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

Better Than a Magic Pill For Losing Weight & Getting Healthy

February 5, 2013 By: consultant 4 Comments

1   shutterstock_95045926Question: What has a major impact on weight reduction, better cholesterol levels, lower blood pressure, improved blood sugar control, stronger bones, a healthier heart, and more?

Answer: Exercise, pure and simple.

If that weren’t enough for you to slide on your sneakers, here are some more reasons to get moving, get healthy and lose weight. Every month new studies appear listing more benefits. Here is a sample of some discoveries during 2012.

  • Arthritis: Aerobic and aquatic exercises reduce the disability of osteoarthritis in the knees and other forms of arthritis. The study form Annals of Internal Medicine also showed that strength training reduces pain and improves function. Adherence to an exercise program was the key to its success.
  • Brain Health: According to a study published in Neurology, older people who are more physically active experience less brain shrinkage (linked to cognitive decline and dementia) then their sedentary counterparts. MRI’s revealed that participating in mental or social activities did not affect brain size.
  • Breast Cancer: A large study from the University of North Carolina at Chapel Hill reported that women who exercise regularly (both in the past and present), had a reduced risk of developing the disease. Maintaining a healthy weight is also essential, the study found. Weight gain, especially after menopause, nearly wiped out the exercise benefits, so it is important to work out and eat right on a regular basis.
  • Dementia: A multi-nation European study reported in the journal Stroke, found that exercise was associated with a 40% reduction in the risk of cognitive impairment and a 60% decrease in vascular-related dementia (such as those resulting from a stroke).
  • Fatigue from Cancer: A study involving people with breast or prostate cancer confirmed that exercise like brisk walking or cycling can help reduce fatigue related to cancer and its treatments. This was a review of 56 different studies by the Cochrane Collaboration.
  • Longevity: Analysis from the National Cancer Institute in PLOS Medicine used data from 650,000 people in six long-term studies and found that physical activity can add years to people’s lives. Those who exercised moderately (like walking briskly 150 minutes per week) lived about 4 years longer than their sedentary counterparts. Even those who did modest amounts 975 minutes of walking per week) lived about 2 years longer and the benefits were seen in everyone from obese to thin.
  • Sense of Well-Being: Two studies from Penn State, published in Health Psychology reported that participants who increased their usual daily exercise by even modest amounts, reported a greater sense of satisfaction with life and positive attitude.

So log off your computer and get moving! Not sure where to start? Search the Shane Diet & Fitness Resorts web site for fitness ideas, or come to one of our resorts to become inspired and to get a jump start on losing weight and getting healthy!

 

Obesity Trends: The Numbers Behind an Urgent Fight

November 29, 2011 By: office Post a Comment

We all know now that obesity in the United States is considered to be an epidemic, and is also on the rise. A recent article in the New York Times outlines some of the more shocking statistics our country faces if these trends continue as they have been since the 1970s.

By 2020, three of every four Americans will be overweight or obese if the trends continue. By 2030, there could be 65 million more obese adults in the United States than in 2010, according to the epidemiologist Dr. Y. Claire Wang and her colleagues at Columbia University’s Mailman School of Public Health.

If these predictions actually come true, it would mean 8 million more cases of diabetics, 6.8 million more cases of atherosclerotic heart disease and stroke and more than 500,000 more cases of cancer. Obviously, this would also impact health costs in our country.

Camp Shane weight loss camps for children and Shane Diet & Fitness Resorts weight loss program for adults are doing their part to fight obesity by helping people learn a healthy lifestyle and maintain it through nutritious eating and physical activity. For more information about transforming your life, visit www.campshane.com and www.shanedietresorts.com.

Obesity and Overeating: Breaking a Bad Habit

November 9, 2011 By: office Post a Comment

Do you ever find yourself eating when you’re not even hungry? Do you need to have a snack at the movies or while watching television? If you said yes to both of these questions, you may be in the habit of overeating. It’s a bad habit, but the good news is, any bad habit can be broken! This was the topic of discussion in a recent article from ABC News.

Obesity and Bad Habits

Research finds that some people have gotten into a habit of eating when engaging in certain activities, such as popcorn at the movies.

Psychologists David Neal and Wendy Wood from the University of Southern California have come up with a simple formula that may help break the habit of overeating, which may lead to weight loss for many people who struggle with this habit. They say that rather than trying to overwhelm the habit with a strong sense of self control, alter the environment that triggers the automatic response, or habit. This conclusion comes from the findings of a very interesting study involving a movie theater and a bag of stale popcorn.

Neal and Wood, along with several colleagues, wanted to find out if people who nearly always eat a bag of popcorn when at the movies would eat it, even if it was old and stale, simply because it has become a habit.

