Health & Wellness at the La Cantera Hill Country Resort

April 29, 2014 By: office Comments Off

Original Article Courtesy: La Agencia De Viajes Magazine.
Translation: Miranda Southwell

San Antonio is, for many, the shopping mecca of the United States. But, beyond the shopping, the locale offers an ideal space for travelers looking to change their eating habits for the better. Shane Diet & Fitness Resort is located in the La Cantera Hill Country Resort hotel and offers physical fitness and weight loss programs for adults. The Executives: Ziporah Janowski, co-founder and president; Debbie Davis, program director and fitness coach; and Jackie Poplanski, program developer and behavior coach, are the ones responsible for personally tending to guests of the resort and offering them access to nutrition programs, physical fitness and dietary counseling so that, day by day, they learn to incorporate healthier choices into their lifestyle.

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Eating proper portions of well-balanced meals, learning how to change unhealthy dietary habits, developing a regular exercise plan and being able to do it all in a setting that truly encourages and inspires its guests are the four fundamental cornerstones that the program offers potential visitors.

Regarding the variety of different people that attend the program, Janowski commented that there were distinct plans to accommodate every circumstance, such as their Corporate Weight Loss and Bridal Packages. “The Corporate Package is designed for business executives and human resource professionals who need to deal with their own weight issues and physical fitness needs with a personalized plan of 3, 7 or 21 days,” she told us.

It’s important to note that Shane Diet & Fitness Resort is in operation throughout the year with programs that vary in length, starting with the shortest 3-day program. Rates include luxury accommodations, meals, group classes, workshops and activities as well as individual sessions with nutrition and fitness professionals.

 

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Weight Loss Surgery: Giant Leap or Stepping Stone?

April 29, 2014 By: office Comments Off

So you’ve gotten a weight-loss surgery, what next? A lot of people who undergo lapband surgery, gastric bypass or liposuction seem to believe it’s a free pass to continue eating the way they were accustomed to. The SAME way that led them to the point where they needed weight loss surgical intervention in the first place!

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We at Shane Diet & Fitness Resorts know that weight loss is a matter of behavior modification. It starts with you! Changing your mind is the only real way to create lasting change within the body and when your insides are feeling strong, your outsides are sure to reflect that.

There simply is no substitute for adequate exercise and a balanced diet that suits your body’s own unique needs in a way that’s both satisfying and conducive to good health. By all means, utilize surgery as a first step, but take it for what it is…a stepping stone to a place you couldn’t get before and a start to the new lifestyles you need to cultivate a future brimming with the best you have to give.

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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.

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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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13 Things I Learned At Weight Loss Camp

April 15, 2014 By: office Comments Off

By: Eugenia Correa, @eucorrea
Originally Published: April 11, 2014 on ‘Blog de BabyCenter’
(translation: Miranda Southwell)

A month ago I was invited to spend a week at a weight loss camp in San Antonio, Texas. Even though I don’t consider myself overweight, I will admit that since the birth of my baby, it’s been much more difficult for me to control my diet, do exercise and keep myself in shape. It was a hard week because it made me realize that I’m very far from my ideal physical condition. Additionally, my daily meal portions tended to be much larger than they ought to have been.

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A week in this resort was enough to make me see that I can improve, day-by-day and that daily habits are the ones that make a difference in your desire to lose weight. This experience granted me the tools for transformation that I needed to create substantial change in my daily life. While I was there, I lost a kilo (approx. 2.2 lbs.), and after one month at home, I lost two more by making simple changes to my routine. Here are some of the things that I learned during my stint in the program that have helped me keep the weight off:

  • You don’t have to wait until you become what you believe to be the worst version of yourself to join one of these programs. It’s a program of behavior modification that can help you far sooner.
  • Involving yourself in one of these programs is a decision rooted in self-love. No one can be obligated to go. It only works for those who are thoroughly convinced that they need a vital change to improve their lives.
  • It’s never too late to change your eating or fitness habits. Every day is a good day to start to work toward better health. It’s not just about losing weight, it’s also about changing your habits in ways that you can keep up with over time.
  • Doing exercise is a habit we can all acquire. In a weight loss program, you simply show yourself that it’s just a matter of taking that first step and discovering that exercise can be a fun habit, which also changes your energy levels and outlook on life for the better.
  • One of the most valuable tips that I learned is that you should stop drinking your calories! Sugary drinks are not your friend. There are lots of drinks disguised as “healthy” or “natural,” when in reality they’re anything but. There’s no healthier substitute out there for you than that clean, natural old staple…water.
  • There isn’t a better way to know what you’re really eating than by cooking it for yourself and choosing all your own ingredients. By avoiding processed products or fast food, you’re saving both yourself and your family, a boatload of calories and unnecessary toxins.
  • When exercise is a daily habit, your body starts craving healthier, lighter foods instead of greasy, heavy ones.
  • Cooking healthy doesn’t mean you have to sacrifice flavor! My favorite: a blueberry muffin recipe is one of many you can learn to make during your stay at Shane Diet & Fitness Resort, since healthy cooking classes are included in the program.
  • Eating slowly and enjoying each bite makes you feel full faster. Eating quickly is one of your enemies when trying to lose weight.
  • Upon arriving at Shane Diet & Fitness Resort, you quickly realize that you’re not alone. There are lots of other people who deal with many of the same battles you’re facing. Being able to discuss and listen to common experiences allows you to put your life (and your weight) into perspective.
  • In many cases, the way you feel in the clothes you wear has a direct impact on your self-esteem. In the Shane Diet & Fitness program, fashionable fitness accessories are provided to make you feel comfortable in your own skin.
  • The program at Shane Diet & Fitness Resort offers you a short, daily exercise program that you can complete in just a half-hour. This makes continuing the process at home much easier.
  • Temptations will always be around. They’re in the supermarket, on TV, at the movie theater and even in your own pantry. A behavior modification program gives you the tools you need to keep those temptations from overpowering you.

The program I went to is the Shane Diet & Fitness Resort. There, you’ll find programs for adults, children and entire families; although there are also many other weight loss camps out there to suit your own unique needs.

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Making Waves in the Sea of Cyberspace!

April 8, 2014 By: office Comments Off

Check us out! Our Texas location has been revving things up south of the border and getting some fabulous mentions in several publications! Here are some links to a couple of the most recent for all our Spanish-Speaking friends! (but not to fear, mono-linguists, Google Translate provides easy translation)

Article on RunMX

Article on El Gourmet México

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Journey of a Weight Loss Camp for Adults Intern: Post 2

March 3, 2014 By: consultant 36 Comments

“Exercise is your King and nutrition is your Queen. Together they create your fitness kingdom.”

- Jack Lalane

 

As much as I wish I could say that this week was perfect and that my diet was flawless, such deceit is not in my nature. I full heartedly believe there are two battle fields in which the war of physical health are fought on: exercise and nutrition.

As a personal trainer, group exercise instructor, and Shane, weight loss camp for adults, intern, most of my day is spent in the gym. Rarely do I have a problem finding the motivation to get in a good workout. My struggle lies on the other battle field, nutrition.

I work (at the gym) and work (at my internship) approximately 50 hours a week. On top of that I am finishing up classes at UTSA so I can graduate in the spring. My typical day begins at 4:45 am and ends around 10:30 pm. I would love to say I have an eating schedule and that my meals are perfectly timed out but that is not true in the slightest.  I, unfortunately, have some eating habits that, to put it nicely, need some help.

There are days where I only get to eat maybe two meals because I am constantly training clients, teaching classes, or doing other things for work or my internship. On the other hand there are days when it seems like for the life of me I just can’t get enough to eat. I’m eating food like it is going out of style.  I’ll be honest,  I do eat healthy food.  When I go to the grocery store, the majority of my grocery bill is spent on fruits, vegetables and low fat dairy products. I typically don’t buy candy, chocolate, pastries, ice cream, chips, etc, because having it in my house means I will eventually eat it.

But, as I am sure we all know, it is possible to over-eat on healthy foods too.  What I really need is to do my grocery shopping on Sunday morning and then meal prep for the week and write out meal plans. My schedule is not going to change so I need find a routine that will work and make that work to my advantage.

