Shape Up Your Christmas List – From Your Adult Weight Loss Camp

December 12, 2013 By: consultant 2 Comments

Giving or receiving holiday gifts can be a terrific opportunity to bump up a fitness program. The below list of equipment complied by fitness trainers at our  adult weight loss camp supports a healthy lifestyle, well-being and of course weight loss. You can please your health conscious spouse, a faithful workout partner, and even an open minded couch potato.  Need a gift for office buddies?  Turn it into a gift that keeps on giving throughout the year by developing a time to use the fitness gift during the day on a 15 minute break or lunch hour. You can also use this list to drop hints for yourself.

  • Exercise Tubing and Bands are portable and versatile, perfect for toning muscles. A recent study shows, with proper form, tubes and bands are as effective on muscle development as dumbbells and machines. Great for hiding in a desk drawer.
  • Foam Roller uses self-massage and acupressure techniques to get rid of knots, drive out lactic acid, and relax your muscles after a vigorous workout. Using a foam roller increases circulation to soft tissue.
  • Gift Certificate to Shane Diet & Fitness Resorts will be the best gift of all!  You and your buddies and/or loved ones can come together to one of the wonderful adult weight loss camps to recharge your battery, learn better eating habits, and get inspired with fun creative classes to teach you how to use all these exercise gadgets.
  • Heart Rate Monitor comes with a chest strap you wear during your exercise program. It helps you stay within your target heart rate zone for a safe and more effective workout.
  • Kettlebells are a terrific workout tool.  Studies show that you burn around 20 calories per minute, since it combines strength training and cardio at the same time. Great for adding functional fitness to your existing program. Women should start at 8 lbs, men at 10 lbs.
  • Medicine Balls are fun and functional.  Terrific for abdominal work and come in a variety of sizes and weights to add unlimited variety.
  • Pedometers, perfect for your office buddies.  Wear them during the day at the office and see who accumulates the most steps. They also keep you mindful of achieving your weight loss and fitness goals.
  • Running Shoes are a great idea since we tend to keep our sneakers long after they are worn out. Get a gift certificate so they can be properly-fitted and are happy with the styling.
  • Stability Balls are great to use at home and at the office to sit on as well as exercise and stretch with. They come in a variety of sizes to suit your height. Short – 55cc, Medium – 65 cc, Tall – 75cc.
  • Stretch/Yoga Mats can get worn out with lots of use.  It is always a nice thought to find one that is made from recycled or eco-friendly ingredients. Keep in mind the mats thickness – some people appreciate the extra padding.
  • Stretching Strap/Yoga Tie will come in handy to assist with all types of flexibility exercises for a more effective routine. You relax and let the strap do the work.
  • Yoga Blocks are wonderful for someone beginning a yoga class or who does not have a lot of flexibility.  They help you perform certain standing and seated positions intended to improve strength, stamina, and flexibility.

Remember, you can be a positive influence in the lives of the people you care about. Your gift can enhance some ones quality of life and give you another exercise partner to support you as well.  It is a win-win!

Brighten Your Day – A Shane Weight Loss Resort Recipe

December 5, 2013 By: consultant Post a Comment

During this time of year, with it being fall and winter, weather isn’t always the best. It gets darker earlier, in some areas it’s snowing, raining or foggy and let’s face it, we could all use a little more sunshine.

Our weight loss resort in Texas made a Sunshine Cinnamon-Maple Quinoa with Pecans and Fruit for a cooking class. A delicious dish that will help brighten your day!

 

Sunshine Cinnamon-Maple Quinoa with Pecans and Fruit

Makes 4 servings

 

Ingredients:Sunshine Cinnamon-Maple Quinoa

  • 1 cup quinoa (uncooked)
  • 1 cup water
  • 1 cup unsweetened vanilla almond milk (can also use skim or soy milk)
  • 1 cup chopped apple
  • ½ cup blueberries
  • 1/2 cup chopped pecans or sliced almonds
  • 2 tablespoons pure maple syrup
  • 1 ½ teaspoons cinnamon

 

Directions:

  • In small pot over medium heat, cook quinoa in water with cinnamon for about 20 minutes, until all liquid is absorbed and quinoa is cooked (check liquid after about 15 minutes, and if needed add and extra ½ cup water and finish the 20 minutes of cooking time).
  • While quinoa is cooking, toast pecans in a skillet on medium-low heat until fragrant, about 2-3 minutes.
  • Add maple syrup, pecans, apple, and blueberries to cooked quinoa.

