Have you ever caught yourself saying, “I’m too tired to exercise”? We’ve all done it, either skip a workout or cut a workout session short because we are “too tired.”
Fatigue is the reason many of us skip our exercise for the day, but did you know it can be a self-inflicted factor? That’s right! Fatigue is a perception – and your perceptions are easy to acknowledge and change. Believe it or not – exercise itself can make you feel less tired and more energized. We have combed through research to list Shane Diet & Fitness Resorts top five fatigue fighting tips to try on those days you need an extra kick in the pants to exercise and continue on your path to lose weight. Make working out part of your routine and over time you should feel less tired and function better.
- Eat Carbohydrates. Eating a low carbohydrate diet keeps your body from the maximum benefits from strength-based activities. Carbs equal energy. This is why diets like Atkins are not recommended for athletes. If you are planning to work out and it has been more than three hours since you ate anything, fuel up with a banana, 3 or 4 whole wheat crackers with peanut butter, or 100% whole wheat toast with tahini. Try to stay away from refined simple carbohydrates like white bread. The optimal fuels for fighting fatigue are complex carbs like legumes, starchy vegetables and whole grains.
- Variety is the spice of life. Repetitive training can cause boredom and fatigue. Your body becomes use to the same work out and after a few weeks you reach a plateau. Mix things up and your body will react differently. Try using a different cardio machine on every visit to the gym. Change your weight lifting program every four weeks. This will also increase the benefits, since you’ll be regularly working different muscle groups.
- Stay hydrated. It’s important to drink lots of water. When you are dehydrated, your cardiovascular system feels the effects, weakening the blood flow to your muscles and decreasing energy and function. Drink cold water before during and after exercise, even more so if you are working outside or sweat heavily. Often the sensation of thirst might not signal when you need to drink, especially with older people and those that take over-the counter or prescription drugs. Just make sure that you always have your water bottle handy.
- Track your activity and success. Keeping an exercise journal will help motivate you, just like counting calories can help a dieter. Physical changes occur gradually, so we don’t see the changes in a physical way. Keeping track of the total times you exercise, your distance and times during cardiovascular training, and the number of repetitions, sets, and increases in resistance during strength training will keep you going strong. Also think about logging your waist circumference and how many push-ups you can complete in one minute every month. This will also help you see the physical changes and strength you are developing.
- Partner up. This can be the biggest motivator of all! It can push you to do more than you would alone. Now you are accountable to someone else and the last thing you want to do is let them down – right? Don’t worry if you partnered up with someone stronger than you are, you will be motivated to exercise harder and you will be driven to excel. If you don’t have a buddy available, try using some of the new equipment with virtual training partners and other interactive features. Sometimes getting your mind off the work can get you moving faster without realizing it.
We know these five tips will help you hurdle over the road blocks of fatigue and keep you on the track toward achieving your personal weight loss and strength goals. Get going!
Why is it so hard to lose the last 10 pounds?” Weight loss is tricky in that multiple factors play into how much weight is lost, how quickly it comes off and for how long the weight loss is maintained. To successfully lose a sizable amount of weight, a person needs to be committed to significant long-term lifestyle changes. With a lot of effort you can achieve a new steady-state, but it requires a great deal of persistence and effective nutrition and physical activity strategies.
A few tips:
- Change up your endurance routine. The goal is to burn more calories. You can do this without increasing the amount of time spent on cardio by upping your intensity. Otherwise, you’re going to have to increase the amount of time committed to cardio whether that’s adding 15 or 20 minutes to your current routine or increasing the number of days per week.
- Strength train at least twice per week. When you lose a lot of weight, about a quarter of weight loss comes from muscle if you don’t include a strength-training component to your workout routine. This helps explain why those last few pounds are so hard to lose. Your metabolism has slowed down; therefore, you’re burning fewer calories at rest. The metabolic rate is directly linked to the amount of muscle you have. For every pound of lean muscle mass, you burn about six calories per day. While that doesn’t sound like much, if you lost 20 pounds of fat and kept all of your muscle mass, the five pounds of muscle mass you kept (versus what you might lose without a resistance training program) would help you lose about three extra pounds. Maintain muscle mass while continuing to lose weight by committing to your resistance training routine.
