Everywhere you turn, people are multitasking at work, at home, on their computers (current number of tabs open: 14) and even while ‘on the go.’ Yeah, we get it. Fitness is one of those things that requires a great deal of active participation from your deepest reservoirs of energy. Most days, a lot of us are sadly just tapped out and when we do attempt working out, it’s half-hearted and quit shortly after starting.
What’s the solution? How do you fit in those sorely-needed crunches during the pre-bathing suit season crunch time that is Spring? As ridiculous as it might sound to you bogged-down multitaskers, the solution is more multitasking! Compound movements are a quick, simple way to maximize your workouts. So what is a compound movement? Well, simply put, it’s any exercise (typically involving weights) that use more than one joint and muscle group at a single time. But, don’t just read about them. The easiest way to learn how to incorporate compound movements into your daily (we’re hoping!) exercise regimen is by seeing the experts in action. Here are our very own Coaches Fiore and Mitchell to demonstrate!
Food addiction is not only a serious problem, but can also be a major contributor to becoming overweight or obese. According to a new study, food addiction tendencies create strong responses in the brain similar to those of drugs and alcohol, as reported in Discovery News by Marianne English.
In the past, researchers have used functional MRI machines to look at the relationship between obesity and substance addictions. This is the first time that the link between food addiction tendencies and responses in the brain are being observed.
An experiment was set up with 48 young women enrolled in a weight management program. These subjects ranged from lean to obese based on their body mass index (BMI).
After using the Yale Food Addiction Scale to assess subjects’ food addiction tendencies, researchers placed them into a MRI machine to measure blood flow in different areas of their brain.
Each subject was presented with one of two photos: one photo was of a chocolate milkshake, with the other being a glass of water. Five minutes after exposure to these photos, subjects received small portions of a chocolate shake or a flavorless solution, depending on the image they had been presented with. When subjects with higher food addiction tendencies viewed photos of a milkshake, they displayed brain responses similar to what’s seen in individuals with addictive behaviors toward drugs or alcohol.
It was also discovered that BMI did not necessarily predict levels of food addiction. In addition, anticipation of food produces greater response in the brain when compared to actually consuming the food. This may be an explanation as to why people with addictive eating behaviors overeat from not feeling satisfied.
There will need to be more research done on this subject to discover men’s food addiction behaviors, since this specific study only focused on women. There will also need to be more research done on various age groups.
The CDC believes that these types of studies will also help us understand biology’s contributions to obesity, which affects nearly one third of adults in America.
What are your thoughts on food addiction? Can you believe that the brain responses towards food can be as powerful as a reaction towards drugs and alcohol?
Traveling Blues No More
When you travel, you are faced with being outside of your normal fitness routine, limited quality food options, and probably more downtime than normally needed. On your journey to better health and fitness, you must overcome these obstacles and put fitness in travel. While you are on holiday or personal travel, you need to learn to incorporate physical activity and healthy eating into your daily routine. Do not worry; we are going to give you insights into living a fuller and richer life when you travel.
There are benefits to training outside and getting away from traveling festivities; however, this is easier said than actually done. First, do not make excuses not to exercise when the gym is not handy! Next, make this your goal, “I will maintain my current body weight.” Lastly, drink plenty of water and be vigilant about appropriate portion sizes both at restaurants, business meetings and visiting homes.
Remaining Fit WHEN YOU TRAVEL
Let’s be realistic, you are going to have days where you are going to struggle, maybe even eat and drink too much, or weather conditions might impede your training. Everyone does. But you can strive to be that committed person that does not give in and does not let your traveling agenda stop you from your personal success. Now, get ready to succeed when you travel.
Here are some travel tips to choose from:
- Drink plenty of water
- 45-60 minutes of Cardiovascular Training
- Body Weight Conditioning Training
- Shadow Boxing
- Yoga before breakfast
- Yoga before bed
- When commercials are on do push-ups and sit-ups
- Eat plenty of fruits and vegetables
- Go for a hike in a local Park
- Invite your family, members to participate in activities with you
- Find a local fitness class and drop in
To reap the benefits of fitness when you travel will not be an easy task. Your family, spouse, or friends might not understand why you are training during travel and limiting excess food and alcohol. For people on a journey to a healthy weight and fit life, effort is required to achieve your goals such as to fit into a smaller pant size or receive a much-awaited compliment from our significant other. Remember these are nice accolades, but the largest benefits are decreasing health risks, increasing life longevity, and dedicating oneself to healthier lifestyle. We make the priority to go train at the gym, so let’s make it a priority to train while we travel.
