Healthy Eating Begins with a Good Nutritional Plan

March 13, 2015 By: office Comments Off

We often hear from our Shane Diet & Fitness Resorts adult guests that they eat really healthy: good fats, lean protein, complex carbs, lots of delicious fruits and vegetables. So it is a shock to them that they are overweight or can not lose weight.

The ugly truth is, too much and too little of anything can cause obesity.  Tweet this. For this reason, it is essential to have good nutritional plans that incorporates all aspects of healthy eating and a healthy lifestyle. Adult weight loss camps like Shane Diet & Fitness Resorts attempt to come as close to achieving an ideal diet as possible. When combined with fitness routines, healthy weight loss is successfully achieved.

THE IDEAL DIET

    An ideal consists of the following proportions:

  • 30-35% Fat
  • 30% Saturated fat
  • Unsaturated fat
  • Omega-3 and Omega-6 fatty acids (Approximately 2-4 fish a week)
  • 10-35% Protein
  • 45-65% Carbohydrates
  • Simple Carbohydrates:
  • Natural sugars
  • Complex Carbohydrates
  • Fibers (At least 20 grams a day)
  • Starch

BREAKDOWN OF FOODS

    To break this down:

  • 1) Fats can be incredibly good for you, but you must avoid trans fat and eat saturated fat in moderation Tweet this. Limit total fat intake to 20 to 35% of your daily calories.
    • a. Trans fats include processed foods with oil, like fried potatoes (aka French fries) and fried chicken. Trans fats should be avoided.
    • b. Saturated fats, such as meat, seafood (eg shrimp and crab) and dairy, should comprise less than 10% of your total daily intake.
    • c. Mono-unsaturated fats, such as that in nut oils, nuts, avocados and guacamole, chickpeas and hummus, and olives and vegetable and olive oils, should be substituted for the remainder of your fats.
    • d. Omega-3 and Omega-6 fatty acids are found in such foods as fish and anchovies, and other such fish. They are especially good for you, and you should also have a minimum of two fish and a maximum of 4 fish a week.
  • 2) Protein is also essential to your diet. It can be found in eggs, fish, chicken and various lean meats and vegetable meats. Protein should comprise anywhere from 10 to 35% of your diet Tweet this.
  • 3) Carbohydrates get a bad rap. They, too, are essential to your diet. In fact, carbohydrates should make up between than 45-65% of your total daily intake Tweet this. Carbohydrates can be divided into Simple Carbs and Complex Carbs.
    • a. Simple carbs are sugars, both natural and added. Natural sugars include fruit sugars (fructose) and milk sugars (lactose). Added sugars include the sugar from candy and soda. While it is best to not have added sugars in your diet at all, if you must, you should not have more than 50 grams.
    • b. Complex carbs include fiber and starch. Fiber is the fibrous vegetable meat material in beans, fruits, and vegetables, as well as oats. Starch can also be found in beans, fruits, vegetables and oats, as well as bread. You should have at least 20 grams of fiber a day.

MIXING AND MATCHING

It is clearly a mixing and matching game. You must involve all food categories at their respective percentages, while many foods overlap. However, it is vital that you mix and match until you get the right combination. If you do not, you will only self-sabotage your own body and your attempt at having a healthy lifestyle.

CALORIE COUNTING

The best way to keep track of how what calories, grams, and percent of each you are eating is to download a Calorie Counting app on your phone, or alternately keep a mini notebook for this specific purpose. Then, track the numbers by using the Nutrition Facts on the sides of packages.

If you are eating something that does not list the nutrition facts and do not have the Calorie Counting app, go online and check out the percentages, grams, and calories. After you’ve done this for a few days, you’ll start to see a lot of repetition. In fact, after a few days, or even a week, you’ll have a steady diet in place, and a good idea of what you can eat on your diet.

Sustainable weight loss is attainable with the healthy eating and solid fitness routines. So go ahead and feast yourself! But feast wisely.

Print Friendly

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

Print Friendly

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

Print Friendly

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.

Print Friendly

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.

Print Friendly

Nutritious Recipe Spotlight: Chia Seeds

May 13, 2014 By: office Comments Off

Nutrition Spotlight: Chia Seeds

chia seeds

Chia seeds are tiny black and white seeds that have recently caught the health industry by storm, and with good reason – These little seeds are a nutrition powerhouse. With origins in Mexico and South America, chia seeds were once thought to have supernatural powers. They are in fact excellent sources of several nutrients; just 2 tablespoons (one serving) contains 138 calories, 9 grams of heart- healthy fat (excellent source of omega-3), 5 grams of protein, and 18 percent of the Daily Value for calcium. The taste is very similar to flax seeds, mild and nutty, and chia can be used similar to flax.

If you’re looking for a nutritious recipe and simple ways to boost your eating plan, try sprinkling ground or whole chia seeds over foods like yogurt, cereal, salads, mixing them in smoothies, or even use as a replacement for eggs in baked goods. One very unique property of chia seeds is the ability to form a gel when mixed with liquid. In just a few minutes, a smoothie will thicken into a creamy texture; you can even make jams and pudding out of them.