- Eat a little less. To have successfully lost weight in the first place you have to have made some significant dietary changes. If you want to continue to lose weight, you’ll need to make further cuts. Assess your approximate daily caloric intake and then come up with strategies to cut an additional 250 calories per day (provided that will still keep you at a healthy calorie level and not at risk for nutrient deficiencies). If you eat 250 calories less per day and do not make any changes to your exercise regimen, you’ll lose those last 10 pounds over the course of the next five months.
- If you exercise more, it will come off faster. Anyone can finish a 5K or a 10K but not everyone can finish a marathon. It takes a high level of commitment and ongoing diligence to successfully train for and compete in such a long race.
Weight loss application: Somewhere around 40% of women and 30% of men are trying to lose weight at any given time. Some are successful initially but most are unable to lose and keep off the weight.
Losing weight is tough. Keeping it off requires a constant effort. To achieve and maintain your weight loss goals you’ve got to be in it for the long haul. Slowly and steadily progress to your goal with each of the small decisions you make every day take the stairs instead of the elevator, go for the fresh apple instead of the apple pie. After all, being the first one done isn’t the goal, it’s just about having the strength, endurance, and mental toughness to successfully cross that finish line. And if you’re looking to lose your last 10 or first 10 Shane Diet & Fitness Resorts is here to help. With help from our expert Nutritionist, Fitness instructors and Behavior Change coaches, we give you all the tools you need to be successful in losing weight and keeping it off for good.
The month of February is American Heart month and there is no question that the outlook regarding heart disease is a hopeful one. Everyday scientists are discovering more about prevention and cures for some types of heart disease. But there is always more to learn. The Shane Diet & Fitness Resorts team cares about you and your health, so here are some discoveries to keep in mind.
People of any age may have diseases of the heart or blood vessels. As a matter of fact, doctors are finding more cases of heart disease in people in their early 20’s. They say this is because of reduced exercise and increased weight of American kids. Since being overweight is a general health hazard, losing even 5-10 pounds is a way to protect your health. The American Heart Association recommends a nutritionally sound, low fat, reduced calorie, and balanced diet – Just like the meal plans we have at Shane Diet & Fitness Resorts and the recipes found in our new cookbook, Meal Simple – The Camp Shane Cookbook.
High Blood Pressure is one of the most important risk factors in stroke. If you have high blood pressure, give your heart a Valentine’s Day present – an at home blood pressure (BP) monitor and use it regularly. Why? Because BP readings can vary throughout the day based on your diet, mood and the amount of exercise. But monitoring your BP regularly and reporting your readings to your Health Care Provider can offer a window on your heart health. It can also help with adjusting medication to the right dosage.
To get a reliable reading The Heart Association recommends using an automatic cuff-style, bicep (upper arm) BP monitor. Have your health Care Provider double check it to make sure it is working properly and that you know how to get a good reading. Refrain from smoking, avoid caffeine or exercise for 30 minutes prior to testing, and do it at the same time every day.
Adding spices to your meals can hike your metabolism and improve the old ticker! Penn State University Researchers served identical high-fat meals to two groups of volunteers. They added a mix of spices – including rosemary, oregano, turmeric and cinnamon – to meals served to one of the groups. The study discovered that the volunteers eating the spicy meals saw readings of triglycerides and insulin that were 31% and 21% lower, respectively, than those of the group that ate the blander offering. The researchers suspect that the antioxidants in the spices are responsible.
Make a play list of all your favorite songs and get up and move to them. You don’t have to over think how to exercise, just move. Did you know you use 300 muscles just standing still? So move the furniture back in the living room and dance to the songs that inspire you. It will lift you spirits, burn some calories and strengthen your heart. Better yet, grab a partner and dance a few songs together. Having a buddy to encourage you and support you is very important.
Most of all you need to invest in yourself. You need to believe in yourself. You can transform your life; you just need some help to show you how. Learn – Laugh – Lose! It really can be that easy. Shane Diet & Fitness Resorts can be the safe supportive program with people who are your advocates, who will cheer you toward change. You are worth the life you long to live. You are capable of bringing it to pass. It is time for you to bet on yourself to win!
Happy Valentine’s Day.
Answer: Exercise, pure and simple.
