Renewing Your Fitness Goals After Weight Loss Camp

September 13, 2013 By: consultant 12 Comments

IMG_2364I am writing this blog to all past guests. Whether you were with us at one of our weight loss camps this season, last season or any prior seasons, I’d like to re-emphasize your journey.

 
Those of you who have been home for some time, know it can be hard to translate an exercise routine from a structured program like ours to your home life. But I would like to remind you that it is never to late to start fresh. If things didn’t work out quite as you had planned when you returned home, ask yourself, why? What was it that made it hard? What can you take away as a learning experience from previous attempts at weight loss? Is there anything that could help alleviate some of the stress?

 
There is one thing I know about this situation, and that is that there’s no such thing as failure if something can be learned from the experience. Let’s face it, we can always learn something from our mistakes of the past, sometimes, we just have to look a little deeper than the surface. For those of you who have fallen off the fitness wagon, I challenge you to think about the steps that lead you there and take what you can out of them to make you a happier and healthier person moving forward. Then, I would like you to use this information, dust yourself off, get back up and get back in the game.

 
When you joined us, you made a promise to yourself to meet a goal, to get from point A to point B. We want to help you keep that promise to yourself.
So here I am asking you, have you been staying true to that promise? It’s okay to be honest with yourself. If you’re one that has been successful at home or that has not been home long enough to know, use these thoughts to prepare yourself for possible hard times in the future. However, if the transition has not gone as planned, let’s address this. Even if you started the transition smoothly but fell off the wagon recently, how can you change direction and start moving forward again? To better help you at home, we would like to provide you with some tools.

 
The Shane Team and I will be posting regular fitness and nutrition blogs with topics relevant to fitness, nutrition, healthy living and motivation to help you get back on the weight loss and wellness journey. Just like we were there for you at the resorts guiding you, we are going to again be here for you and help you stay on track. We will also be posting fitness challenges, exercises, inspirational thoughts and quotes on our social media pages, like Facebook, Twitter & Pinterest. If you were with us before, it is not too late to dust off the old exercise program, and get started again. Tomorrow is a good day to also start that healthy eating plan, to start incorporating more movement in your day and to build positive thinking into your life. For those who have not been with us before, visit our website.

 
Think you need a refresher? Check out our Weekend Jumpstart Program at our Texas weight loss camp, a great way to help you get back on the road to success.

Print Friendly

How to Ride Out Dangerous Heat Waves While At Weight Loss Camp or Working Out

June 5, 2013 By: office 6 Comments

Expert Offers Tips on Using The Body’s Own Cooling Mechanisms To Stay Safe During Hot Weather

How-to-Avoid-Summer-Heat(HealthDay News) — Extreme summer heat can be more than uncomfortable, it can be deadly, especially when you are working out or attending a weight loss camp.

Since 1979, about 8,000 Americans have died from heat exposure, according to the U.S. Centers for Disease Control and Prevention. Those most susceptible to extreme heat include the elderly and the very young, people with chronic diseases or mental illness, and those taking diuretics or blood pressure medications.

But young and healthy people are also at risk if they do physically strenuous activities in hot weather, according to researchers.

There are a number of ways to prevent overheating and protecting yourself and others from heat exhaustion and heat stroke, said Dr. Larry Mellick of the emergency department at MCGHealth, an academic medical center of the Medical College of Georgia in Augusta:

 

  • Schedule outdoor activities for early morning or early evening.
  • Take regular breaks in shady areas or indoors so that your body’s thermostat has a chance to recover.
  • Avoid direct sunlight whenever possible. Always use sunscreen to reduce the heat your body absorbs and to limit moisture loss. Wear lightweight, light-colored, loose-fitting clothing and a wide-brimmed hat. People who work in the sun should take frequent breaks and not push themselves too hard.
  • Drink plenty of fluids and don’t wait until you’re thirsty to drink. If you’re doing heavy exercise in the heat, drink two to four glasses of cool fluids each hour. Even when you’re swimming, you need to drink plenty of water.
  • Don’t eat a heavy or hot meal before going outside in hot weather. Doing so will heat your body faster.
  • Avoid liquids that contain alcohol or large amounts of sugar — they may cause you to lose more body fluids.
  • If you’re not used to exercising in hot weather, begin slowly and gradually increase your pace. If your heart starts to pound and you’re gasping for breath, stop your activity; find a cool or shady area and rest.
  • During hot weather, monitor the condition of family, friends and co-workers, and have someone do the same for you. During a heat wave, relatives and friends should call elderly people twice a day to ask how they’re doing.
  • If you have air conditioning, try to stay inside. If you don’t have air conditioning, go to a public place that does have it. If you don’t have air conditioning and can’t leave your home, a cool shower or bath can help keep your body temperature cool.
  • If you don’t have air conditioning, avoid running the stove or oven on hot days.
  • Call 911 immediately if you suspect that you or someone else has had a heat stroke, marked by a high body temperature, a rapid pulse, dizziness, confusion, fatigue, headache, seizure and/or hot, dry skin that is flushed but not sweaty.

