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.

 

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

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.

weight loss camp

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.

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

Adult Weight Loss Camp Advocate for Healthy Hearts

February 17, 2014 By: consultant 25 Comments

Eat more fruits and vegetables for a healthy heart!

While Heart disease is the number one cause of death in the U.S., many of the risk factors are largely preventable through healthy eating and lifestyle patterns.  One of the most important dietary factors often overlooked is our intake of fruit and vegetables.   We all hear that eating more fruit and veggies is important, but most people aren’t getting nearly enough of these amazing disease-fighting foods.   While the USDA recommends adults consume at least 2 cups of fruit and 2 ½ cups of vegetables each day, the Produce for Better Health Foundation published findings that the average person consumes only 1.8 cups combined of fruit and vegetables each day, which is less than half of the recommended amounts.  In terms of heart health, fruit and vegetable intake is closely correlated with healthy blood pressure and cholesterol levels, along with reduced risk of heart attacks.

A very important study (The Nurses’ Healthy Study and Healthy Professionals follow-up study) concluded that people who consumed larger amounts of fruit and vegetables had a reduced risk of developing heart disease.  In fact, those who had 8 or more servings of fruit and vegetables each day were 30% less likely to have a heart attack than those who ate the fewest servings.  Those who ate 5 servings of fruits and veggies still had a 20% reduced risk of having heart attacks.

Not only are fruits and veggies great sources of fiber, vitamins and minerals, but they also contain antioxidants, which are compounds in fruits and vegetables (especially deeply colored ones) that may help reverse cellular damage and may play a role in the prevention of illnesses like cancer and heart disease.

If all of this isn’t enough to get you running to the nearest farmer’s market or produce section of your grocery store, here’s another great benefit of getting in those fruits and veggies:  these are some of the best “diet-friendly” foods because they are what we call “nutrient dense” meaning they have very high nutritional value for minimal calories.  They’re the foods that are always great to eat more of if you’re still feeling hungry but trying to watch your calorie intake, which is something we tell our guests of our adult weight loss camp.   So make a point to add more fruits and veggies to your day to improve your health!

 

Here’s a fresh, delicious, and heart healthy recipe.  It’s a delicious green smoothie we make at Shane Diet & Fitness Resorts for a healthy snack or dessert.  Our guests love it, and this is the perfect way to sneak extra veggies into your day!

Berry Spinach Smoothie

Makes 4 servings (about 10 ounces each)Green Smoothie

Ingredients

  • 2 Bananas
  • 2 cups ice (preferably crushed)
  • 1 cups Blueberries
  • 1 cup Strawberries, chopped
  • 2 cups spinach (packed)
  • ½ cup plain Soymilk

 

Directions

  1. Combine all ingredients in blender and blend until smooth.  If needed, ingredients can be added individually if the blender is too full.

 

Nutrition Info Per serving (about 10 ounces):  115 calories, 24g carbohydrate, 1g fat, 4 g protein, 41mg sodium, 14 g sugar

 

References:

  1. Hung HC, Joshipura KJ, Jiang R, et al. Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst. 2004; 96:1577–84.
  2. State of the Plate: 2010 Study on America’s Consumption of Fruits and Vegetables, 2010.
  3. Produce for Better Health Foundation. Web. http://www.pbhfoundation.org
  4. http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food-groups.vegetables-amount.pdf
  5. http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf

Shape Up Your Christmas List – From Your Adult Weight Loss Camp

December 12, 2013 By: consultant 15 Comments

Giving or receiving holiday gifts can be a terrific opportunity to bump up a fitness program. The below list of equipment complied by fitness trainers at our  adult weight loss camp supports a healthy lifestyle, well-being and of course weight loss. You can please your health conscious spouse, a faithful workout partner, and even an open minded couch potato.  Need a gift for office buddies?  Turn it into a gift that keeps on giving throughout the year by developing a time to use the fitness gift during the day on a 15 minute break or lunch hour. You can also use this list to drop hints for yourself.