If that weren’t enough for you to slide on your sneakers, here are some more reasons to get moving, get healthy and lose weight. Every month new studies appear listing more benefits. Here is a sample of some discoveries during 2012.
- Arthritis: Aerobic and aquatic exercises reduce the disability of osteoarthritis in the knees and other forms of arthritis. The study form Annals of Internal Medicine also showed that strength training reduces pain and improves function. Adherence to an exercise program was the key to its success.
- Brain Health: According to a study published in Neurology, older people who are more physically active experience less brain shrinkage (linked to cognitive decline and dementia) then their sedentary counterparts. MRI’s revealed that participating in mental or social activities did not affect brain size.
- Breast Cancer: A large study from the University of North Carolina at Chapel Hill reported that women who exercise regularly (both in the past and present), had a reduced risk of developing the disease. Maintaining a healthy weight is also essential, the study found. Weight gain, especially after menopause, nearly wiped out the exercise benefits, so it is important to work out and eat right on a regular basis.
- Dementia: A multi-nation European study reported in the journal Stroke, found that exercise was associated with a 40% reduction in the risk of cognitive impairment and a 60% decrease in vascular-related dementia (such as those resulting from a stroke).
- Fatigue from Cancer: A study involving people with breast or prostate cancer confirmed that exercise like brisk walking or cycling can help reduce fatigue related to cancer and its treatments. This was a review of 56 different studies by the Cochrane Collaboration.
- Longevity: Analysis from the National Cancer Institute in PLOS Medicine used data from 650,000 people in six long-term studies and found that physical activity can add years to people’s lives. Those who exercised moderately (like walking briskly 150 minutes per week) lived about 4 years longer than their sedentary counterparts. Even those who did modest amounts 975 minutes of walking per week) lived about 2 years longer and the benefits were seen in everyone from obese to thin.
- Sense of Well-Being: Two studies from Penn State, published in Health Psychology reported that participants who increased their usual daily exercise by even modest amounts, reported a greater sense of satisfaction with life and positive attitude.
So log off your computer and get moving! Not sure where to start? Search the Shane Diet & Fitness Resorts web site for fitness ideas, or come to one of our resorts to become inspired and to get a jump start on losing weight and getting healthy!
Sodium chloride (salt) is essential to the body. The sodium in salt helps transmit nerve impulses and contract muscle fibers. Working with potassium, it balances fluid levels in in the body. But you only need a tiny amount of salt to do this, less than one-tenth of a teaspoon. The average American gets nearly 20 times that much.
The body can generally rid itself of excess sodium. In some people, though, consuming extra sodium makes the body hold onto water. This increases the amount of fluid flowing through blood vessels, which can increase blood pressure. 28% of Americans don’t know they have high blood pressure which can lead to thicker muscle in the chambers of the heart which is connected to heart failure.
If you have fluid retention, high blood pressure, and/or kidney problems, the Shane Diet & Fitness Resorts Nutritionist will help you prepare to reduce your salt intake at home.
Most of the salt that Americans consume comes from restaurants and processed foods. The leading culprits include snack foods, sandwich meats, smoked and cured meat, canned juices, canned and dry soups, pizza and other fast foods, and many condiments, relishes, and sauces — for starters. But enough comes from the salt shaker that it’s worth finding alternatives.
Here are five ways to cut back on sodium when cooking or at the table:
- Flavor without the shaker. Add flavor to your favorite dishes with spices, dried and fresh herbs, roots (such as garlic and ginger), citrus, vinegars, and wine. From black pepper, cinnamon, and turmeric to fresh basil, chili peppers, and lemon juice, these flavor enhancers create excitement for the palate — and with less sodium.
- Rinse canned food like beans, tuna, and canned veggies. You can reduce the salt by 1/3 or look for “Low –Sodium” or “No Salt” brands.
- Go nuts for healthy fats in the kitchen. Using the right healthy fats — from roasted nuts and avocados to olive, canola, soybean, and other oils — can add a rich flavor to foods, minus the salt.
- Check the Nutrition Facts panel. It lists then amount of sodium in mg. per serving and gives the “percent daily value” (set at 2400 mg.) that contributes to the total daily limit. Since serving sizes are small, you may end up with consuming 2-3 times more than listed.