 

For more information visit the U.S. Centers for Disease Control and Prevention has more about preventing heat-related illnesses. As Shane’s weight loss camp we make sure that the safety of our guests comes first. Have other fitness safety tips? Find us on Facebook and ask us, we’d be happy to answer.

 

SOURCE: MCGHealth, June 2010, news release

Print Friendly

Are You Succeeding With Your Exercise and Weight Loss Resolutions?

May 8, 2013 By: consultant 74 Comments

gymEvery year exercise and weight loss are ranked as the top New Year resolutions that people make. Were you one of them? Whether you’re looking to drop a few pounds, tone up those muscles or improve your overall health, creating a gym in your house can give you the comforts of home while not having to worry that you don’t have time to get to the gym.

Here are some low cost items that are handy to have around the house as well as ideas on how to use items you may already have.

Cardio
Pick up a good sturdy and fairly heavy jump rope at your local sports retailer. If you are planning on jumping rope indoors, make sure you have at least a nine foot ceiling, if not, head outside! Jumping rope burns approximately 110 calories in just 10 minutes. Change the speed at which you’re jumping to create interval training and to ramp up your cardio experience.

If you are looking for a lower impact cardio workout, head out doors. It is recommended that people walk 10,000 steps a day to maintain their weight. By clipping a pedometer to your belt will help you know how close you are to the 10,000 steps a day. Take the jump rope with you and try connecting with your inner child and skip down the street; trust me, it’s fun.

Building Strength
While you are out grabbing the jump rope you can pick up a few low cost free weights and they can be easily stored under your bed. For a change from weights, get a kettle bell. In just 20 minutes, you can burn up to 400 calories and get firm all over. There are plenty of online videos to assist you in creating a routine.

If weights just aren’t your thing, a rubber resistance band, which mimics machine moves, can help target back, hip and inner thigh muscles as well as biceps, triceps and shoulders. Most come with a door attachment or handles for you to change up your routine.

Many household items can easily be used for exercise too. Rather than purchasing hand weights, use gallon sized milk jugs filled with water and that can be used for any exercise that requires dumbbells. Adjust the amount of water in the bottles and you can change how heavy the weight is.

One of my all time favorite pieces of equipment is a stability ball. You can get creative and do many different exercises to flatten the belly, work out the back muscles, do pushups and much more. Of course, when all else fails, there are always the basic body-weight exercises, most of which only require a bit of empty space on the floor or wall. Squats, push-ups and jogging in place are all great ways to work up a sweat and burn calories and they don’t cost a penny to do.

Use these simple tips to help keep you on track with your exercising and weight loss resolutions. Have fun with your exercise routine, utilize free weight loss tools and there’s never any reason why you can’t succeed. If you have questions on how to make your home a gym and using things around your house, just ask! Our Fitness Coaches are always willing to help.

Print Friendly

A Prescription for Better Health & Weight Loss

April 29, 2013 By: office Comments Off

aaronyoga_page4outof16Most of us spend the vast majority of our time inside. According to one government estimate, the average American spends 90% of his or her life indoors, and as we get older we become even more inclined not to venture out. But is all this indoor time hurting our health and weight loss goals?

Spending time outdoors seems to have discernible benefits for physical and mental health. Granted, some are merely by association and can be achieved by other means, perhaps while indoors, but often only with a great deal more trouble and expense. Here are five potential benefits of spending more time outdoors:

1. Your vitamin D levels will go up

Exposing your skin to sunshine — actually, ultraviolet B (UVB) rays — enables the body to make vitamin D, which is why it’s also known as the “sunshine vitamin.” Research suggests vitamin D may have protective effects against everything from osteoporosis to cancer to depression to heart attacks and stroke.

Of course, it has to be sunny out, and there are some snags. Where you live, the season, and the time of day affect how much UVB reaches your skin. The farther you live from the equator, the less UVB radiation you receive. Vitamin D production is affected by age (people ages 65 and over generate about a fourth as much as people in their 20s) and skin color (African Americans have, on average, about half the levels of vitamin D in their blood as white Americans).