Several hundred participants were recruited, some who really wanted popcorn with a movie, some who sometimes wanted popcorn, and some who really didn’t care either way. Each person attending a showing in a regular theater was quizzed on how much they liked popcorn, how hungry they were, and several other things. They were not allowed to sit near anyone else.

Half of the participants were given a bag of freshly cooked popcorn, and the other half were given a bag that had been sitting around for several days, leaving it stale. After the showing the bags were collected and weighed. Participants who could take it or leave it left the stale popcorn almost untouched. But habitual popcorn eaters ate the whole thing, regardless of whether their bag was new or stale. This goes to show that it isn’t so much about the taste or hunger level for these participants, but rather about the habit.

In the second experiment, new participants sat in a meeting room, as opposed to a movie theater. Again, half the participants were given a fresh bag of popcorn, while the other half received a stale bag. This time, even the habitual popcorn hounds ignored the stale popcorn and the only change was the setting. This goes to show that a small alteration can greatly impact the habit.

In a third experiment with new participants, the setting was back to the movie theater. Again, half the participants received fresh popcorn, while the other half received stale popcorn. This time, however, the participants were instructed to eat only with their “non-dominant” hand. None of the participants cared much for the stale popcorn, even in the movie theater setting. This goes to show that even a small cue can overwhelm a habit because it causes the person to have to think about what they were doing, rather than just going through the motions.

“On average, people have more good habits than bad,” said Neal. But bad habits can be particularly destructive, contributing to the current obesity crisis, he added.

Neal has some simple tips to help you in your weight loss efforts on the path to a healthy lifestyle. Put the cookie jar where you can’t see it. Look only at the salad menu in your favorite restaurant. “Basically, it’s not really a matter of setting the right goals or having enough will power,” he said. “Those things are valuable, but they don’t really get you over the line. The critical thing to focus on is the environment.”

This news should be encouraging to most, because bad habits can be broken. Camp Shane weight loss camps for children and Shane Diet Resorts weight loss program for adults know the importance of getting into good lifestyle habits, while leaving the bad ones behind. If you eat healthy every single day, it will become a habit. If you exercise daily or a few times per week, it will become a habit. If you currently experience bad habits, it is time to make small adjustments in your life!

Do you have any bad habits that you need to break? Or, have you already broken a bad habit? We would love to hear from you.

Which Fitness Program is the Best for Weight Loss?

May 25, 2011 By: afeldman 5 Comments

Every time I pick up a fitness newsletter, a new program is being thrown into the spotlight and getting saluted as the new “best thing in fitness.”   When there are so many new programs around, it can be hard to commit to one fitness program for weight loss.  While there is nothing wrong with jumping into a new program, it is important to give yourself enough time to see results.  The problem is that most people jump from one routine to another in hopes of finding a magic solution to weight loss.  That is the very reason that fitness trends are profitable.  When a new workout does not bring results, people move on to the next big thing.  In this article, I will go over four different exercise programs that are currently huge in popularity, with listed pros and cons of each with a bottom line to consider.

CrossFit

What is it?

Cross Fit Weight Loss Fitness

Cross Fit is a workout program that combines movements in a circuit format.

CrossFit is a workout program that bases itself off of ten domains: cardiovascular endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.  It combines movements from sprinting, Olympic lifting and gymnastics into a circuit format.  The CrossFit workout of the day is always different, but will usually combine 3-6 movements which have participants repeat the series a certain number of times.  Different people participating in the workout may compete to get the workout done in the fastest time.

Pros:

Participating in CrossFit is definitely a high energy, high intensity workout.  It burns a large amount of calories, which results in great progress.  Many regulars also love the big draw to CrossFit- the group dynamic.  Participants are surrounded by fellow fitness enthusiasts doing the same workout.

Cons:

There are a few criticisms to CrossFit that are definitely valid.  The first criticism is the lack of specificity.  When you go into a CrossFit facility, it is one workout for everyone.  It does not take into account individual differences in size, shape or fitness level as effectively as other programs do.  Another common criticism is related to the workout structure.  There are many high impact contraindicated movements that are combined into one circuit and for multiple days in a row.  Also looked down upon is the fact that movements geared for quick bursts of strength and power are thrown into an endurance circuit.  Many people think that this is dangerous and a lot of people that have left CrossFit have given reasons such as severe joint pain or complete burnout.

The Bottom Line:

If you want to try CrossFit, make sure you go to one of their specialized facilities and receive in depth instruction.  CrossFit movements require much instruction and put a lot of stress on joints and muscles.  Listen to your joints.  If they are progressively feeling worse, that is not a good sign.  If you plan on participating in the CrossFit program, make sure that your body is getting the rest it needs, especially when first starting.

P90X

What is it?