- Sear, sauté, and roast. Searing and sautéing foods in a pan builds flavor. Roasting brings out the natural sweetness of many vegetables and the taste of fish and chicken. If you do steam or microwave food, perk up these dishes with a finishing drizzle of flavorful oil and a squeeze of citrus.
- Avoid processed and packaged foods. Ten pretzels are 815 mg. One medium kosher dill pickle is 1,181mg. Try a Mediterranean-inspired whole-grain salad with chopped vegetables, nuts, and legumes, perhaps a small amount of cheese, herbs and spices, and healthy oils and vinegar or citrus. For breakfast, cook up steel-cut oats, farro, or other intact whole grains with fresh or dried fruit, and you can skip the toast (and the extra sodium).
- Pick the right poultry. Many manufactures inject chicken with saline to make them juicer and weigh more. The result – a three oz. serving has 400mg. sodium before you season it. Choose an additive free organic brand or buy from your local farmers market. Untreated birds are only 50 to 70 mg. of sodium. Shop for peak-of-season produce from farmers’ markets and your local supermarket for a delicious fresh dinner.
Take these steps to lower your sodium intake and reduce the stress on your organs. Remember – if you don’t take the time for exercise and good eating habits, you will have to take time later for illness. Shane Diet & Fitness Resorts can help you understand the “How” behind the “What”. This will lead to permanent change and improved quality of life and let’s face it, who doesn’t want that!?
Just when you think you have it all figured out, a test comes along to slip you up! How wise are you to how many calories you’re consuming? If you have been keeping a food journal, you will probably do well. Take this quiz to see how smart you are at choosing what foods are best for reducing your waistline. Write down the food you think is higher in calories then find the correct answers below.
- McDonalds medium French fries OR McDonalds Quarter Pounder with cheese
- Two-egg cheese omelet OR two slices of plain French toast
- Medium scoop low-fat vanilla frozen yogurt OR one medium, low-fat blueberry muffin
- Half cup of granola cereal OR one regular cereal bar
- Slice of cheese pizza OR two mozzarella sticks
- One cup of cobb salad OR one cup of Caesar salad
- One can of regular soda OR one cup of Minute Maid fruit punch
- Peanut butter sandwich OR tuna salad sandwich
- One ounce of almonds OR one and a half ounces of raisins
- One medium brownie OR one Hershey milk chocolate bar
If you got one or two wrong, you have paid attention to the Shane Nutritionist. If you missed four or more, plan a trip to a Shane Diet and Fitness Resort to brush up on your nutritional education. Shane will give you a personalized nutrition and physical activity plan, and provide more tips on making healthier choices. Contact Shane at 888-732-9034
- Quarter Pounder = 520 kcal French fries = 380 kcal
- French toast = 312 kcal Omelet = 271 kcal
- Muffin = 288 kcal Yogurt = 112 kcal
- Cereal = 257 kcal Cereal bar = 140 kcal
- Mozzarella sticks = 302kcal Pizza = 231 kcal
- Caesar = 184 kcal Cobb = 262 kcal
- Soda = 189 kcal Fruit punch = 90 kcal
- Peanut Butter sandwich = 342 kcal Tuna Salad Sandwich = 267 kcal
- Almonds = 172 kcal Raisins = 129 kcal
- Chocolate bar = 210 kcal Brownie = 129 kcal
Hundreds of scientific studies on yoga show that it aids in overcoming sleep problems, sinusitis, stress, high blood pressure, type II diabetes, even schizophrenia. Here are some reasons why men should find out what all the Om is about…
• A study published in The Journal Of Urology found that men with Prostate Cancer who practiced 60 minutes of gentle yoga (stretching, breathing, meditation, guided imagery, and relaxation) for one year had eight times less growth of cancer cells than the men who did not do yoga.
• Men experience a lot of stress in their lives. This stress creates cortisol, which stimulates appetite and over eating. This hormone also helps turn those extra calories into belly fat, which releases disease-causing inflammatory chemicals (more prevalent in men than in women). Yoga reduces the production of Cortisol which in turn, controls abdominal fat.
• The majority of Americans who suffer heart attacks each year are men. New research shows that yoga can reduce many heart attack risk factors like high blood pressure, elevated total and LDL (bad) cholesterol and high triglycerides.
• A study reported in The Journal of Sexual Medicine found that men who practiced yoga for one hour each day for three months improved every dimension of sexual functioning – libido, erections, satisfaction with performance, and sexual confidence.