- Benefits of continuing to train while traveling: Stress relief from family and travel
- Keeps yourself focused on your goals
- Weight management
- Inspire a family member to live a healthier lifestyle
- Cross trains and strengthens weaker muscles
- Decreases burn-out from always training at the gym
Have a trip coming up? Start planning now how your will weave fitness in your travel plans and keep yourself on track. We at Shane Diet & Fitness Resorts can help if you have any questions.
As this week comes to a close I am able to look back to when I first started interning at Shane weight loss camp for adults and I feel like I can see a huge difference. Not necessarily physically (although I can now fit into a new pair of paints that I wasn’t able to a few weeks ago, and my stomach looks a little smaller) but more in the sense of nutrition wise.
Usually when I go to the grocery store I have a list of all the food that I feel like I could use to make different meals (fruit, black beans, corn tortillas, vegetables, crushed tomatoes, tofu, eggs, etc…). I don’t really have a set meal plan but I can make a bunch of different meals from these random ingredients. And while this system worked for a while, my nutrition was all over the place and it would become really stressful because I would eat really health for the first few days (I try to only go to the grocery store about twice a month) but by day 5 I would run out of vegetables or cheese and then my meals would just be a concoction of whatever was in the pantry.
Now (thanks to our amazing Shane staff) I have realized the beauty that is meal preparation. Yesterday morning I made a small list of all the recipes I would like to make and from that I broke them down into all the ingredients I would need. After that I went and got all I would need, so the plan for tonight is to do most of my meal preparation for the 10-15 days.
As far as workouts go, I had a great chat with Debbie (our program director) the other day while I was on the treadmill and we talked all about my workouts and I realized that not only do I not track my workouts but also that my workouts are not effective. I shouldn’t be spending an hour doing cardio and then another hour doing weight lifting and not seeing any results. So that day, I went to the store and bought a small notebook and now I am tracking my eating and my workouts. I am still getting the hang out of it but I haven’t missed a day yet.
School is going well but as the semester is in full swing that means exams and projects. Sometimes it seems like there just aren’t enough hours in the day. When your day starts at 4:30 am and doesn’t usually end until 10 pm it leaves very little time for homework but since school needs to be my priority sometimes my workouts get put on the back burner. But like I said in the last blog post, I schedule my workouts and try to always at least get a small workout in.
As the spring slowly rolls into summer, what are some of the struggles that you find with keeping up your workout routine or maybe some struggles that you have in regards to nutrition?
This week has probably been one of the best as far as nutrition and fitness goes. I finally found a caloric range to stick with, one number for days that I work out, and another (smaller) number to stick with for days that I rest. I have been sticking with those numbers for about a week now and I feel good. I think my next goal will be to tackle the skill of meal preparation. You have to plan for success if you want it! Over the weekend a friend and I spent about four hours making all sorts of meals and chopping vegetables. The problem with so much meal prep is then finding room in the fridge and freezer for all the containers. But if storage is my biggest problem, I think I have it pretty good. I also have to say that meal prep is so much more fun with good music and good company.
This week is my spring break but in the wonderful land of Carrie-ville there is never such thing as a break. I am always going, going, going. I am trying to get in 40 hours at my job while school isn’t in the way and then getting in my 30 hours at my internship here at Shane weight loss camp for adults. But like I said, you have to plan for success, so earlier this week I wrote down everything that I had scheduled in my planner and I scheduled my workouts around that. I read a quote that said “Workouts are important meetings that you make with yourself, and bosses don’t cancel.” I will not cancel a workout on myself even if it means getting up at 5 am. So now, my question for you is…..How much are you willing to deal with for success?
Reading food labels is a really important part about knowing what is in our food and what we put in our bodies, but let’s face it – they can be a little hard to understand. Food labels have been around for the last 20 years, and just the other week the FDA announced proposed changes to update and make them more user-friendly.
Here are a few highlights of the proposed changes to the new food label:
- Updated serving size requirements: Food manufacturers will be required to change the serving size of a food based on the size of the package. For example, if a food is commonly eaten as the whole package (such as a bottle of soda), the label would reflect the whole bottle of soda instead of half of it, since most people consume the whole thing. The idea here is to give people a better understanding of what is in the whole portion they normally eat.
- Changing the serving size section to say “Amount per ______” which will be listed in common household measurements such as “Amount per ½ cup.”
- Calories and serving size will be in larger print to make them easier to see and read.