  • Exercise Tubing and Bands are portable and versatile, perfect for toning muscles. A recent study shows, with proper form, tubes and bands are as effective on muscle development as dumbbells and machines. Great for hiding in a desk drawer.
  • Foam Roller uses self-massage and acupressure techniques to get rid of knots, drive out lactic acid, and relax your muscles after a vigorous workout. Using a foam roller increases circulation to soft tissue.
  • Gift Certificate to Shane Diet & Fitness Resorts will be the best gift of all!  You and your buddies and/or loved ones can come together to one of the wonderful adult weight loss camps to recharge your battery, learn better eating habits, and get inspired with fun creative classes to teach you how to use all these exercise gadgets.
  • Heart Rate Monitor comes with a chest strap you wear during your exercise program. It helps you stay within your target heart rate zone for a safe and more effective workout.
  • Kettlebells are a terrific workout tool.  Studies show that you burn around 20 calories per minute, since it combines strength training and cardio at the same time. Great for adding functional fitness to your existing program. Women should start at 8 lbs, men at 10 lbs.
  • Medicine Balls are fun and functional.  Terrific for abdominal work and come in a variety of sizes and weights to add unlimited variety.
  • Pedometers, perfect for your office buddies.  Wear them during the day at the office and see who accumulates the most steps. They also keep you mindful of achieving your weight loss and fitness goals.
  • Running Shoes are a great idea since we tend to keep our sneakers long after they are worn out. Get a gift certificate so they can be properly-fitted and are happy with the styling.
  • Stability Balls are great to use at home and at the office to sit on as well as exercise and stretch with. They come in a variety of sizes to suit your height. Short – 55cc, Medium – 65 cc, Tall – 75cc.
  • Stretch/Yoga Mats can get worn out with lots of use.  It is always a nice thought to find one that is made from recycled or eco-friendly ingredients. Keep in mind the mats thickness – some people appreciate the extra padding.
  • Stretching Strap/Yoga Tie will come in handy to assist with all types of flexibility exercises for a more effective routine. You relax and let the strap do the work.
  • Yoga Blocks are wonderful for someone beginning a yoga class or who does not have a lot of flexibility.  They help you perform certain standing and seated positions intended to improve strength, stamina, and flexibility.

Remember, you can be a positive influence in the lives of the people you care about. Your gift can enhance some ones quality of life and give you another exercise partner to support you as well.  It is a win-win!

Use Your Willpower For Weight Loss

January 26, 2012 By: office 1 Comment

As we move into the tail end of January, some of us are still going strong with our weight loss goals and some of us or not. There have been recent studies on willpower and its ability to help us stick to our fitness and weight loss goals. Willpower is a real form of mental energy, which is powered by glucose in the bloodstream.  Glucose is a simple sugar that we take in from food and is converted to energy.  Glucose is also used up as you exert self-control.  The result is called “ego-depletion,” as a state of mental fatigue.  The best way to keep your resolutions going and stave off this mental fatigue is to anticipate the limits of your willpower.

A new study published in December 2011 by the Journal of Personality and Social Psychology, tracked people’s reactions to temptations throughout the day.  The study showed that individuals with the best self-control are the ones who use their willpower the least.  Instead of fending off one urge after another, these people set up their lives to minimize temptations.  They play offense instead of defense, using their willpower in advance so that they can avoid crisis, conserve energy and outsource as much self control as they can.

These strategies are particularly important if you’re trying to lose weight.  The more you starve your body, the less glucose there will be in your bloodstream, and that means less willpower.  Because of this vicious cycle, even people with the greatest self-control in other parts of their lives can have a terrible time remaining slim.

  • Set a Clear Goal – Instead of resolving to “lose weight” or “eat healthier” set a specific goal- say, lose a pound a week. And limit yourself to one big resolution at a time but do make them.  With a finite amount of willpower, it’s hard to keep up with multiple resolutions. Individuals are 10 times more like to change behaviors if New Year’s resolutions are made compared with non-resolvers that have the same goals and motivations to change.
  • Pre-Commit – Plan meals in advance, keep junk food out of the kitchen, schedule workouts with friends or, you can be more extreme and bind yourself by emailing your goals to friends or by posting it on Facebook. There are even sites such as www.stickK.com that allow you to set goals, put up money on your goals and list a referee to check on your progress.  The more you pre-commit, the better you will do.
  • Keep Track – In the past, you were always recommended to weigh yourself once a week so you’re not hung up on daily fluctuations. Now research has shown that daily weigh-ins work better. Self monitoring is vital to any kind of resolution.
  • Don’t Overreact to a Lapse- One major reason that dieters fail is because they deal with a phenomenon called “counter regulatory eating”- otherwise known as the“what the hell effect.” Instead of just stopping where they are, they continue to eat thinking the entire day is blown anyway.  This thought process is far more dangerous than just realizing that you can stop what you are eating and immediately get back to eating healthy.  So when the desert cart arrives, promise yourself that you will have a sample, but just not tonight.
  • Reward Often- Don’t just use willpower to deny yourself of pleasure; it makes it a boring thankless form of defense.  Instead, reward yourself for each milestone. Once the waistline starts to shrink, reward yourself with new clothes. Even the tiniest and silliest rewards can make a difference.  If you want your willpower to last all year, every little bit helps.

