Passion - Inspiration ..

Find The Proper Fitness Retreat For You And Your Goals

Feeling rejuvenated and revived after vacation is becoming something people are realizing leaves them healthier and happier. The days of needing a vacation after your vacation are not over but many seem to prefer de-stressing, relaxing, working out and feeling an overall sense of health and well being upon returning from a getaway. There are a few key factors when looking for a fitness retreat that you'll need to consider.

First of all, make sure you know exactly what it is you are looking for, what you want to get out of a fitness retreat and what your goals are. Whether you're interested in losing weight, learning and practicing yoga or hiking, there is a place for you. Assess each retreat that you find and perform a compare and contrast to distinguish the different programs offered, services provided and type of fitness and wellness activities you'll be participating in. Consider the amount of exercise you'll be doing each day, the trainers and their qualifications and how long the program or property has been in existence. In addition, are you looking for a group setting or one on one attention? All of these things matter and can truly impact your experience at a fitness retreat.

 

 Next, you'll need to consider location and travel time. You'll need to check with the property of your choice to verify check in times and check out times. Also, how easy is this retreat to get to? Is it easily accessed by you via car, train or air? Factor in travel time as it could be important in terms of beginning and ending your program. In addition, is transportation to and from the airport provided or are there recommendations offered to make a smooth transition to life at the fitness retreat. Make sure to consider the terrain as well. Reserving a space in a program that is located in the mountains wouldn't make sense if you don't like the mountains. Pick a place in a location that inspires you as well. Feeling inspired by nature and your surroundings will truly put you at ease and comfort you as you embark on this adventure.

Lastly, it's time to focus on the extras and the details. Extras and details refer to those important factors that can enhance your retreat tremendously. If spa and spa treatments are important to you, you'll need to research whether there is a spa on property and what type of treatments it offers. The type of products the spa uses is also a factor as well as what types of other amenities are offered at the spa including steam rooms, saunas, cold plunge pools and more. Working out at a fitness retreat often times requires a good massage to soothe tired, achy muscles. In addition, consider food and food quality. Question the type of menu and whether the food theme is vegetarian, vegan or just a general well balanced menu. Your preferences with food could make or break your choosing a particular fitness retreat. You'll also need to consider the type of sleeping arrangements, amenities of the property including pools, fitness center, parking and other incidental items. 

 

Finding a fitness retreat is a process that can be great fun. Researching different properties to find the perfect place for you requires time and effort but the search is part of the experience. Through your research you may find places and programs that peak your interest as a potential to try something new or at a later date. Focus on your goals, the location and all of the extras and details involved to pick the right place for you. It's your experience and therefore making sure the retreat is suitable for you is most important.

Mindset: Why Your Thoughts are the Key to your Health

I spent this past weekend in Barnes & Nobles and was wowed at the quantity of new diet, exercise and weight loss books on the shelves. It was pretty overwhelming. This made me think of the constant push of commercially marketed weight-loss and exercise programs on television, in magazines and search-engine advertisements. With all of this information around us, why is our nation suffering from obesity and depression at astounding rates?
Despite the truth and scientific evidence of some of these programs, the maintenance rate for weight-loss programs is pretty low. Often we are excited to learn about a new diet or workout so we eagerly get on a program, stick to it for a few weeks and lose some weight. Eventually, typically within a couple of months, our motivation waivers, we fall off the bandwagon of calorie counting and consistent exercise, and gain the weight back (sometimes even more). This cycle may lead to feelings of self-loathing, frustration and defeat. It is easy to become a victim of the “all or nothing” mindset when attempting weight-loss or any health-related regime. And why is it on our quest for health we feel so terrible? What is missing from all of these programs, books and advertisements is the message of a healthy mind.
A healthy mind is essential for a healthy body. We can think of a healthy mind much in the same way we would approach a new diet or exercise program, it takes time and practice. Rather than looking at a missed day at the gym or an ice cream or fried foods binge as a failure, we can see them as an opportunity to learn and grow. Just as losing weight is a slow and steady process, so too is shifting our mindset. Practicing positive thinking should be a constant, daily practice. Losing those last 10 pounds, getting a six-pack or running that race will not bring lasting happiness or health. Those are all great goals, but engaging in the process, extending these practices beyond achieving the set goal, and embracing setbacks along the way will promote lasting health and happiness. Here are three tools that can help channel a healthy mindset to fuel health, happiness and wellbeing.