P90x Fitness Program for Weight Loss

P90x is a workout DVD program which has made itself famous for the concept of "muscle confusion."

P90x is a workout DVD series that has made itself famous from the concept of “muscle confusion.”  This concept is a continuous changing of the workout to confuse your body into progress.  While muscle confusion is a legitimate concept, P90x did not create it.  Giving your body a different stimulus from workout to workout is a concept that has been around for years.  The P90x program spreads muscle confusion over different workout DVDs that include strength training, cardio and stretching.  There is also a nutrition program attached.  The claim is that if you follow the program for 90 days, your body will go from “flabby to lean.”

The Pros:

Many people that use P90x have experienced significant weight loss and have increased their strength and endurance greatly.  It is also a cost effective program, when compared to regular personal training and gym dues, that can be done with a minimal amount of equipment.  It is also easily adaptable to different skill levels.

The Cons:

While P90x gurus may claim that P90x is the revolution of fitness, it is not reinventing the wheel.  It uses moves, concepts and principles that have been done time and time before.  The problem is that some of the exercises are hard to master without feedback from a trainer.  The motivation that comes from working out with others is also gone since it is just you in front of a TV with a ball and dumbbells.  While it may be a good tool, it does not substitute for exercising with a trainer or instructor.  People that are not happy with P90x are usually those that have lost motivation due to the television format of the workout.

The Bottom Line:

If you can motivate yourself to work out without going to a gym and still reach intensities necessary to make progress, then this program can be helpful to you.  However, if you find it difficult to make it through a session at the gym due to lack of motivation, it will be that much worse when you are trying it at home with no one to answer to but a DVD player.

Insanity

What is it?

Insanity Fitness Program for Weight Loss

Insanity is a workout DVD program that promises to whip you into shape in just 60 days.

Insanity is another workout DVD set that was introduced following the popularity of the P90x program.  The concept behind insanity is that it can get you into shape within 60 days instead of 90.  The DVD set also comes with a wider variety of workouts.

Pros:

With the wide variety included in this package, it is harder to grow bored with the workouts and varying movements.  As with P90X, you are also given the convenience of working out in your home with minimal equipment.  While the DVD set itself may be on the expensive side, it will even out when you factor in money saved on personal training and memberships.

Cons:

Exercising with this program will not speed up any benefits that you would see from doing P90x.  It is also just a DVD set.  It takes a lot of internal motivation and will power to follow the intensity featured on these DVDs.  A good point to remember is that if these two DVD programs were successful for everyone, they would not need to dominate late night marketing campaigns on television.

The Bottom Line:

It takes much will power and self discipline to follow a DVD workout program.  While it may save you money and a trip to the gym, it may not move you any closer to your goals.  Without someone there to push you, it can be difficult to get through a hard workout.

Wii Fit

What is it?

Wii Fit for Weight Loss

Wii Fit is an active video game that promotes fun and fitness.

The Wii Fit is an interactive videogame where participants stand on a platform to perform exercise movements that come from yoga, strength training and calisthenics.  The game also comes with logs that allow you to record things like dietary information and extra activities.

Pros:

Video games are fun, and when combined with fitness activities, can make a fitness routine easier to commit to.  When your brain is distracted with trying to get a high score, it is easy to get yourself to burn higher calories without realizing it.  This includes games like Dance Dance Revolution and Guitar Hero as well.

Cons:

With the fast pacing of games in general, it is very easy to do an exercise incorrectly, especially once fatigue sets in.  Focusing on a game may throw proper form out the window.  Since you are not in a gym, it is very difficult to be aware of it when your exercises become sloppy.  Also, even though you are burning more calories than you would by just sitting around, the levels are not nearly as high as they would be during a normal exercise session.  The strength training programs and yoga programs are also no substitute for the actual classes.

The bottom line:

I feel that the Wii Fit is a great way to add in extra exercise during the day at low intensities.  It is a great substitute for regular video games, but it is not a substitute for proper exercise.  I would not recommend substituting it for a nice jog or volleyball game outside either.  If something comes up and for some reason you could not get a normal workout in, this is better than doing nothing.

Keep this in mind

When it is all said and done, any of these programs have the potential to get an individual into the best shape possible.  If a program promotes muscular strength, endurance, flexibility and cardiovascular endurance, it is a well rounded program.  Mass marketed fitness programs are one way to get there, but not the only way.  Rate of success isn’t as dependent on the choice of program as it is to the individual that is participating and how hard they are working.  At Shane Diet Resorts weight loss program for adults, we give you a program that is specifically tailored to you, not a one size fits all routine.  Check out our website for more fitness resources.

Weight Loss and Fitness Tips: Make Cardio Fun!

