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.

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.

Renewing Your Fitness Goals

September 7, 2012 By: afeldman 1 Comment

Hey everyone, I am writing my first Shane Diet & Fitness entry of the fall addressed to all guests of the past. Whether you were with us this season, last season or any prior seasons, I’d like to re-emphasize your journey.

For those of you who have been home for some time, you know it can be hard to translate an exercise routine from a structured program like ours to your home life. Well, I would like to remind you that it is never to late to start fresh. If things did not work out quite as planned upon your return home, ask yourself why. What was it that really made it hard? What can you take away as a learning experience from previous attempts at weight loss?

If there is one thing that I know about this, it is that there is 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, we just have to look deep. For those of you who may have fallen off the fitness wagon, I challenge you to think about those mistakes of the past and take what you can out of them to make you ahappier and healthier person moving forward. Then, I would like you to use this information to 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 A to B. We want to help you keep that promise to yourself.

So here I am calling everyone out. Have you been staying true to that promise? It’s ok 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 you for possible hard times in the future. However, if the transition has not gone as planned, let’s address this. Even if you transitioned 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 blogs with topics relevant to fitness, healthy living and motivation. We will also be posting fitness challenges, exercises, inspirational thoughts and quotes. I plan on increasing my own physical fitness over this next year starting with my marathon at the end of this month and continuing afterward. I invite all of you to join me by increasing your own fitness. 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 us at www.shanedietresorts.com and check out our new website. With our new Texas location opening next month, we are available to change your life for the better, year round.

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!

New Year’s Resolutions: How to stick to your fitness goals

December 28, 2011 By: office 2 Comments

Each year, I witness the same thing at the gyms; and influx of people signing up for memberships during the month of January and February. These individuals are armed with their New Year’s Resolutions and ready to workout.  They go nice and strong for about a month or two and then suddenly they start to drop off.  I know people who pay for a gym membership but only use it 4 times a year! Why does this occur? These people have all the right intentions, but they don’t have concrete goals.

This January, Shane Diet & Fitness Resorts is running a New Year’s session just in time to help with those fitness and weight goals. With all the latest in fitness classes, nutrition education and cooking classes and behavior change group coaching, we are the perfect way to kick start your new healthy lifestyle.  If you are not able to join us in the New Year, I have put together a short list that will hopefully not only help you set your goals, but also help you stick to them.

Short and long term goals- You may want to lose 50 pounds, but we have to look at the smaller, more attainable number first.  Set smaller goals, say 5 or 10 pounds to start, and each time you achieve it you will feel much more rewarded as you will be achieving your goals right from the start.

Non-weight loss goals- Setting goals that are easily achieved will help keep you motivated and happy. Try something that you have never done before, Zumba, Yoga or maybe Kick boxing. Make the goal not only to try a class, but put a time frame on it to try a class by the end of the month… and then keep going!

Make your goals more specific- Instead of “take a yoga class,” try “take yoga by January 5th.” Instead of “do some strength training,” try “hire personal trainer for three sessions to teach me strength training.”  The more specific you are about the goal, the more likely you are to do it and the easier it is to track your results.

Some is better than none- Are you the type of person who is of “All or Nothing” attitude?  This is a great time to try and alter that way of thinking. Everyone has an off day.  Even if you can only get to the gym to squeak out a simple 2 mile run or a ½ on the elliptical, it’s better than doing nothing at all. Just pick up your routine tomorrow, without punishing yourself.

Tell everyone- Do you have a hard time holding yourself accountable?  When you set your fitness goals, tell your friends and family.  Social media such as Facebook is a great way to announce what your goals are and your friends will be there to cheer you on. Maybe you can inspire your friends and acquire a workout buddy!

Make an appointment- write your exercise time into your calendar on your phone or computer, and DON’T double book the appointment. This is your time to get healthy and fit!

