hard Enough?

2010-12-20T13:00:00.003-05:00

The rate of perceived exertion or how hard you are working is a critical piece of information when determining the number of calories burned and trying to lose weight. Many people exercise at a lower intensity because they do not put in all of their effort, simply because it is easier. As a result, fewer calories are burned and results will take longer to achieve. Intensity is about pushing yourself, getting the best workout you possibly can, and seeing what you are capable of achieving. Exercising with intensity in mind will bring about the changes desired.

The most common way of determining the level of intensity you are working at is by using a breathing scale ranging from 1 to 10. A 1 on the breathing scale is when one is able to have a full conversation, and 10 means one is not able to speak. The majority of the workout should range between 6 to 9 on the scale; this means the heart rate is high enough for a continuous calorie burn (American Council on Exercise). This will ensure you will get the most benefits out of your workout because you are putting in enough effort.

Take this scenario, for example - If one were to exercise for 2 hours at a lower intensity and another individual exercised at a higher intensity for 1 hour, the calorie burn would be approximately equal. This shows that intensity is key and the higher the intensity, the less time spent working out with more calories burned. Working at a higher intensity makes one’s heart pump faster to circulate blood to the rest of the body, and the lungs work harder to deliver oxygen to the muscles. After a while of working out at a high level of intensity, the heart and lungs become better conditioned to dealing with strenuous or high impact activity, making the body overall, well conditioned for all daily and exercise related activities.

For continuous results, one should check the intensity level throughout the workout. What you put in is essentially what you get in return. The harder you push yourself, upping the intensity, the higher the calorie burn will be, leading to a healthier body.

Learn about perceived rate of exertion at one of our fitness retreats! To learn more, go to http://www.bvretreat.com/.

Brownie Cookies

2010-12-20T12:26:00.000-05:00

Yield: 4 dozen cookies

¼ cup Stevia

½ cup Packed brown sugar

½ cup butter, softened

¼ cup Canola oil

¼ cup Lite chocolate syrup

2 Egg whites

1 Egg

1 tsp Vanilla

2 ¼ cups All-purpose flour

1/3 cup Unsweetened baking cocoa

1 ½ tsp Baking soda

½ tsp Salt

1 cup Dark chocolate chips (6 oz)

1 cup Dried cranberries

½ cup Chopped walnuts, toasted

1.) Heat oven to 350°F. Spray cookie sheets with cooking spray. In large bowl, beat sugars, butter and oil with electric mixer on low speed until blended. Beat in chocolate syrup, egg whites, egg and vanilla.

2.) Beat in flour, cocoa, baking soda and salt until well blended. Stir in chocolate chips, cranberries and walnuts. Drop by rounded tablespoonfuls about 2 inches apart onto cookie sheets.

3.) Bake 10 to 13 minutes or until set. Cool 2 minutes; remove from cookie sheets to cooling rack.

Nutritional Information:

Calories per cookie: 100

Retreat Update : Now Accepting Saturday Arrivals

2010-12-19T12:30:00.000-05:00

We are now accepting Saturday arrivals again. Due to the need for flexible check in days, we have decided to bring back an additional check in day. Hopefully this will ease concerns with regards to check ins. Hope to see all of you soon!

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

Weekly Recipe : Muesli

2010-12-14T10:48:00.000-05:00

Enjoy Muesli
By Mandy Twardowski

Yield: 6 (1cup servings)

3cups Old Fashioned Oats

6 Tbl Greek Yogurt

1/3 c Brown Sugar

2Tbl Pure Maple Syrup

1 ½ each Apples, small dice

¼ cup Dried Apricots, diced

¼ cup Raisins

¼ cup Walnuts, chopped, Almonds, slivered

3 Tbl Pumpkin Seeds

½ cup Grapes

1 cup Mixed Berries, Fresh

1 ½ cups Skim Milk

Dash Cinnamon

Dash Nutmeg

Method of Preparation:

1.) Put oats in 1 ½ cups water, cover tightly and soak overnight.

2.) Add yogurt, brown sugar, and maple syrup to the oats and mix well.

3.) Add apple, apricots, raisins, walnuts, almonds, and pumpkin seeds and fold in.

4.) Add milk, cinnamon, and nutmeg and gently combine.

5.) Sprinkle grapes and fresh berries on top.

Calories: 265 per cup

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