Nutrition Info: Calories: 338, Total Fat: 17g, Sodium:  48mg, Total Carbohydrates: 39 g, Dietary Fiber: 6g, Sugar: 10g Protein: 8g

Has Your Weight Loss Diet Gone Stale?

December 2, 2013 By: Guest Post a Comment

Tips To Help Make Weight Loss Successful

Here is a post from Tara Heath, a freelance writer on health and wellness, offers a fun personal take on some common tips and knowledge that she’s found useful in her own weight loss journey.

About three months ago, having indulged in a delightful—albeit, not especially healthy—summer of margaritas, barbecues and yes, I’ll admit it, the occasional GIGANTIC ice cream cone, I found myself standing on the scale in my bathroom and staring at a truly disturbing number. My mind flashed forward to the pending holiday season and I shuddered. I could just imagine all my well-meaning-but-judgmental relatives whispering behind their hands about my new . . . uh. . .voluptuousness.

It was time to go on a diet.

 Weight Loss Diet Tips

I confess I was not especially optimistic. After all, I’ve done the dieting thing once or twice (or seventy billion times). Who amongst us hasn’t? And, while I could usually drum up some impressive motivation at first, after a few weeks I’d decide that I didn’t really need to get all the way to my goal weight. Sometimes I’d manage to keep off the weight that I’d lost up to that point– more often I did not. So, this time, I decided to do a little research and find some changes I could actually stick with.

And you know what? I learned a lot.

For one thing, losing weight doesn’t necessarily mean immediately dropping all the foods I love and replacing them with nothing but salads and skinless chicken breast, nor does it mean hours in the gym every day. Gradual changes in diet and exercise can actually be much more effective, because they’re easier and don’t make you feel deprived and discouraged.  Healthy weight loss takes time.

Here are a few other things I’ve learned:

1. Focus on what you’re adding to your diet, rather than what you’re taking away.

For me, this was really important. In the past, I’ve often struggled because I’ve felt frustrated at having to give up the things I loved and replace them with things I really didn’t love, and I hated always feeling hungry. When I started putting my attention on simply adding more good stuff –like fruit, spinach and healthy smoothies—rather than sacrificing all things yummy, I immediately felt better about the whole concept of dieting.

 

2. Eat when you’re hungry

There are actually two parts to this little gem. One of them, of course, is the need to really stop and examine your motivations for eating. Am I actually feeling hunger, or am I just giving in to that craving for some salty potato chips? However, the second part of this equation was more surprising for me. “Eat when you’re hungry,” means just that: eat. when. you’re. hungry.

When you feel those pangs, stop what you’re doing and take the time to eat. So often we wait until we’re ravenous. And what do you do when you’re starving and faced with a whole refrigerator full of food? If you’re anything like me, you pretty much eat everything in sight– not good for the weight loss thing.

 

3. Choose healthier nighttime snacks

I know. Some people swear that in order to succeed, you can’t eat anything after 6:00. Unfortunately, I’ve just never been able to make that happen. However, I have found that I can choose healthier snacks. Rather than buttery popcorn or a cookie, I’ll have a low-fat yogurt or a fruit smoothie.

 

4. Don’t eat your stress away

Sigh. I am a stress eater. There’s no two ways about it.  Things get crazy in my life and I immediately head for the freezer.  A pint of Ben and Jerry’s has gotten me through more hard times than I care to admit. So, I had to find new ways to deal with my stress. Long walks have proven to be a surprisingly enjoyable substitution for me.

In the end, for me, it’s worth it. Judgmental relatives aside, I want to live a long, full life. According the National Institutes of Health, obesity can cause high blood pressure, stroke, type 2 diabetes, cancer and perhaps most alarmingly, heart disease, which is the #1 cause of death in America. Simply ignoring heart disease won’t lower your risk. Maintaining a healthy weight, eating well and exercising regularly can dramatically reduce the risk of these problems and so many others. and I like my life– love it, in fact– and I’m not planning on going anywhere, anytime soon.

 

 

Tara Heath is a health enthusiast and freelance writer living in Southern California, and her writing covers everything on personal wellness and lifestyle. While she may indulge in the occasional treat now and then, she makes sure to remember that moderation is everything!

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