Reward yourself- Don’t punish yourself for goals you didn’t achieve, rather reward yourself for the goals you DID achieve.  Be careful here, don’t reward yourself with food! Look towards your long term goals for reward ideas such as a new clothing for the new wardrobe you will have to buy after you lose the 50 pounds, or a manicure/pedicure to relax your tired feet from all the running on the treadmill you have been doing.

Try to be as organized as you can when planning you fitness schedule and don’t feel funny about asking a trainer at your local gym for help. The more knowledge your have, the more armed for success you are.  Happy New Year!

 

Fitness Tips: Purchasing Exercise Equipment

April 6, 2011 By: afeldman 14 Comments

When it comes to buying products in the fitness marketplace, there are many choices.  It can be overwhelming!  There are new fitness gadgets on the shelves every month.  A lot of these items can be seen on infomercials or you’ll hear about these latest “fitness trends” when you’re at the gym.  The question is: How can you tell if a product is reliable or if it is just a fad?  I’ve come up with a little acronym that I would like to share; “N.O.F.I.T.”  Each letter asks a question related to the product to see if it’s a good fit for your fitness routine.  Next time you see something in the stores or in commercials, ask yourself these questions to decide its value.

N: Is it a Necessity?

The first question to ask is: Do you actually need this product?  When you get into shopping mode almost any purchase can be rationalized, but think about your fitness.  Will everything improve at a faster rate if you use this product?  Will all of your progress stop if you do not make this purchase?  You may believe that you need this new workout DVD series until you truly stop to think about whether it really will fix all of your problems.  The ultimate question is this: Will the product move you any closer to your fitness goals compared with what you’re able to do without it?

O: Is it a One Hit Wonder?

Thigh Master

Some pieces of equipment can be considered a "one hit wonder" and will not always stay on the fitness market.

So, you don’t necessarily need the product, but you still want it because it’s the new craze.  A new question asks: Will this product still be around tomorrow?  Think about some of the fitness trends from the 90′s such as the electronic ab belt, the thigh master or the sauna apparatus that supposedly melts fat.  If you happen to know of these products, then you are aware of their short lived popularity followed by their disappearance from the marketplace.  If you’re wondering how you missed these products, there is a reason; they were here one day and gone the next.  These items did not return the results they promised.  Before you purchase your product, think about if it could be just another one hit wonder.

F: Is it used by Friends?

I’m not talking about the cast of the popular show.  I’m referring to people in your social circles.  Whether they are school mates, neighbors, coworkers or acquaintances, they could be your best sources of information.  Ask any friends who may have used the product whether it worked for them and if it was worth the purchase.

I: Is it Infomercial Magnified?

Ab Belt

It's important to carefully evaluate whether a piece of equipment can be an essential part of your fitness routine.

To understand infomercial magnification, think of the most repetitive infomercials you see on late night TV.  They promise you the moon and all the stars to go along with it.  If you order in the next 10 minutes, they throw in little extras.  These commercials show happy actors portrayed as customers using the product to convince you of its value.  When you add up all these commercial tactics, you get an aggressive sales pitch.  Look for hints of this sales pitch when you are shopping for fitness merchandise.  Read the box or descriptions on the website and look for some of those same commercial tactics.  When a product is “guaranteed to give you the hips you have always wanted,” it should be an instant turn off because at this point, the advertiser is only trying to tell you what you want to hear.

T: Is it Too Good to be True?

This is the last question and it can also be tied into the others.  Are your expectations of this product too good to be true?  If it sounds too good to be true, then it probably is.  Whether your expectations came from listening to others or from the website itself, a product will not completely cure all of your problems.  Even a good piece of fitness equipment is not a magic fix; it is a tool that will help you achieve your goals.  Remind yourself to be realistic when you are looking for something new to get over that fitness plateau.  A fitness DVD will not magically whip you into shape; it is your drive and commitment to a healthy lifestyle that does the trick.  If you shop wisely, a new product might show you some new tricks to help.

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