I hope y’all had an awesome week and that you were healthy and productive. Just remember, this is a marathon, not a sprint.

Until next week,

Carrie

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Journey of a Weight Loss Camp for Adults Intern

February 20, 2014 By: consultant 44 Comments

Hi everyone! My name is Carrie and I am one of the two fitness interns at Shane Diet & Fitness Resorts weight loss camp for adults in Texas.  I am currently in my last semester at the University of Texas in San Antonio (UTSA), planning to graduate in May with a degree in Kinesiology with a specialization in Exercise Since. I am also a certified personal trainer and group exercise instructor. Fitness is my biggest passion,  I love it and wouldn’t give it up for the world. Well, that’s enough about me. Let’s get down to the nitty gritty!

Liz, our supervisor, challenged Alyssa (the other intern) and I to use our internship not only as an amazing learning experience but also to set goals for ourselves physically and nutritionally. She asked us to also write a blog about it and see all of the changes that can happen in 13 weeks.  As you can see, challenge accepted!

I am so excited to get to have my own Shane experience and share it all with you.

My Goal:   I have to admit that I have never been much of a goal setter. Yes, I have a goal weight that I would like to be at and I want to one day run a half marathon, cycle 100 miles in a day, back squat 200lbs, bench press 135lbs and be able to do body weight pull ups. But when it comes to individual weekly goals, those kind of just go out the window.

So my goal for this first week will be to keep doing what I am doing physically but to sit down and come up with a game plan for the next 13 weeks.

Baseline Measurements:

Neck — 12.5 inches

Chest — 37.25 inches

Under Bust — 30.25 inches

Navel — 33 inches

Hip (Gluteal) — 44.5 inches

R. Thigh — 27.5 inches

R. Arm — 12 inches

Before Pictures:

Carrie Before

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Rockin’ Out At Weight Loss Camp

February 6, 2014 By: consultant 9 Comments

There are studies that show that music can fuel your workout. Music is an amazing distraction and can even motivate us to push out an extra 100 calories or dig deep within and log an extra mile or two.  Research is also showing that music can change heart rate, impact blood pressure, change metabolic rate, reduce physical fatigue and mental stress. And we keep these things in mind when we are playing music in any of our fitness classes at our weight loss camp. Here is a list of some of my favorite workout music! I hope you enjoy them as much as  I do! – Fitness Intern Carrie

 

Rock

  • Awake & Alive — Skillet
  • Monster — SkilletP1010511
  • The Hardest Ever — Will.I.Am

Pop

  • Rolling in the Deep — Adele
  • Countdown — Beyonce
  • Evacuate the Dance Floor — Cascade
  • Smooth Criminal — Glee
  • Trouble Maker  — Olly Murs
  • My Heart Skips a Beat — Olly Murs

Dance

  • Let’s Go — Calvin Harris & Ne-Yo
  • Werk Me — Hyper Crush
  • Right on Time — Skrillex
  • Pyromania — Cascade
  • Dinosaur — Glee
  • Misery Business — Paramore
  • Untouched — Paramore

Rap/Hip Hop

  • Drop it Low – Ester Dean & Chris Brown
  • Let it Rock — Kevin Roudolf & Lil Wayne
  • Payphone — Maroon 5 & Wiz Khalifa
  • Move, Shake, Drop — Dynamic Music
  • Thrift Shop — Macklemore & Ryan Lewis

 

What is your favorite music to listen to when you’re working out. Tell us what the song is and why it’s a favorite to work out to.

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Weight Loss Camp KIND Bar Kitchen Experiment

January 31, 2014 By: consultant Comments Off

We’re always looking for ways to eat better and save money.  At Shane Diet & Fitness Resorts, our weight loss camp for adults, did a fun little experiment for a quick snack bar that that tastes just like the real thing you’d find at the grocery store.  Take a look at the recipe we used for a homemade version of a “KIND” bar.

This recipe is great!  It really tastes just like a KIND Bar, and instead of paying $1.50 per bar, Monica Matheny, the author of the post, estimates the cost around $0.44 per bar, which is a huge savings!

