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.

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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

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.

Sleep & Weight, The Connection

April 11, 2014 By: office Comments Off

By Amber Ketchum

We all hear that sleep is important, but the reality is that most of us just don’t get enough of it. One important aspect of health people often overlook is the connection between weight and sleep. Let’s look at a few factors that can create a cycle of poor health habits:

Not getting enough sleep makes you tired. This sounds pretty obvious, but being tired is one of the biggest reasons that keep people from exercising, which is an important component to weight loss and overall health. Ironically, exercise can also help improve sleep.

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Many of us are also much more likely to swap out healthy snacks for sugary, caffeinated foods and beverages to get enough energy to make it through the rest of the day after an insufficient night of sleep. Caffeine acts as a stimulant, so while it helps provide a quick boost of energy, its effects often linger later in the day, making it hard to fall asleep. This results in staying up late, which can create several extra hours of opportunity to eat/snack. Many people consume hundreds of extra calories in the evenings simply because they are up late and more likely to eat at that time.

One more factor to consider is the effect that a lack of sleep can have on our hormones. Insufficient sleep has been found to alter the balance of our appetite-regulating hormones. This basically means that people often feel hungrier as a result of poor sleep. Similar to how we often mistake thirst for hunger, we can interpret the need for sleep as hunger.

All of these create a cycle starting with bad sleep, which leads to exercising less, eating more, and sleeping worse, bringing us right back to the beginning of the cycle. If you’re stuck in this cycle, it’s important to evaluate your day and sleep patterns. Fist, cut out stimulants like caffeine after lunch. Focus on eating fresh, healthy foods at regular times throughout the day, drinking plenty of water, and fitting some kind of exercise into most days. You might consider stopping the use of electronics (computers, phones, TV) about an hour before bed, as well as going to bed earlier. Sleep is essential to the body repairing and rejuvenating, so start making these changes for a better night’s rest, improved control over your lifestyle habits, and a more energized life!

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?

Journey of A Weight Loss Camp For Adults Intern: Post 4

March 19, 2014 By: office Comments Off

This week has probably been one of the best as far as nutrition and fitness goes.  I finally found a caloric range to stick with, one number for days that I work out, and another (smaller) number to stick with for days that I rest. I have been sticking with those numbers for about a week now and I feel good.  I think my next goal will be to tackle the skill of meal preparation.  You have to plan for success if you want it!  Over the weekend a friend and I spent about four hours making all sorts of meals and chopping vegetables. The problem with so much meal prep is then finding room in the fridge and freezer for all the containers. But if storage is my biggest problem, I think I have it pretty good.  I also have to say that meal prep is so much more fun with good music and good company.

This week is my spring break but in the wonderful land of Carrie-ville there is never such thing as a break. I am always going, going, going.  I am trying to get in 40 hours at my job while school isn’t in the way and then getting in my 30 hours at my internship here at Shane weight loss camp for adults.  But like I said, you have to plan for success, so earlier this week I wrote down everything that I had scheduled in my planner and I scheduled my workouts around that. I read a quote that said “Workouts are important meetings that you make with yourself, and bosses don’t cancel.”   I will not cancel a workout on myself even if it means getting up at 5 am.  So now, my question for you is…..How much are you willing to deal with for success?

Journey of A Weight Loss Camp For Adults Intern: Post 3

March 11, 2014 By: consultant 712 Comments

These past two weeks have been a bit of a struggle when it comes to my diet.  I have eaten out WAY more than any one person probably ever should in a two week time span (not something I am proud to admit). However, I did do my best to stick with healthy options such as salad and lot of vegetables on the side of my entrees.

I’m sure you are wondering if I know I shouldn’t be eating out, then why did I? One reason was I had friends in town and it was just so much easier to go out to eat than make food for several people. The other reason is that with being so busy, I had not been to the grocery store in about a month. It got to the point where the only thing left in my pantry was beans and pasta!

I literally had to go to the grocery store at 6 am on Sunday because it was the only time I had free and would have enough time to go. I pride myself on being very organized but this semester has just been hectic. I would be pulling out my hair if I could just get one hand free.

On the plus side my workouts have been more than enough to keep my weight steady.

I was able to take a half hour this morning to prepare my food for the day and create a rough workout plan for the week.