At Shane Diet and Fitness Resorts we know that it is much safer to learn by taking a class from a certified instructor. We don’t recommend that you try to learn from a DVD or book. The Instructor can look at your flexibility and form to guide you and show you how to use different props to protect you making the experience more ease-ful. To find a good class in your community, ask another man first. If you don’t know any men studying yoga, ask a woman or visit the website of the International Association of Yoga Therapists.
Remember guys, this is not competitive so don’t rush the results. It is about the poses and breathing exercises helping your mind and your body. Don’t worry about what the person on the mat next to you is doing. Yoga is a good complement to cardio and strength training. Simply doing a yoga routine 15 to 20 minutes a day everyday will give you discipline, balance and overall fitness while reducing stress and increasing mental focus.Time to find out what you have been missing!
Is spending time indoors hurting your health? If you are like most Americans, and I confess that I am, you spend 90% of your life indoors. And the older we get, the less likely we venture outside. Exploring the great outdoors has numerous benefits to our mental/ physical health and our overall ability to stay healthy. Just think of the trapped miners in Chili when they finally got up to the surface in October of 2010. Their experience really hit me and I made a pledge to take a walk outside every day no matter what the weather! It is all glorious and wonderful doing “green exercise”. Just think of the benefits for your health, and weight loss goals!
A study from the Univ. of Essex in England studied the effects of exercising in the presence of nature and its benefits to mental health, so by being outside, your mood will lift as your exposure to light increases. The outside group was more relaxed and cheerful. They breathed a little deeper and their brain was stimulated more. Removing yourself from the controlled environment of a gym, heighten your senses, improves concentration, challenges your balance, and peps you up. Another study from Univ. of Pittsburgh showed that you might heal faster and experience less pain when you are exposed to natural light.
By exercising outside, your Vitamin D levels will go up as well. Research suggests that “D” protects you from osteoporosis, cancer, depression and heart disease. Keep in mind – the lighter your skin tone, the quicker you produce vitamin D, so wear a hat if you are out for a long time, and wear sunscreen with zinc oxide or titanium dioxide on areas you don’t want to wrinkle.
Take advantage of your lunch hour and take a walk around the block. Instead of taking a “smoke break”, take a “walk break.” You will burn more calories keeping warm and being active! It will get your muscles and blood moving, fill your body with oxygen and clear your head. This will re-charge you to be more productive in the afternoon. It sure beats a cup of coffee.
I am taking advantage of the snowfall outside my door! My friends and I are making plans to head to the ski slopes, do some cross country skiing and snowshoeing hikes in the Catskills. Talk about a fat-burning activity – you can burn up to 700 calories per hour snowshoeing and anyone can do it – just walk.
Stop hibernating and get outside! Pull on your boots and take an uplifting walk. Drink in the fresh air, explore the beauty of nature, burn some calories, feel better stay healthy and stay with your weight loss goals. It only takes a few minutes each day and the benefits are invigorating!
For the first time in human history, overeating is now more of a global health threat than hunger. According to medical journal, The Lancet, more than 3 million deaths in 2010 were attributable to excess body weight, three times the death toll due to malnutrition.
We live in a world of an over-abundant amount of cheap food. Where gorging at the buffet is a practiced on a regular basis and heart disease and type 2 Diabetes is on the rise among young people. With all of the options out there, why do we make the choices that lead us to illness? If we just knew how to change our bad habits and move toward healthy lifestyle changes. Shane Diet and Fitness Resorts can help you do just that! We have lectures and workshops that help you understand how, why and what to do every day to keep you on track. Our counselors help you discover what obstacles are getting in the way of achieving your personal fitness and weight loss goals.
Millions of Americans will try to achieve their New Year’s resolution, pledging to lose weight, spend less money, quit smoking, exercise more…making overnight changes require enormous amounts of self-discipline and support, which can be hard to find. Studies have shown that willpower is a depletable resource. Setting challenging goals can quickly use up your stores of willpower and all your best intentions will fall by the wayside. Here are some tips to staying motivated to creating solid positive changes for 2013.