At Shane Diet & Fitness Resorts, we are here to assist you with all of your weight loss obstacles through fitness classes, Behavior Change coaching and nutrition education.  Registration is already underway for our summer 2012 season! Hope to see you there!

Moving to Music: Making Exercise Fun!

May 20, 2011 By: office 23 Comments

Think back to the last time you danced. Not a little side to side swaying when you’re in a good mood, but a full-body boogie that put a smile on your face, put your arms in the air and allowed all of your inhibitions to melt away. Wouldn’t it be great if you can do that every day as a form of exercise? Well, dancing is a bona fide weight loss workout, no matter if it’s in a dance club or a fitness class, offering benefits such as healthier cardiovascular system, stronger bones, and improved mood. With dance, however, you don’t really realize you are exercising; happily though, a turn on the dance floor can burn 200 to 500 calories per hour!

Dancing has many wonderful attributes apart from helping burn calories. Dancing strengthens our muscles, which in turn better stabilizes our joints, protecting them from injury. It is lower impact than running and much easier on the joints of the knees and ankles. All styles of dancing are considered weight-bearing exercises, which force the muscle and bone to work against gravity. This stress strengthens the bones and is the only kind of exercise that can actually slow down bone loss.

Dance moves also activate almost every muscle in the body and as a result, naturally strengthen the core, improve flexibility, balance, and posture, as well as aiding in weight loss, which will improve cholesterol levels and decrease the risk of heart disease.

Zumba Dance Class for Weight Loss

Dance classes like Zumba are not only fun, but also a great way to burn calories for weight loss.

Between 2002 through 2010, there was a 26 percent increase in interest for dance as a fitness class in health clubs. Some of that rise had to do with the introduction of Zumba, a Latin inspired dance workout class. Since then, several different types of dance inspired workouts have been created, including Batuka, a new class that borrows moves from belly dancing, hip-hop and salsa, which is schedule to start rolling out into health clubs this coming fall.

Like other exercises, dancing can modulate levels of brain chemicals associated with mood, such as dopamine, nor epinephrine and serotonin. There is also a sense of achievement that comes with mastering new skills.

At Shane Diet Resorts adult weight loss camp, our fun filled fitness schedule not only includes several varieties of group exercise classes, we also have Dance! which includes Latin, Hip Hop and jazz inspired dance combinations, that will help you lose weight and, most of all, have fun!

Weight Loss and Eating Disorders: Not Just for the Younger Generation

April 22, 2011 By: office 210 Comments

When hearing the terms Anorexia, Bulimia, or other eating disorders, one typically pictures an adolescent or young adult struggling with self esteem issues, or battling a fear of obesity as they desperately try to lose weight. More than 10 million people suffer from these eating disorders, and while it’s a common misconception that only teenagers and young women fall victim to eating disorders, experts say more and more women are showing up at their clinics in midlife or even older. Older women are feeling the pressures of society to achieve an ideal thinness and perfection, or in some cases they are dealing with the aftermath of child bearing years or divorce. Middle-aged women may also be more susceptible to the increasing trend toward youth and fitness found in today’s media.

Weight Loss and Eating Disorders

Many people suffer with eating disorders, whether it's due to low self-esteem or fear of obesity.

Women of all ages are engaging in the same destructive behaviors; restricted eating, laxative abuse, excessive exercise and binge eating.  The frightening part is older women may not even realize they are developing an eating disorder such as anorexia, bulimia or Binge Eating Disorder because they may not recognize the symptoms of an eating disorder. Women will also conceal the problem by attributing these behaviors to aging or menopause.

It’s important to distinguish between normal behavior patterns of healthy living and healthy diet, and some extreme behaviors that might lead to eating disorders. Recognizing the warning signs of an eating disorder can be difficult in the beginning as many begin with a simple attempt to diet.  Some signs to look for are:

  • Fear of gaining weight or becoming fat no matter how thin they are.
  • Denial of extreme weight loss due to a distorted body image.
  • Disturbance in menstrual cycle or loss of menstrual periods altogether.
  • Overeating large amounts of food and then feeling guilty for eating too much.
  • Using inappropriate ways after a binge to eliminate food from the body by self-induced vomiting or using laxatives or diuretics.
  • Compulsive or obsessive exercise to burn off calories.
  • Obsessive concern with weight and body shape.

The dangers of having an eating disorder are sometimes not evident to the average person.  Anemia, osteoporosis, and bone density loss are some things that can go undetected, and are causes of malnourishment.

Not all eating issues are true disorders of course; most people have ongoing difficulties managing their weight and eating habits.  At Shane Diet Resorts adult weight loss camp, we work with adults of all ages to address issues relating to weight and fitness and help our guests learn better eating habits and lifestyle changes through nutritional counseling, exercise plans, and most importantly building long term friendships and support systems.