I read a quote this past week from one of my favorite celebrity trainers, Chris Powell, he is the trainer for Extreme Makeover Weight loss Edition, and he said…

“You will never have success if you don’t prepare for it.”

That is so true! I cannot realistically expect myself to be successful in my nutrition or fitness goals if I do not prepare and plan for it.  If anything, that is just setting myself up for failure.  I need to make the effort, whether it’s every day in the morning or for a few hours on the weekend. I need to sit down and plan out my workouts and my meals.

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

March 3, 2014 By: consultant 39 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

Journey of a Weight Loss Camp for Adults Intern

February 20, 2014 By: consultant 60 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

Obesity and Reducing the Risk of Diabetes

September 21, 2011 By: office 52 Comments

As obesity trends continue to rise, so does the risk of developing Type 2 diabetes, the seventh leading cause of death in the United States. The risk can be greatly reduced by making healthy lifestyle choices, according to a recent article in The Wall Street Journal by Jennifer Corbett Dorren.

Adults, middle-aged and up, can cut their risk of developing Type 2 diabetes by as much as 80 percent by adhering to a combination of five healthy lifestyle habits, according to a new analysis.

The new analysis comes from The National Institutes of Health, which examined the individual factors that can lower the risk of developing diabetes and other diseases – healthy diet, exercise, maintaining a healthy body weight, not smoking, and consuming alcohol moderately.

Link Between Healthy Lifestyle and Diabetes

Healthy lifestyle factors which may decrease the risk of Type 2 diabetes include healthy eating, exercise, maintaining a healthy weight, not smoking, and moderate alcohol consumption.

The analysis shows that keeping just one of these five healthy lifestyle factors can reduce the risk of developing Type 2 diabetes. More than 200,000 people who participated in the study were between ages 50 and 71 when the study began in 1995. At the study’s start, participants had no signs of heart disease, cancer or diabetes.

Study participants filled out detailed questionnaires about what kinds of foods they ate, whether they consumed alcohol, and if they were current or former smokers. Other questions asked how much the participants exercised and their weight and height so that body mass index could be calculated. Study participants were followed for about 11 years. During that time, about 10 percent of men in the study and 8 percent of women developed diabetes.

Researchers grouped participants into lifestyle categories ranging from “best” to “worst.” People in the best category had all five healthy lifestyle factors, while those in the worst had none. For diet, participants received a score of one to five based on fruit and vegetable consumption, the amount of and type of fat they ate and other factors. Those who scored in the top 40 percent were considered to have a healthy diet. Exercising three times a week for at least 20 minutes and being a nonsmoker for at least 10 years were two additional healthy lifestyle factors. Alcohol consumption of no more than one drink a day for women and two for men was considered as another factor, along with weight. People with a body mass index between 18.5 and 24.9 – a body mass considered normal – were counted as being in the lowest-risk category for weight.

According to the researcher in charge of the analysis, Dr. Jared Reis, the average study participant had two out of the five healthy lifestyle factors. Researchers found body mass index to have the strongest association to diabetes risk, when compared with the other factors. When looking at body mass index in isolation, men of normal weight were 70 percent less likely to develop diabetes than overweight or obese men, while normal weight women were 78 percent less likely to develop diabetes.

Researchers also found that men and women whose diet and exercise were both considered in the healthy range were just under 30 percent less likely to develop diabetes. When being a nonsmoker was added to diet and exercise, those people were about one-third less likely to develop the disease.

Men who consumed alcohol moderately, in addition to the previous three factors, were 39 percent less likely to develop diabetes while women had 57 percent lower odds. When body mass index was added to the other healthy lifestyle factors, men were 72 percent less likely to develop diabetes, while women had an 84 percent lower risk.

Despite all of these findings, Dr. Reis added that even overweight people can lower their odds of developing diabetes if they adopt just one other healthy lifestyle habit such as exercising three times a week for at least 20 minutes each day.

These studies reinforce the importance of a healthy lifestyle. At Shane Diet Resorts weight loss camp for adults, healthy diet and physical activity are just two of the healthy lifestyle factors that guests experience daily and will in turn, impact body mass index. Not only will a healthy weight and lifestyle lower the risk for diabetes, but for other health risks as well.

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