- Make tiny goals that can sneak under the radar of you mind. Exercising for five minutes instead of an hour might seem worthless, but you are much less likely to resist it. Studies show that five minutes here and there throughout the day still adds up. Five minutes today, will lead to 6 minutes tomorrow, to a half hour by the weekend. Motivation is fleeting and the largest barrier to reaching your goals. By taking small steps you will build up your willpower, create new habits and reach success.
- Search for a deep reason – something compelling – that is the reason for making the changes in your life. Is it because you want to look good in an outfit or is it a matter of life and death! Make it long term, like dancing with your child at their wedding, or being able to really play with your grandchildren.
- Test yourself every week. Time yourself in a plank on your elbows, or hold a squat hovering above a chair. See if you can increase the time you can hold it every week. How about your balance? Stand on one foot. Too easy? Try to balance on the ball of your foot like a dancer.
- Drop the “All or Nothing” mentality. You have to discover what is manageable for you. Be honest with yourself and figure out how you can fit movement into your life. Perform Squats while washing the dishes, raise up on your toes while brushing your teeth, walk the stairs for five minutes during your lunch break, stand while talking on the phone. Don’t overthink it, just find something you can do on a regular basis and don’t get discouraged if you stop – start up again as soon as you can.
Need more help? The Shane Staff is here to provide you with a Success Map to help you reach your diet and fitness goals. We will help get you where you want to go and will give you the tools you need to continue to reach those goals once you leave.
This time of year is hard enough to try to stay on track with our weight loss goals, because of the holiday parties and all of the food and treats associated with them. But to top it off, there is yet another thing getting in our way, the sun. Winter is the time of year when there is little to no vitamin D production due to atmospheric conditions that block UVB rays. Now you might be thinking, ‘why does this affect my health and weight loss goals just like the holiday parties and food?’ It’s because vitamin D does more than just help us maintain our calcium and phosphorous levels. It has been found to be a key nutrient to weight loss and creating and maintaining a healthy lifestyle.
Since the winter months make it more difficult for us to get the vitamin D we need from the sun, Amber Ketchum, Shane Diet & Fitness Resorts Registered Dietitian for our Texas Resort made a list of 10 foods that can help us receive the essential vitamin D we need.
1. Salmon – This tasty fish is loaded with nutrition! Just 3 ounces provides over 100% of your daily vitamin D needs.
2. Tuna – Canned tuna is a great option if you’re looking for a healthy, affordable, and versatile food. One 3-ounce serving of tuna (packed in water) will provide almost half of your daily dose of vitamin D.
3. Fortified Milk – Most cows’ milk these days is fortified with vitamin D since it is essential for absorbing calcium in the body. If you don’t drink cow’s milk, many milk alternatives such as soy or almond milk are now fortified with Calcium and Vitamin D as well, just be sure to check the label.
4. Fortified Yogurt – Just like milk, many yogurts are fortified with Vitamin D, but just make sure to double check the label on this food to be certain it is fortified.
5. Fortified Orange Juice – This is a great way to increase your intake of vitamin D if you don’t drink any type of milk or consume fish. 1 cup (8 ounces) of 100% orange juice fortified with Vitamin D will provide about the same amount as 1 glass of milk.
6. Sardines – These small fish are an excellent source of both calcium and vitamin D. They may be small, but sardines are considered a fatty fish, which means they provide big nutrition in a tiny package!
7. Liver – Liver may not be one of the most popular food choices, but it is one of the few foods that naturally contains Vitamin D, along with many other essential nutrients.
8. Egg (whole, including yolk) – Sometimes eggs get a bad reputation due to the high cholesterol content of the yolk. However, eating the whole egg provides many vitamins and nutrients, including Vitamin D, that are simply not found in the egg white on it’s own.
9. Ready-to-eat fortified cereal – There are so many breakfast cereals available on grocery store shelves today. Many of them are good sources of Vitamin D since they are fortified, just make sure your cereal is 100% whole grain and try to choose those with less than 10 grams of sugar per serving.
10. Mushrooms – There are many varieties of mushrooms that are now grown under tightly controlled conditions with exposure to UV light, which increases their Vitamin D content. These are a delicious option as a plant source Vitamin D. The package will say if the mushrooms are Vitamin D enhanced.
Try incorporating these 10 foods into your diet and you’ll be on your way to getting the vitamin D you need for a healthier life and weight loss.