5 Reasons You’re Not Losing Weight (That Have Nothing to Do with Diet or Exercise).

March 3, 2015 By: office Comments Off

We’ve already seen extreme weight loss all over the media. From fat farms to The Biggest Loser to Boot Camp Fitness Retreats, we’ve seen all the success stories—and we’ve also seen most of these people gain all the weight back (and often gain back even more.)  If diet and exercise were the only two factors involved in weight loss, these “fitness camps”  for adults would be complete. But they’re not.

fatgirlAt Shane Diet & Fitness Resorts, we know that permanent weight loss goes beyond mere discipline and a health routine.  There may be many underlying factors that are preventing you from achieving your best body yet, and we’re here to help you get to the bottom of it.

Here are five potential obstacles that shed light on another side of the weight loss story:

1.  You’re dehydrated.

 Experts estimate that 75% of Americans are chronically dehydrated, and may not even know it, according to CBS. Not only will chronic dehydration affect energy levels, but it is also associated with mood disorders, chronic fatigue, and disease.

If you want to become a better fat-burner, drink water! From a weight loss standpoint, water allows the stomach to be hydrated, so it can better produce hydrochloric acid (HCL), which is needed to digest a big meal. If the stomach is dry or dehydrated, it won’t produce enough HCL for digestion because that important acid would end up burning the stomach lining. This means the food can’t be digested properly, which causes bloat and weight gain.

The Institute of Medicine recommends 10 cups of water per day, but you’ll have to drink even more if you also consume dehydrating beverages, like coffee or soda. But if you are chronically dehydrated, it’s better to let these beverages go. (We know you can do it!)

2.  You’re trying too hard.

 Relax! Holding yourself in a state of stress is exhausting.  If you become too rigid or extreme in your weight loss goals or regimen, this often induces a state of stress that can actually reverse your progress. The more energy you spend in stress, the less energy, will power, and discipline you’ll have by the time evening rolls around, which is when most of us need self-control most (late night binges, anyone?)

As for your fitness, if you’ve tried run-of-the-mill “boot camp fitness classes” or “weight loss camps” these programs can be so stressful that the body learns to hate exercise, which makes it impossible to keep up in the long run. That’s why we at Shane Diet and Fitness Resorts create a fun and varied workout schedule in a friendly, supportive, and super-safe environment.

3. You’re sleep deprived.

Yawn! The U.S. Centers for Disease Control and Prevention reported that nearly one-third of American adults are not getting the recommended 7-9 hours of sleep, and 40.6 million American adults are sleeping six or fewer hours per night.

Prioritizing sleep can be one of the best things you do for weight loss. Getting more Zzz’s will help you to regulate your hormones, repair and rejuvenate the body at a cellular level, and give the internal organs a chance to rest, recover, and cleanse themselves from a long day at work.

To create a sleep schedule, start by waking up and going to sleep at regular times every day. To improve your overall sleep quality, join us at Shane Diet and Fitness Resorts to learn and practice the most effective ways to guide you to a deep and peaceful sleep, and even how to reset your body while you are still awake. (Yes, it’s possible!)

4.  You’re stressed.

When your body is in a chronic state of stress (even if it’s mild stress from e-mails, interactions with others, watching a horror movie), the body enters “fight or flight” mode, which essentially stops you from digesting food, detoxification of the body, or proper elimination. Instead, the body goes into a protective mode, which increases the likelihood of fat storage. If you are stressed while eating a large meal (even if it’s healthy) the body will not have the energy supply to properly digest it all, and it could end up being stored as fat or showing up as bloat.

Throughout your day, practice deep breathing, smiling, and tremendous patience with the challenges around you. See them as opportunities to make yourself better, not another wrecking ball to knock you down.

5.  Your breath is shallow.

Breathing is our body’s primary function in keeping us alive, yet no one ever taught us how to breathe properly! The breath is our most accessible, readily available, and least expensive tool for proper health—and fat burning.  An adequate supply of oxygen is crucial for the body’s optimal functioning, but most of us breathe so shallowly that we only use the upper portion of the lungs (chest breathing).

To involve the lower lobes of the lunges and nourish the body with a fresh oxygen supply, put your hand on your belly and practice taking a long deep inhale so the belly expands like a balloon. Then slowly exhale all of the air as slowly as you can, as the belly button moves in toward the spine.  The more you practice this, the more you will be able to calm your body and brain, and become a better fat burner.

Ready to Lose Weight?

So you think you’re ready drop the extra baggage once and for all? Join us this summer at Shane Diet and Fitness Resorts for a complete, balanced weight loss program. No gimmicks, no extreme fads, and we won’t make you cry on TV like The Biggest Loser. Learn to love exercise, thrive on a delicious and healthy diet, and feel good about your brand new body. We’re ready when you are!

By: Katie Papo

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Are Products Containing Greek Yogurt Really Healthy For A Weight Loss Program?