1. Internal motivation: What is it about _______ that gets you excited? Whether it is losing weight, adhering to medication or changing eating habits, it is important to identify your driving factor for the change to be lasting and effective. Advice or recommendations from family members, physicians or friends usually comes from a place of love and concern, but is often not enough to make you want to engage in a behavior. When attempting to change something for health, it is critical to spend time identifying the factors that internally excite you for embracing the change. For example, if you want to lose weight and start exercising, but hate going to the gym, buying a membership is not going to motivate you to change. If you enjoy being outdoors, incorporating walks into your routine is a likely way to increase internal motivation and behavior adaptation. Spend time reflecting on your goals and find out what makes you want to achieve them. Write these down and keep them visible to help you along your journey to health and happiness.

2. Situational analysis: Nothing is ever as bad as it seems. As mentioned earlier, it is easy to get caught up in the “all-or-nothing” mindset. When our intentions and plans fall off track, it is a slippery slope operating in this frame of mind. In reality, the horrible day of fast-food consumption or week of no workouts is NOT as bad as it seems. Oftentimes, it is easy to say, “I will start (fill in the blank) on Monday” because of a relapse in progress. But why give up on an entire day, week or month because of a slip up? Instead, take the next meal, the next walk or the next hour as a chance to regain focus and embrace your health. Channel your internal motivation and get back on the wagon. Remind yourself, it is not has bad as it seems!

3. Choosing optimism: Perspective is a choice. This is one of the most empowering and liberating mindsets to have, but it takes practice. The way we react to a situation elicits a number of responses, both emotionally and physically. Negative reactions elicit a stress response in our bodies, sending stress hormones into action that can make us feel irritable, have cravings and sleep less. The flip side to this is seeing the silver lining in all situations, even when this may seem difficult. Positive reactions to stressful situations may leave us calm, feeling in control and able to embrace healthy habits despite changes in our surroundings. The bottom line is, perspective is a choice, and you have the ability to choose they way you perceive a situation. The next time you are faced with a setback, take a deep breath, and consciously work to choose optimism. Eventually, this mindset will be second nature.
As a closing piece of inspiration, think about the words Mahatma Ghandi:
“Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, your values become your destiny.”

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Why Mindset Matters When Trying to Reach Your Goals

This past weekend I watched the pre-game interview on ESPN with Tom Brady, the quarterback for the New England Patriots, and he was asked, “What happens if your team loses this game?” His response: “I don’t think like that. When you train and practice and prepare, you don’t think about losing.” Wow, I thought, he is spot on. Clearly, this veteran quarterback has practiced and trained his mind as much as he has trained his body. The mind is the body’s most powerful muscle and can be a true game changer, pun intended, when it comes to success.
Over the past 11 years as a personal trainer, health coach and group fitness instructor, I’ve worked with everyone from kids to seniors. From weight loss to speed, changing eating habits, to getting more sleep, the common trait among those who successfully achieve their goals is a positive mindset. It takes work and doesn’t happen overnight, but it can mean the difference between reaching your goals and falling short. When you train your body it gets tired, it needs rest and nourishment. The same is true for our minds—it takes work to train the brain, and if we neglect it, it will become weak.
Life as a Triangle
How do we shape our mindset, especially when we are not in the “right frame of mind”? Whether we are plagued by self-doubt, self-criticism or fear, how do we find a way to reframe these thoughts and feelings to help reach our goals? Recently, I had a great conversation with a member of the behavioral health team at George Washington University. She summed up the perspective of life as a triangle:

• Point 1 is thoughts/beliefs
• Point 2 is feelings/emotions
• Point 3 is actions  

Often we go through life letting points 1 and 2 determine point 3. This can be dangerous, even self-sabotaging. If we think or believe we can’t do something, we can feel hopeless or have negative emotions, and we most likely will not take action. But what if we start leading with point 3 by taking action ahead of our thoughts and feelings. For example, say you want to go for a run. Prior to the run, you may feel anxious or incapable, but if you can take action despite those feelings, you will be successful and, eventually, your thoughts and feelings will transform to more positive, empowering thoughts about your abilities. Whether you’re registering for a marathon or taking a new job, this pattern holds true. Sometimes it is better to lead with action, and let our thoughts and feelings follow. If not, the comfort zone we have created for ourselves in our own thoughts and feelings can prevent us from reaching our potential or goals.
"Be Do Have" Model
Another way to think about mindset is the BE DO HAVE model created by Dr. Jade Teta. It’s human nature to fall into the trap of thinking, “If only I had a lot of money, I would hire a personal trainer, and then I would be fit.” Or, “If only I would work out, then I would be in shape, and could have a lot of money.” The problem is, when we think and live this way, we will never be satisfied, nor will we have any inspiration to take action toward our goals. Instead, our mindset should be “I am fit, I do exercise, and I have a lot of money.” We must embrace what we want or who we want to be now, in this moment. Tell yourself you are who you want to be. Once we do this, everything else will start falling into place.
Once you train your brain, your mindset, to be led by your actions, you will be well on your way to achieving your goals.

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