Running for Weight Loss: Six Injury Prevention Tips for Your Joints

April 20, 2011 By: afeldman 150 Comments

Find a Decent Pair of Running shoes

Running Shoes

Invest in a quality pair of running shoes for the best workout possible for weight loss.

Asics, New Balance and Saucony are the popular running shoe brands. Many marathon runners recommend Asics as the brand of choice.  If you are flat footed or have high arches, keep in mind that you will need special shoes or inserts.  Some factors to consider when choosing shoes include shoe comfort, proper fitting for your foot’s length and width, good protection from the sole, breathability and shoe weight (you don’t want shoes that are really heavy).  Remember, you get what you pay for.  If you drop $20 on a pair of running shoes, they will not last very long and you will find your joints aching frequently.  Shoes that you will be running and jumping around in are one thing to invest in.  Go to a store that specializes in athletic shoes, get fitted and plan on spending $60 to $100.

Stretch

Stretching is the last thing that people want to do during their workout but hard running and exercise will tighten up your joints and muscles leaving you prone to injury.  One way to remedy this is by stretching to avoid tightness.  One of the more important areas to stretch is the IT band, which is an extension of the muscles in the upper outer hip that extends down through the knee.  Much of knee pain in running can be caused by injury to the IT band and can be prevented by stretching and foam rolling.  The lower back and hamstrings (back of the upper leg) also need to be stretched after workouts since these areas are compressed by supporting your body during high impact exercise.  Incorporate a total body stretching routine after workouts and on off days.

Strengthen Muscles Equally

Muscular Imbalance is another leading cause of running injuries.  A muscular imbalance is defined as one muscle being disproportionately stronger or weaker than its counterpart muscle.  Think of the abdominal muscles in your stomach.  If you work them out quite frequently, but avoid doing lower back exercises, then you have a muscular imbalance.  Muscular imbalances exist in muscles that are on opposite sides such as the quadriceps and hamstring located at the front and back of the leg.  When you have a muscle in the front that is weaker than a muscle in the back, the joints in the middle suffer.  Usually a joint is supported by the muscles, but if it is being pulled tighter in one direction, it is under a lot of stress.  A left leg that is stronger than the right leg is also a muscular imbalance leaving one side of the body to overcompensate.  A way to avoid these imbalances is by strength training all body parts equally.

Build up gradually

The big cause of running injuries that is often overlooked is doing too much too soon.  An individual that goes from running five miles in one week to attempting 20 miles in the next is greatly increasing the risk for an overuse injury.  It is recommended that you increase your running distance or time no more than 20% each week.  That means that if a total of 5 miles were completed in week 1, then 6 miles is a good number for week 2.  It is much better to take your time getting to a 20 mile week, rather than rushing to get there and suffering an injury that takes you out of exercise for six to 12 weeks as a result.

Rest and recover

Running for Weight Loss

Be sure to allow yourself to rest and recover when running for weight loss.

After a hard workout, your body needs rest.  When your body is at rest, the recovery process begins, which involves the strengthening of bones, joints and muscles, as well as the refilling of your energy tank.  Giving your body the fuel that it needs through proper nutrition is also a vital part of the recovery process.  When timed correctly, rest and recovery will increase your exercise performance and healthy lifestyle in general.  However, if joints still feel achy after a rest day, skip running by cross training.  Go for a bike ride or a swim giving your knees and ankles longer time to heal from the high joint impact of running.  Low impact exercises like the elliptical are a good way to stimulate your cardiovascular system without putting additional stress on recovering joints.

Warm up first, especially in colder weather

Some people like to roll right out of bed and immediately go outside to run.  The problem with this is that after a night of sleeping, your body slows itself down.  Cold weather will amplify the slowing of your body’s functions.  To work around this, gradually get your body ready for exercise with a 5-15 minute warm up.  Harder running requires a large range of motion from the muscles.  To reach this level of performance, your muscles need to be warm and loose.  Warm up by doing basic movements like leg swings, arm circles and breathing exercises.  The goal is to gradually increase the heart rate and the heat in the body.  I like to do this by starting with a moderate walking pace, gradually increase my speed into a jog and finally move into my running pace.  Remember, your warm-up should be of low intensity in relation to your exercise levels.  If your workout pace is a jog or speed walk, then gradually work up to that.  A warm up should be included with your workout regardless of the time of day, so always give yourself at least a couple of minutes.

If you’re looking for a great way to lose weight while having fun, consider joining an adult weight loss camp like Shane Diet Resorts.  SDR offers a summer weight loss program for adults with proven success for a healthy lifestyle.

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