February 11, 2015 By: eteam Comments Off

When embarking on a weight loss program, Greek yogurt continues to be all the rage and is a favorite food at our Shane Diet & Fitness Resorts. But are all products containing Greek yogurt really healthy?

As long as you are getting the non-fat version, Greek yogurt is a low calorie, high nutrient food packed with protein which can help keep you full and aid in weight loss. But be aware that packaged foods such as cereals and bars claiming to be “made with real Greek yogurt” actually contain only a small amount of yogurt powder which is heat treated, killing the beneficial bacteria that yogurt is known for.

Greek Yogurt Products

The same goes for yogurt-covered raisins, pretzels, granola, etc. All contain yogurt “coatings” made from some combination of sugar, oil, whey and yogurt powder. If you check out the ingredients labels on these products, it is likely that one of the first ingredients would be sugar or another disguised name for sugar like dextrose, sucrose, corn syrup or cane syrup.

Manufacturers can throw whatever pictures or health claims they want on a package to make it appear healthy, but they can’t hide the actual ingredients. Always read the ingredients label and if it takes more than 15 seconds of your time or if there are lots of words you can’t pronounce, you may want to put that product back on the shelf!

If you’re looking for a healthy yogurt, the absolute best you can get is plain non-fat or 0% Greek yogurt, then sweeten it yourself with honey or stevia, fresh fruit or nuts. If you’ve tried Greek before, be aware that different brands can have a completely different taste and consistency. If you tried one and didn’t like it, don’t give up on Greek yogurt as a whole. Try mixing in different toppings or adding it into a smoothie to get an extra burst of protein without the extra sugar or fat.

By Megan Ware, RDN, LD

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Simplifying PRE– and POST- Workout Nutrition for Weight Loss

August 20, 2014 By: office Comments Off

Written by Sonya Luisi, M.S. Dietetics and Nutrition

Pre & Post Workout Blog

What you eat before a workout is imperative for fueling your workout and maximizing your performance.

What you eat after a workout is crucial for optimizing the recovery process and gives your body the energy it needs to recover quickly and work more efficiently.

Ensuring that you have the proper PRE- and POST- workout nutrition will certainly play a positive role in your overall results.

What should you eat BEFORE a workout?

The last meal you eat before your workout is meant to give your body all the energy it needs to ensure optimum performance. Your pre- workout meal functions to:

  • Decrease muscle glycogen depletion
  • Decrease muscle protein breakdown
  • Decrease post workout cortisol levels

According to the Sports, Cardiovascular and Wellness Nutritionist group, your pre-workout meals should be a combination of low-fiber carbohydrates without added sugars and protein.  Aim to make your meal or snack with well-tolerated foods, which means avoiding fast foods, pasta buffets, high fiber products and spicy foods. Aim to eat these about 45 minutes to one hour before your workout though food intake timing may differ for each individual depending on your body’s ability to tolerate specific foods before activity.

Stay hydrated with water and avoid carbonated beverages before physical activity. Sports Dietitians suggest aiming for 16 ounces of water two hours before your workout.

For a quick carb fuel-up to your next workout, chose an apple and with all-natural peanut butter. For a PRE- workout meal option, mix salad greens with assorted veggies and a hardboiled egg, with a drizzle of olive oil and vinegar, or your favorite low-fat dressing.

What should you eat AFTER a workout?

Immediately after a workout the body needs to repair, replenish, recover and adapt.  Your post- workout meal is a first defense for maintaining and building lean body mass, which increases our metabolism and helps us burn more calories throughout the day. In addition, a post workout meal will:

  • Decrease muscle soreness and fatigue
  • Decrease muscle protein breakdown caused by exercise
  • Decrease cortisol levels
  • Replenish depleted glycogen levels from exercise
  • Increase overall muscle protein synthesis

A post- workout meal should be a combination of protein and carbohydrates. Aim to consume these within twenty minutes post- workout when our body is primed and ready to accept protein and carbohydrates so it can immediately begin processing the nutrients to accomplish all the above functions.

Put one medium banana, one cup unsweetened vanilla almond milk and ice in a blender for a quick post-workout snack. For a post workout meal, have “breakfast for dinner”: scramble one whole egg and two egg whites with a handful of chopped spinach, bell peppers and ½ sweet potato, diced and add one ounce of low-fat cheese or avocado.

How do you incorporate PRE and POST workout meals into a weight loss plan?

Menu planning will be the most important tool to incorporate into your daily activity to ensure your pre and post workout meals are not “extra” calories but are part of your total daily energy needs. For example, if your estimated energy needs are 1500 to 1700 calories per day, then the calories from the meals and snacks before and after your workout need to be part of those 1500 to 1700 calories – not in addition to them!

Sources:

http://scandpg.blogspot.de/2012/03/eating-for-exercise.html Accessed July 19, 2014.

http://www.acaloriecounter.com/diet/pre-and-post-workout-meal/ Accessed July 20, 2014.

http://www.muscleandfitness.com/nutrition/gain-mass/sponsored-post-pre-and-post-workout-nutrition-simplified Accessed July 20, 2014.

