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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How to Stay Motivated When You Don't See Results

The discouragement of failing to witness noticeable results from countless hours of rigorous workout activity might cause you to rethink whether the daily exercise grind is actually worth it. The feel-good concept of working out to improve your overall health and well-being may be satisfactory on the surface, but copious amounts of pain without any gain can cripple your motivation. It's important to remember why you decided to alter your lifestyle to begin with, though, even if you don't see quick results.

Keep Calm
There's no doubt that it takes several weeks for your results to pop in the mirror. Some people are able to gain noticeable results faster than others, but that shouldn't deter you from exercising at least three or four times per week. It's important to keep your ultimate goal in mind and remember that you're not going to suddenly become sculpted overnight, or over the course of a month, for that matter.

Challenge Yourself
It's not a simple feat to overcome discouragement, but it is possible to internalize those harsh feelings and transform a negative, can't-do attitude. If you're feeling unsatisfied with the hard work you've committed to, challenge yourself by increasing the intensity of each workout. You can accomplish this by decreasing rest time in between sets, which has been scientifically tested to improve your endurance and increase your body's natural ability to burn fat. For high-intensity workout purposes, rest for just 30 to 45 seconds in between sets.

Visualize Success

Even though it might seem cliché and somewhat silly, visualizing your goals can help keep you motivated. Regardless of whether your goal is to burn off enough flab to flaunt washboard abs at the beach, or slim down to squeeze into your high school prom dress, visualizing your moment can help you achieve what might currently seem impossible. Do what you can to fend off brief moments of discouragement by remembering why you became an avid workout enthusiast to begin with.

Ignore Negativity
The process of visualization should help you conquer negative thoughts that creep into your mind, but it's also important to tune-out family members and friends who have a tendency to induce negativity or invoke poor decisions. Even though it might be tempting to skip the gym for an extended happy hour with your friends after a rough day at the office, you need to remain resilient and think of the potential consequences. A couple of drinks have the potential to increase your food cravings, which can lead to poor dietary decisions and stall your progress.

Don't Give Up!
As simple as it might seem, giving up on your goal won't fuel your passion or diminish your discouragement. If maintaining a trimmed down figure was easy to do, obesity wouldn't be at the root of many health concerns in the United States. You have the opportunity to not only change your lifestyle by exercising regularly, but also achieve high-quality health. Anything that is difficult to accomplish is worth doing, no matter how discouraging it might be. Even if you don't see results today, remember that each workout pushes you one day closer to reaching your moment of visualization.

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Seven Habits of Healthy People

It seems that some people effortlessly move through life making the right choices. They know exactly what to eat, wake up at the crack of dawn to enjoy a 10-mile morning jog and get to bed early each night for a solid, dreamy eight hours of sleep. If this doesn’t sound like you, it may be worthwhile to look at some healthy habits that could make a huge difference in your overall health and wellbeing.

Making any change can seem daunting, but if you make things a habit with a six-week plan, any new discipline can become a healthy lifestyle habit. Pick one or several of these seven highly effective habits that healthy people practice every day for a new, healthy way of life.

1. Early to Bed, Early to Rise. As the saying goes, this “makes a man healthy, wealthy and wise.” To say that sleep is an important habit of living healthier is an understatement. Research shows us that sound sleep is worth striving for. Sleeping six to seven hours each night can actually help you live longer, maintain a healthy weight, and help you function better throughout the day. Make sure you’re trying to get to bed early and avoid late-night work sessions. Just as you start the day with a positive mantra, try to adopt a calming routine for evening. A warm bath, reading or journaling and a dark, cool room are key for young and old alike. Also, new research shows that keeping one leg outside the sheets can help regulate body temperature more effectively. Lastly, if you’re suffering from lack of sleep, skipping your early-morning workout and sleeping in may help (as long as it doesn’t become a regular habit).

2. Don’t Worry, Be Happy. Stress has been linked to strokes and heart attacks, so it’s important to have strategies that help you manage your stress. The practice of counting to 10 can help keep blood pressure and heart rate from skyrocketing, and practices like yoga, meditation and Pilates may be useful in keeping stressful hormones from damaging our bodies. It’s also a great idea to simply take time to breathe consciously for as little as two to three minutes, journal throughout the day or listen to calming music. The more you are conscious of how you react to stressful events, the easier it will be for you to stay calm and make a mind-body connection.

3. The Early Bird Gets the Worm. People who work out first thing in the morning are more likely to continue with a regular exercise program than those who work out at any other time of the day. Making exercise a daily ritual is key, but you don’t have to go to a gym to get a workout. A morning walk, jog or yoga practice for at least 30 minutes can help reduce the risk of cancer, heart disease and even type 2 diabetes. Strength training has considerable benefits, especially after the age of 40, including keeping bones strong and boosting metabolism for a leaner body. However, whether you work out in the morning or any other time of day, the key is to do at least 30 minutes at moderate intensity. If you work out at a lower intensity, you’ll need to increase the length of your workouts to achieve the same benefits.

4. Floss More. Your gums are a good indication of how much inflammation you may have in the rest of your body. According to the American Academy of Periodontology, people with periodontal disease are almost twice as likely to have coronary artery disease (also called heart disease). In fact, one study found that the presence of common problems in the mouth, including gum disease (gingivitis), cavities and missing teeth, were as good at predicting heart disease as cholesterol levels. Bacteria from the mouth can enter the bloodstream through the gums and has been found clumped in artery plaques, which some believe directly contribute to blockages. Bottom line? Don’t forget to floss, for both your heart and your teeth.