This recipe makes 20 bars, so you can wrap them individually in parchment paper and pop them in the freezer for later use.   These make a tasty snack or quick breakfast on the go.  They are also a great source of heart-healthy fat found in nuts, they contain protein, fiber, and less sugar than many other bars out there. Can it get any better than that? Take some time to have a little fun in the kitchen – find recipes for some of your favorite healthy snacks, try them at home and tell us how they turned out!

Homemade KIND Bars

Our adult weight loss camp made their own version of KIND Bars. See before, during and after!

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4 Fad Weight Loss Diets to Skip

November 7, 2013 By: consultant 1 Comment

These days it seems that we are constantly bombarded with new ideas on how we should be eating to lose weight as fast as possible.  Usually fad diets promote rapid weight loss and involve over-restricting certain foods and eating large amounts of other foods.  It’s important to remember that we need an overall balance of the right foods in the right amounts to get all of the nutrients our body needs.  Depriving the body of key nutrients can be very harmful in the long run.  Keep in mind that like most things in life, if a diet sounds too good to be true, it probably is.  The best way to lose weight and become healthier is to eat a well balanced diet along with regular physical activity.

Here are some examples of four popular fad diets that may sound like a good idea for shedding those extra pounds, but are really not good for your body and may even be harmful over time.

1. Baby Food Diet:

Main Principle:  Replace 2 meals and all snacks each day with about 14 jars of baby food, and eat an adult-sized dinner.  The idea is to reduce calorie intake during the day to jumpstart weight loss.

Why it’s not a good idea:  Babies and adults have different nutritional needs, especially in terms of calories, fiber, vitamins, and minerals.  Eating baby food for most meals will not meet the needs of an adult, nor has this diet been proven sustainable, as most adults can only eat baby food for a certain amount of time before tiring of it.

2. The 5-Bite Diet:

Main Principle: Skip breakfast and eat only 5 bites of any food of your choice for lunch and dinner.  No snacks.  The idea is to train your body to be satisfied on fewer calories.

Why it’s not a good idea: This promotes a very low calorie diet, likely below the nutritional needs for the average adult.  This promotes weight loss from water and lean stores (muscle), not from fat.  Also, 10 bites of food each day is likely not anywhere near enough to get enough nutrition for the body each day.  Even the creator of this diet recommends taking a multivitamin and including protein each day to address this issue.  Healthy eating plans allow you to get enough nutrition through food.

3.  Feeding Tube Diet: 

Main Principle: Participants pay to have a feeding tube inserted through their nose and into the stomach, through which they are fed only 800 calories per day and monitored daily for complications.  The tube is worn for 10 days at a time and is heavily promoted for use of brides-to-be.

Why it’s not a good idea: 800 calories through a feeding tube isn’t metabolically different than eating 800 calories of food.  That amount of calories is also very low and can be considered unsafe, especially with long-term use.  There are also many side effects to using feeding tubes, including discomfort, infection, dizziness, headache, dehydration, and more.  Feeding tubes are meant for use in hospitals for patients who cannot eat food orally, and not designed for this type of use.

4.  The 8-Hour Diet:

Main Principle:  Eat whatever you want for 8 hours each day then stop eating for the next 16 hours.  The idea is that extended periods of fasting on a regular basis will promote weight loss.

Why it’s not a good idea: Putting your body in a fasting state 16 hours each day puts the body in a state of stress, which may actually increase fat retention.  Weight loss tends to be from water, meaning it will likely come right back.  Also, what you eat is so important, and eating poor food choices instead of healthful ones during those 8 hours will not have beneficial health impacts on the body, and may cause harm long-term.

 

It is important to remember that there are no miracle diets. Even if one of these fad diets help you lose weight, chances are it’s going to be temporary and could cause other issues. At Shane Diet & Fitness Resorts we focus on the most proven way to lose weight and that is with physical activity and eating healthy, well balanced, nutritional meals. We also provide each of our guests with a personalized At Home Plan to help them reach their weight loss goals even after they leave.

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