- “Added Sugars” will be a new required piece of information to be listed under the “Total Carbohydrate” section on the label. This will make it easier to identify if the sugars in an item are coming from a natural source like fruit or from another form of sugar (such as white sugar, corn syrup, or other sweeteners).
- Vitamins and minerals at the bottom of the label (such as Vitamin A, C, D, Iron, etc) will be listed in their exact amounts instead of just as a percent daily value.
Here’s what the proposed new food labels would look like:
I’m sure you are wondering when would these changes be in effect? If all of the proposed changes to food labels are accepted, food manufacturers will be required to comply within the next two years.
What does this mean for the consumer, you? Hopefully these changes will help people, including you, have a better understanding about what is in a certain food they eat, and the information will be clear enough to give an idea about how healthy (or not so healthy) that item actually is and how it does or does not fit into a healthy eating plan.
These past two weeks have been a bit of a struggle when it comes to my diet. I have eaten out WAY more than any one person probably ever should in a two week time span (not something I am proud to admit). However, I did do my best to stick with healthy options such as salad and lot of vegetables on the side of my entrees.
I’m sure you are wondering if I know I shouldn’t be eating out, then why did I? One reason was I had friends in town and it was just so much easier to go out to eat than make food for several people. The other reason is that with being so busy, I had not been to the grocery store in about a month. It got to the point where the only thing left in my pantry was beans and pasta!
I literally had to go to the grocery store at 6 am on Sunday because it was the only time I had free and would have enough time to go. I pride myself on being very organized but this semester has just been hectic. I would be pulling out my hair if I could just get one hand free.
On the plus side my workouts have been more than enough to keep my weight steady.
I was able to take a half hour this morning to prepare my food for the day and create a rough workout plan for the week.
I read a quote this past week from one of my favorite celebrity trainers, Chris Powell, he is the trainer for Extreme Makeover Weight loss Edition, and he said…
“You will never have success if you don’t prepare for it.”
That is so true! I cannot realistically expect myself to be successful in my nutrition or fitness goals if I do not prepare and plan for it. If anything, that is just setting myself up for failure. I need to make the effort, whether it’s every day in the morning or for a few hours on the weekend. I need to sit down and plan out my workouts and my meals.
“Exercise is your King and nutrition is your Queen. Together they create your fitness kingdom.”
- Jack Lalane
As much as I wish I could say that this week was perfect and that my diet was flawless, such deceit is not in my nature. I full heartedly believe there are two battle fields in which the war of physical health are fought on: exercise and nutrition.
As a personal trainer, group exercise instructor, and Shane, weight loss camp for adults, intern, most of my day is spent in the gym. Rarely do I have a problem finding the motivation to get in a good workout. My struggle lies on the other battle field, nutrition.
I work (at the gym) and work (at my internship) approximately 50 hours a week. On top of that I am finishing up classes at UTSA so I can graduate in the spring. My typical day begins at 4:45 am and ends around 10:30 pm. I would love to say I have an eating schedule and that my meals are perfectly timed out but that is not true in the slightest. I, unfortunately, have some eating habits that, to put it nicely, need some help.
There are days where I only get to eat maybe two meals because I am constantly training clients, teaching classes, or doing other things for work or my internship. On the other hand there are days when it seems like for the life of me I just can’t get enough to eat. I’m eating food like it is going out of style. I’ll be honest, I do eat healthy food. When I go to the grocery store, the majority of my grocery bill is spent on fruits, vegetables and low fat dairy products. I typically don’t buy candy, chocolate, pastries, ice cream, chips, etc, because having it in my house means I will eventually eat it.
But, as I am sure we all know, it is possible to over-eat on healthy foods too. What I really need is to do my grocery shopping on Sunday morning and then meal prep for the week and write out meal plans. My schedule is not going to change so I need find a routine that will work and make that work to my advantage.
I hope y’all had an awesome week and that you were healthy and productive. Just remember, this is a marathon, not a sprint.
Until next week,
1/29/14- Hey y’all my name is Alyssa and I am one of the two fitness interns at the weight loss resort, Shane Diet & Fitness Resorts in San Antonio! This internship is required to finish up my bachelors degree in Sports and Exercise Science at the University of Northern Colorado. Previously I have worked in the medical field as and EMT and as a volunteer firefighter, all while finishing up school and trying to have a social life. My social life in my last semester of college consisted of working with a football team in Kersey, Colorado where they took the 2A Championship and I earned the title of coach medic. Not only did those boys teach me a lot about fitness but they taught me what working hard can really get you.