Another problem: sunscreens are most effective at blocking UVB light, the part of the spectrum that causes sunburn, but UVB also happens to be the kind of light that kick-starts the generation of vitamin D in the skin.

The either-or of sunscreen and sunshine vitamin has stirred up a lot of controversy and debate between pro-sunscreen dermatologists and the vitamin D camp. But there is plenty of middle ground here: some limited sun exposure on short walks, wearing a hat and sunglasses to protect sensitive areas and the like, supplemented with vitamin D pills if necessary, and liberal use of sunscreen when you are out for extended periods, particularly during the middle of the day.

2. You’ll get more exercise (especially if you’re a child)

Being outside isn’t a guarantee of being active. Still, there’s no question that being outdoors is associated with activity and indoor living is associated with being sedentary, particularly for children. According to some surveys, American children spend an average of 6½ hours a day with electronic media (video games, television, and so on), time that is spent mainly indoors and sitting down. British researchers found that children are more than doubly active when they are outside.

Adults can go to the gym. Many prefer the controlled environment there. But if you make getting outside a goal, that should mean less time in front of the television and computer and more time walking, biking, gardening, cleaning up the yard, and doing other things that put the body in motion. At the Shane Resorts we use the local playground for a fitness class. Give it a shot – do push-ups on a bench, pull-ups on the jungle gym, swing on the swing and really pump with your legs and abs, etc.

3. You’ll be happier (especially if your exercise is ‘green’)

Light tends to elevate people’s mood, and unless you live in a glass house or are using a light box to treat seasonal affective disorder, there’s usually more light available outside than inside. Physical activity has been shown to relax and cheer people up, so if being outside replaces inactive pursuits with active ones, it might also mean more smiles and laughter.

Researchers at the University of Essex in England are advancing the notion that exercising in the presence of nature has added benefit, particularly for mental health. Their investigations into “green exercise,” as they are calling it, dovetail with research showing benefits from living in proximity to green, open spaces. So pack a healthy picnic in your backpack and go for a hike.

4. Your concentration will improve

A study published in 2008 found that children with ADHD scored higher on a test of concentration after a walk through a park than after a walk through a residential neighborhood or downtown area. Other ADHD studies have also suggested that outdoor exercise could have positive effects on the condition. Truth be told, this research has been done in children, so it’s a stretch to say it applies to adults, even those who have an ADHD diagnosis. But if you have trouble concentrating — as many do — you might see if some outdoor activity, the greener the better, helps. Take a break from work in the afternoon and walk around the block. It only takes a few minutes and it works a lot better than another cup of coffee.

5. You may heal faster

University of Pittsburgh researchers reported in 2005 that spinal surgery patients experienced less pain and stress and took fewer pain medications during their recoveries if they were exposed to natural light. An older study showed that the view out the window (trees vs. a brick wall) had an effect on patient recovery. Of course, windows and views are different than actually being outside, but we’re betting that adding a little fresh air to the equation couldn’t hurt and might help.

Take it from us, at Shane Diet & Fitness Resorts we often try to find different fitness routines and activities that can be done outside. So take advantage of the warm weather and take your work and play outside. It will do you a world of good with your health and weight loss goals.

Print Friendly

Get Stepping Toward Weight Loss

April 17, 2013 By: office 21 Comments

A lot of us assume that if we go to the gym and workout at least 30 minutes a day, everything will be okay, but what about the other 23 and a half hours of the day? Studies have shown that as a whole Americans have all become more desk bound  meaning that many of us spend the majority of the day sitting down. This is neither helpful with weight loss, nor living a healthy lifestyle.

A study published in 2012 by the American Journal of Clinical Nutrition found that watching several hours of TV and YouTube videos, even if participants engaged in seven or more hours of rigorous exercise, was connected to a higher risk of death, including cardiovascular disease.

We need to do more than just workout 30 minutes a day. One beneficial habit to take up is to walk or use the stairs throughout your day in conjunction with your 30 minute workout. According to an article in The Wall Street Journal, an increasing number of people have started tracking their movement with pedometers (tracking steps) or accelerometers (rate a person moves and the calories used). And according to the Director of the Center for Behavior and Health at Northwestern University, Bonnie Spring, there has been so much focus on making sure we have our 30 minute workout, that we are not focused on how most of us spend the rest of our day.

According to the American Heart Association, a goal for everyone should be to take 10,000 steps a day, a 2010 study conducted by the Journal Medicine & Science in Sports & Exercise; Americans take 5,117 steps a day on average. By increasing our steps, it can help in modest weight loss and better glucose tolerance for individuals at risk of diabetes.