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Fun and Tasty Watermelon Recipe!

August 18, 2014 By: office Comments Off

Written by: Kori Mann, Nutrition Intern

watermelon recipeWhen the summer heat hits and everyone is looking for a way to stay cool, not much can beat an ice cold slice of watermelon. Originating from southern Africa, watermelon proves more nutritionally dense than most would think. 92% of the fruit is water and it contains antioxidants including vitamin c and lycopene; the latter is involved in cancer prevention research, particularly in regards to prostate health. Two cups of diced watermelon is about 80 calories, 21 grams of carbohydrates, 270 milligrams of potassium, 30 per cent of the Daily Value for Vitamin A, and 25 per cent for Vitamin C.

The water and potassium content make watermelon a great post-workout snack. Though the fruit alone is delicious, try adding pieces to a salad with some balsamic vinegar, blending some into a fruit smoothie, or making a surprising salsa to go with your meal. Even adding watermelon to a stir fry is a fun way to bring in color and natural sweetness to a dish! Save money and buy your melon whole instead of pre-cut; look for a fruit that is heavier than it seems with a cream-colored patch on the side. Info gathered from watermelon.org Try serving this with your next meal:

Watermelon Gazpacho

Recipe adapted from “A Couple Cooks” website

Serves 4

Ingredients

  • About 8 cups watermelon, cubed
  • 1 medium cucumber, diced
  • 1 medium tomato, quartered
  • 2 medium shallots, peeled and quartered
  • 1⁄4 cup loosely packed basil leaves
  • 2 tablespoons red wine vinegar
  • 1/8 teaspoon salt
  • A few dashes hot sauce (optional)

Directions

Place the watermelon into a blender or food processor and blend. Pour into a bowl or container, and set aside. Place the cucumber, tomato, shallots, and basil leaves into the food processor. Blend until smooth. Pour the mixture into the container with the watermelon and mix them until fully combined. Stir in the red wine vinegar, the salt, and add the hot sauce. Chill for 2-3 hours before serving.

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What Exercise Fits You Best?

April 22, 2014 By: office Comments Off

By: Debbie Davis

“What exercise fits you best?” is a pretty straight forward question with an even more straight forward answer. It’s simply the kind of exercises that you like and are more likely to do! The bigger issue here is that our preferred exercise is usually not enough. Our guests at Shane Diet and Fitness Resorts tell us all the time, “I love Zumba but I hate cardio, weights etc.” Rarely do they incorporate strength training, stretching and cardio into what would be a more balanced, effective workout regime.

Personal_trainer_showing_a_client_how_to_exercise_the_right_way_and_educating_them_along_the_way

The exercise that fits you best is clearly the exercise you will do. If you enjoy it, you’re more inclined to do it with more consistency. But the key point to remember is to make sure you are including a balance of all exercises. You may never love stretching but it is imperative for overall performance that you stretch your muscles. You may never run a 10K, but cardio training is critical for your overall heart and lung health. Many won’t be entering Strong Man competitions, but strength training is critical for bone and muscle preservation, which additionally benefits your quality of life as you age.

So, by all means begin with the exercise you most enjoy doing, take that exercise and excel, practice, train and challenge yourself. Then take the forms of the exercise that are not your favorite and implement them into your routine in an effective way. If cardio is your thing and you perform cardio 5 days a week, consider taking that to 4 days a week and adding 2 days of strength training (one of which can be included on a cardio day). Another idea is possibly taking two days a week to perform a High Intensity Interval Training (HIIT) workout which has a cardio component as well as a strength training component. Stretching for better range of motion and flexibility should be included in your daily workout routine. As a personal trainer for over 15 years, I understand loving some forms of exercise and hating others. I would like to challenge you, though, to continue to excel at what you enjoy but to also consider taking your challenge one step further and adding what you’re not so comfortable with for better overall physical health. Your body will thank you!

Below is a link to a fun quiz that reveals your exercise personality type, it takes 1 minute. See how accurate it is for yourself and then post it on our Facebook page. Happy Fitness!

http://exercise.about.com/library/blfitnesspersonalityquiz.htm

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Compound Movements, or, Exercise for the Overwhelmed!

April 8, 2014 By: office Comments Off

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.

DumbbellDeadlift

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!

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Can You Incorporate Fitness In Travel?

March 27, 2014 By: consultant 2 Comments

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

SCW-4

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

Benefits

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
  • Rejuvenation
  • 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.

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Journey of A Weight Loss Camp For Adults Intern: Post 5

March 25, 2014 By: consultant 1 Comment

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?

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Journey of A Weight Loss Camp For Adults Intern: Post 4

March 19, 2014 By: office Comments Off

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?

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Journey of A Weight Loss Camp For Adults Intern: Post 3

March 11, 2014 By: consultant 712 Comments

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.

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