Finding an internship was no small task, I sent out over 100 resumes and heard back from the one that I was most interested in first, Shane Diet & Fitness Resorts. I was stoked to get the email back. My now boss Debbie and I set up a Skype call that lasted for about two hours in total, I was thrilled! Then I set up two more calls with the owner of Shane and Jackie who runs the New York weight loss resort. After some fantastic conversations and many questions exchanged I was told I had received my internship at Shane. I am blessed with the opportunity to come to Shane and work with clients who are ready to change their lives.
So now on to the hard stuff, after an injury and extensive rehab I am still not back to the weight I want to be, fitness and being healthy is huge in my life yet my body does not show it. Carrie (the other intern on a journey) and I were both tasked to come up with blog topics, so with the help of some previous clients and the idea of motivating clients, both previous and potential, we decided on taking the Shane journey ourselves, all while going home every night to temptations and trails to inhibit both of our goals.
So as Carrie would say, Challenge ACCEPTED!
These are my starting measurements
Abdomen (U): 36.5
Abdomen (L): 39
Long term goal: To get to a figure athlete’s body figure
Short term goal: To gain back healthy habits all while trimming inches off of those unmentionable places!
1/31/14- Shane Challenge Explained
Unlike most of the guests at Shane I will not being jumping into the program with full force, instead I will get to go home every night to the temptations, have days off and be running around getting intern duties done and classes prepped. I will be following the 1,500 calorie diet, as closely as I possibly can, and working out as often as work allows me. Sounds familiar right?!? The Shane experience I will be putting myself through is one that has been expressed by many clients as the hardest one of all, GOING HOME! Duhn Duhn Duhn.
Doesn’t sound all that daunting right? Well I am here to give you the details of my journey, what I do while I am at work, what my pedometer says, what meals were my favorite, the different temptations during the day and how I chose to overcome them, if I was able to overcome all of the temptations etc.
Today is one, so far I work out, got some work done, dealt with the dogs, they will be explained in further blog topics, and got to work on time, at 12 pm, with my hair still wet! Great start to the first day!! Oh I had coffee and a bowl of cereal for breakfast, sorry Amber!
2/3/14- First day of Nutrition Logging
So this morning I woke up, after a fun night of football (not so much) and a crazy dog incident (gotta love those guys) I decided to take the day while the sun was still in bed and so were the birds. Got the dogs all taken care of with a few tangled leashes, a few curse words and some tripping we all managed to get back into the house safely. Bowls were filled and jowls getting in the way of teeth is the way their typical morning goes, mine on the other hand took a twist. I decided to make breakfast. Looking into what I had normally had for breakfast I thought this would be easy! Until I opened that black abyss, the one that shines so bright and sends false hope to those looking inside, also known as the refrigerator. Daunting task sat ahead, what to make?!? I settled for 3 large eggs, 4 pieces of turkey bacon and a chiobani yogurt for a total of 420 calories go me!
Hi everyone! My name is Carrie and I am one of the two fitness interns at Shane Diet & Fitness Resorts weight loss camp for adults in Texas. I am currently in my last semester at the University of Texas in San Antonio (UTSA), planning to graduate in May with a degree in Kinesiology with a specialization in Exercise Since. I am also a certified personal trainer and group exercise instructor. Fitness is my biggest passion, I love it and wouldn’t give it up for the world. Well, that’s enough about me. Let’s get down to the nitty gritty!
Liz, our supervisor, challenged Alyssa (the other intern) and I to use our internship not only as an amazing learning experience but also to set goals for ourselves physically and nutritionally. She asked us to also write a blog about it and see all of the changes that can happen in 13 weeks. As you can see, challenge accepted!
I am so excited to get to have my own Shane experience and share it all with you.
My Goal: I have to admit that I have never been much of a goal setter. Yes, I have a goal weight that I would like to be at and I want to one day run a half marathon, cycle 100 miles in a day, back squat 200lbs, bench press 135lbs and be able to do body weight pull ups. But when it comes to individual weekly goals, those kind of just go out the window.
So my goal for this first week will be to keep doing what I am doing physically but to sit down and come up with a game plan for the next 13 weeks.
Neck — 12.5 inches
Chest — 37.25 inches
Under Bust — 30.25 inches
Navel — 33 inches
Hip (Gluteal) — 44.5 inches
R. Thigh — 27.5 inches
R. Arm — 12 inches