Info gathered from Food and Nutrition Magazine, Jan/Feb 2014 Issue

Here’s a nutritious recipe to try:

Lemon Chia Pudding
Makes 4 servings
Recipe from Food and Nutrition Magazine, Jan/Feb 2014 issue

Ingredients:
• 1 TBS olive oil
• 2 TBS maple syrup
• 2 TBS granulated sugar
• 1 large lemon, juice and zest
• 1 cup nondairy milk, such as coconut or almond
• ¼ cup chia seeds
Directions:
Blend together the olive oil, maple syrup, sugar, lemon zest and juice, and almond milk. Add the chia seeds, whisk together and let sit for 15 minutes until gelled.

Amber Ketchum, MDS, RD
Shane Diet & Fitness Resorts

Print Friendly

Fats: A Necessary Evil?

April 18, 2014 By: office Comments Off

In the 80s everywhere you went, from the grocery store to your nearest vending machine, that familiar phrase “Low Fat” rang out time and time again. It was almost as though fat was worse for you than the myriad chemicals present in the diet soda or ranch dressing you were consuming. Now, years later, we find things to be quite different. So much so, that a few years back a certain soft drink company rebranded themselves by launching a “Throwback” drink whose singular claim to fame was that it was making use of real sugar again…leaving us all to question, “Well, what was I drinking before?” A return to basics is being touted as the healthiest way toward staying…well, healthy.

176843612_27f9db18b6_o

Still, fat has been one of those persistently hounded culprits in the battle of the bulge. And with good reason, I mean…isn’t that what we’re all being told to burn and limit? Fat? Cholesterol? Calories? They are the enemy! Not necessarily. It’s important to stress, as a good part of any diet, the ability to differentiate between good fats and bad ones. So if you’re going to be watching fats as part of your weight-loss regimen, keep these important points in mind to dispel whatever myths you may have been fed about fat in the past.

  • Fats can be divided into two teams…the “hero” fats and the “bad guy” fats. Stick with the hero fats, unless you want to get locked up in a prison of your own creation! “Hero” fats include: monounsaturated and polyunsaturated fats. “Bad Guy” fats include: trans fats and some saturated fats (excluding the aforementioned ones).
  • Never judge a food product by its label alone. “Fat-free” or “low-fat” isn’t an invitation to gorge yourself on whatever it is you’re consuming. In fact, many of these products have been reently found to include ingredients with addictive properties that leave you coming back for more and overeating, as a result, so watch it!
  • Become a fan of the “FANS” acronym. And keep it in mind when deciding which fats you should be eating more of. Fish, Avocado, Nuts and Seeds contain some of the very best complex fats that your body needs to consistently feel and look its very best.

Unknown

So to recap, not all fats you come across are out to get you, it’s just important to be aware of the ones that are!

Print Friendly

Obesity News: Food Addiction Similar to Drug Addiction

April 1, 2014 By: office Comments Off

Overeating SmallFood addiction is not only a serious problem, but can also be a major contributor to becoming overweight or obese.  According to a new study, food addiction tendencies create strong responses in the brain similar to those of drugs and alcohol, as reported in Discovery News by Marianne English.

In the past, researchers have used functional MRI machines to look at the relationship between obesity and substance addictions.  This is the first time that the link between food addiction tendencies and responses in the brain are being observed.

An experiment was set up with 48 young women enrolled in a weight management program.  These subjects ranged from lean to obese based on their body mass index (BMI).

After using the Yale Food Addiction Scale to assess subjects’ food addiction tendencies, researchers placed them into a MRI machine to measure blood flow in different areas of their brain.

Each subject was presented with one of two photos: one photo was of a chocolate milkshake, with the other being a glass of water.  Five minutes after exposure to these photos, subjects received small portions of a chocolate shake or a flavorless solution, depending on the image they had been presented with.  When subjects with higher food addiction tendencies viewed photos of a milkshake, they displayed brain responses similar to what’s seen in individuals with addictive behaviors toward drugs or alcohol.

It was also discovered that BMI did not necessarily predict levels of food addiction.  In addition, anticipation of food produces greater response in the brain when compared to actually consuming the food.  This may be an explanation as to why people with addictive eating behaviors overeat from not feeling satisfied.

There will need to be more research done on this subject to discover men’s food addiction behaviors, since this specific study only focused on women.  There will also need to be more research done on various age groups.

The CDC believes that these types of studies will also help us understand biology’s contributions to obesity, which affects nearly one third of adults in America.

What are your thoughts on food addiction?  Can you believe that the brain responses towards food can be as powerful as a reaction towards drugs and alcohol?

Print Friendly

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.

Print Friendly

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?

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

My son gained confidence, in addition to knowledge, fitness and health...

Peter has had an incredible...

Kathleen Parent of Peter, (Dallas, TX)

See Young Adult Testimonials

I feel very thankful that I found SDR!

Things are going great! I have lost 39...

Christina (Maryland) 50

See Adult Testimonials