How many steps is 10,000 steps? Dr. David Basset Jr. from the University of Tennessee compares 2,000 steps to walking approximately one mile and climbing 10 stairs is approximately taking 40 steps on level ground.

It has been shown that states with a higher step count have lower rates of obesity, although there is no proof of cause and effect. The map below show the states color coordinated with their obesity level. For example, Colorado is yellow and their average step count is 6,500. Arkansas is orange and has an average step count of 4,500.

obesity by state map

Getting started is easy. Get yourself a pedometer or install a pedometer app on your phone like Pedometer FREE GPS + for iPhone. Go through your day like you would any other day and track your steps for a week. Then challenge yourself. If you’re under 10,000 steps a day, work towards hitting that every day. If you are over 10,000 steps, challenge yourself to do more. It’s easy to do; take the stairs rather than the elevator, when going somewhere park as far away from the door as you can, and instead of trying to get everything done in one trip, take multiple. Doing so will not only help you reach the recommended number of steps, but it will help you reach your weight loss goals and achieve an overall healthier lifestyle.

Print Friendly

Can Physical Activity Help With More Than Just Weight Loss?

March 21, 2013 By: office Comments Off

YogaFIXEDDid you know that regular exercise not only makes your body fit, but your mind and spirit too? It can help ease anxiety, stress, and depression; as well, as boost your self-esteem and energy levels. People who exercise more also tend to eat more nutritiously. In a study of 278 adults ages 60 and older, those with depression had a lower intake of fruits and vegetables (the main sources of antioxidants) and a lower intake of dietary antioxidants overall compared with those who weren’t depressed. Studies have also shown that individuals who are stressed tend to not only consume lower amounts of antioxidants. But individuals also tend to consume more food overall, which can make it very difficult for weight loss, which can in turn cause more stress.
You only need to exercise for a minimum of 20 to 40 minutes, this amount of time is better for reducing anxiety and increasing energy than shorter bouts of exercise. Choose any exercise you enjoy and you’ll be more likely to make it a habit. It’s easy, just taking a brisk walk outside clears your head, helps you absorb vitamin D (another depression fighter) and relieves tension. Studies have shown that if you incorporate walking into your fitness routine, you are more likely to stick to it.

 

These strategies can help you incorporate exercise a part of your routine:

  • Enjoy exercise by keeping it at a level that is comfortable for you
  • Maintain a regular schedule – exercise before work or at lunch. Try joining a class, basketball league, cycling club, or other group
  • Change your outlook. Focus on the positives, like how it gives you more energy and can help reduce stress in addition to helping with weight loss

In addition to reducing stress and helping with weight loss, staying physically active as you age may also prevent or delay the onset of Alzheimer’s and other memory disorders. In one study, older adults who spent a decent amount of time on mentally challenging activities had about half the risk of developing Alzheimer’s as those who rarely engage in physical activities. This test also included brain-saving activities like playing cards, or checkers, reading, working crosswords, or other puzzles and visiting museums. Just remember if you are doing anything seated for long periods of time, get up and move around every hour or so to keep your blood flowing.
Another mental and physical challenge to explore is orienteering – a race in wilderness navigation using a map and campus. Visit their website for information, events and resources. Shane Diet & Fitness Resorts Instructors have a lot of mental and physical challenges to keep you motivated and moving.

Print Friendly

Five Fatigue Fighters For Your Weight Loss Regimen

February 28, 2013 By: consultant 18 Comments

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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!

Print Friendly

4 tips to lose the last 10 pounds

February 19, 2013 By: consultant 9 Comments

P1010360Why 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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.

 

Print Friendly

Have A Healthy Heart for Valentine’s Day

February 12, 2013 By: consultant 11 Comments

healthy_heartThe 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.

Print Friendly

Better Than a Magic Pill For Losing Weight & Getting Healthy

February 5, 2013 By: consultant 5 Comments

1   shutterstock_95045926Question: What has a major impact on weight reduction, better cholesterol levels, lower blood pressure, improved blood sugar control, stronger bones, a healthier heart, and more?

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!

 

Print Friendly

Request Additional Information

Price Match Guarantee

Check out details for Shane's Price Match Guarantee for our New York Resorts.

New York Google Plus

Shane Diet & Fitness Resorts NY Google+ Page

Award Winning…

Shane Diet & Fitness Resorts Awards

Testimonials

I loved the variety of classes offered...

I loved the variety of classes offered as well...

Jacqueline (New York) 24

See Young Adult Testimonials

What a great week

What a great week I had... Thanks for it all.

Shirley (Arizona) 70

See Adult Testimonials