5. Be a Free Spirit. Studies show that people who practice some form of spirituality live longer. It may be that praying or acknowledging a higher power gives time for reflection and reduces stress on the body.

6. Where’s the Beef? The power of protein is known to rebuild cells in the body and, of course, muscles. But those who eat a minimum of 80 to 100 grams of meat daily manage their weight better than those who consume than that.  Protein helps stabilize blood sugar levels that may cause increased appetite. Also, look for “fast food” sources of lean protein—animals that move a lot while they are alive are typically lower in cholesterol and fat. For example, chickens move more than cows, while shrimp move more than scallops. Both chicken and shrimp are examples of lean sources of protein. However, even a daily diet of lean beef protein can have cholesterol-lowering effects if combined with other healthy foods.

7. Veg Out. The average American eats only two to three servings of fruits and vegetables per day, even though research suggests that eating seven to nine servings of these anti-inflammatory, antioxidant-packed foods can reduce the risk of cancer and heart disease by 50 percent, according to a recent study.

Vegetables typically have more fiber than most fruits, but both are an important part of your diet. Consume a variety of colorful fruits and vegetables using the 4-3-2-1 method:

-Four servings at breakfast: Two-egg, spinach and tomato omelet, a banana and glass of orange juice (four servings)

-Three servings at lunch: Two cups mixed greens, sliced tomato, shaved carrots, cabbage and cucumber for a three-serving salad (don’t forget to add the protein)

-Two servings at dinner: Baked potato and side of broccoli with a lean four-ounce filet

-One more fruit or veggie as a dessert or snack (apples with peanut butter are a great treat)

If you implement just one habit each month, you will be amazed at how much more happiness, energy and life you’ll achieve.

15 Ways to a Healthier and Happier You in 2015

It's just about 2015 and you are determined to start the year with a fresh new start towards becoming a healthier and happier person. Well you are not alone! I believe that in 2015 we can all experience more Health, Healing and Hope for ourselves and our families, but where do we begin because this is more than just a New Year's resolution? Health is a journey, a plan towards wellness that is intentional and a new way of life. Change is not easy, but it is doable one step at a time, one day at a time. Real health is about addressing our physical, mental and spiritual wellbeing, because all three are connected and affect our physical health every day. So let's begin.

Here are 15 ways to get started TODAY for a Healthier and Happier you in 2015:

1. Get a physical and get your hormone levels checked. So many cancers today are caused by an imbalance of hormones.
2. Begin to eliminate junk food, sweets, soda, boxed foods as much as possible. There is so much research that says that these alone are causing many of our diseases and remember that cancer grows in sugar.
3. Try to buy organic food and avoid all Genetically Modified Organisms (GMOs) or genetically modified seed. Much of the soy, corn, cotton and canola sold today are now from GMO seed.
4. Start eating healthier: more fruits and vegetables, beans, nuts, seed and berries. Avoid all meats that have hormones, antibiotics, etc. Introduce coconut into your diet which gives the body needed ketones and helps with memory issues.
5. Drink organic milk, coconut and almond milk, organic tea only. Teas are like spices, they have so many nutritional benefits for the body, but avoid regular teas with hidden pesticides.
6. Drink filtered water with lemon to balance your body's pH level. Apple cider vinegar also balances the pH levels, but don't forget to add the cinnamon and honey!
7. Exercise. This isn't necessarily always big workouts, rather daily walks, stretching, weights, bicycling, jump roping, etc.
8. Detoxify. Consider a detox regime to rid your body of toxins and take fiber for daily elimination. Detoxing doesn't have to be difficult and it can bring the body back to health. Remember toxins brings disease.
9. Take salt baths, get massages and maybe see the chiropractor. Some salts have over 83 minerals and can regulate close to 325 enzymes which helps the body detox and heal. Massages and chiropractic adjustments also allows the body to rid the body of toxins.
10. Drink a smoothie everyday. Some of the things I put in mine are: organic fruits, vegetables, coconut milk, an omega 3 source, brewer's yeast (B vitamins), gelatin (collagen), and green powder with all kinds of adaptogens, herbs, plant enzymes, extracts and superfoods.
11. Take a good multi vitamin if you are not consuming a green powder every day. Research says that most of us are not getting the required vitamins and minerals that our bodies need.
12. Take a strong probiotic daily for the gut, especially if you have been on a lot of antibiotics or have yeast. Most diseases start in the gut and then proceed into the bloodstream to every organ. Probiotics build up the good bacteria.
13. Cook with a lot of spices. Research indicates that spices can change blood pressure, blood sugar and heal some diseases.
14. Get more sleep and try to reduce your stress. Meditation on God is a great way to bring your stress levels down.
15. Lastly, start reading about health. Today's changes will determine tomorrow's health. It is NEVER too late to get started!

The easiest changes occur when we work one day at a time chipping away at what seems to be an incredibly large mountain in front of us. However, today's changes will make tomorrow a better day with a quality of life that is happier and brighter for each one that meets the challenge. If we take today's health a little more serious, hopefully tomorrow's pain will be a little less, doctor visits a bit fewer and a life more full to enjoy with those we love. Wishing you all a healthier and happier 2015!

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