May 11, 2011 By: afeldman 3 Comments

If you are still working on your New Year’s fitness goals, then congratulations, you are in a minority. Many people give up weight loss resolutions by February and most go back to old habits by March. In previous articles, I have made recommendations for changing up the fitness routine and increasing exercise intensity. Now it’s time to think about the mental aspect of exercise.

If exercise is just boring and monotonous, then you are expending mental energy doing it. If you are not enjoying your exercise session, it is obviously harder to remain dedicated. A good rule of thumb for cardiovascular exercise is to incorporate enjoyable activities for at least one of your weekly sessions. It will help you avoid mental burn out and also give you a reason to look forward to getting up and moving around for an hour. Making cardio fun can mean trying different activities or even doing the same activities, but with a friend. Below are some ways to make your cardio-vascular sessions more enjoyable and more sustainable.

Sign up for a team – If you are in school, this is easy. There are usually intramural teams for just about every sport. If you don’t have friends that are interested, sign up as a free agent and be assigned to a team. For those who are not in a college atmosphere, community recreation centers also have leagues for basketball, soccer, football, volleyball and sometimes swimming. Don’t be intimidated to join because of being unfamiliar to a sport. Recreational facilities do a good job of running multiple leagues separated by athletic experience. Usually, there will be 1-2 days a week for games and however many practice sessions with the team. This is a great way to get the heart rate up and move the body without a structured exercise session.

Dance Class

Consider joining a dance class for a fun, effective weight loss workout.

Learn to dance – The popularity of dance classes has really risen in the past decade. With classes like Zumba and Cardio Hip-hop, exercise is very nicely incorporated into dancing. You can burn between 400-700 calories in an hour of dance exercise. If the fast paced classes aren’t for you, ballroom dancing is an alternative option. Many community centers and dance studios offer classes like ballroom dancing and ballet for all ages and backgrounds.

Learn to defend yourself – Another fun and popular form of cardio exercise that is found in many gyms is cardio kickboxing. Kickboxing allows you to burn a large amount of calories in a short period of time. You could even take it one step further and sign up for martial arts classes or karate. Many people have found martial arts to be a good release of negative energy as well as a great way to get fit.

Go out for scenic hikes – Grab a friend and hit the trails. If you are lucky enough to live near areas of nature or parks, take advantage of it. Block out an afternoon to go hiking in the hills. If you want to increase the challenge, pack a bag with some extra weight and throw it on your back.

Join a running club – Many groups will meet up during the week for outside runs. From those attempting their first 5k to seasoned marathon runners, most running clubs divide off based on experience level. You can inquire about running groups in your area on various meet-up websites, at the community recreation center or even the local running shoe store. When I say running shoe store, I mean a store that specializes in selling running shoes and gear, not a sporting goods store. If you can’t find a group in your town, then start your own with friends.

Get out the skates - Of course, it takes balance and coordination to successfully roller-skate, but once you develop those skills, skating can be a lot of fun. Skating can be done outside or at a skating rink. The skills from roller skating also carry over into ice skating. If you are teaching yourself how to skate or rollerblade, start off in an empty parking lot or on a slow side street. Slowly work up to skating in areas with hills and curvy pathways.

Commit to a goal – Make it a 5k, a swim for diabetes or a biking trip. If you have a specific goal to work towards, the light at the end of the tunnel is enough to keep you moving. The best thing to do is to sign up without thinking twice about it. After you are signed up for something, it is time to make a training plan. Find something at least 2-3 months away that is realistic to complete and sign up!

The bottom line is that not everyone enjoys going to a gym and spending a half hour on the same treadmill 6 days a week. If you are one of the few that looks forward to walking into the gym, then keep doing what you are doing. If you struggle to make it into the gym, try to find at least one activity that is enjoyable. Your chances of reaching your goals will be much better. Consider an adult weight loss program or fitness retreat, such as Shane Diet Resorts, which offers the vacation atmosphere combined with a healthy lifestyle. It’s a fun, effective way to lose weight!

Weight Loss Tips: Eliminate These Four Empty Calorie Ingredients Today!

April 27, 2011 By: office Post a Comment
Misleading food packaging

Sometimes, food packaging can be misleading claiming to have health benefits when it actually does not.

These days it’s hard to tell what’s healthy and what’s not when you enter a grocery store, especially when you are trying to lose weight and/or maintain a healthy lifestyle.  Many food companies are now trying to market their packages to look healthy, to appeal to a consumer.  They have even come up with some smart wording such as “all-natural,” “fat-free,” “vegan,” and “no trans fats.”  Unfortunately, as a consumer you may think you are doing “good” by buying these foods, but in reality, they can often still be very unhealthy.

Close your eyes.  Think of a food that is the symbol for health.  An apple or a broccoli stalk may have popped into your head.  Consider how they NEVER need any marketing schemes or “healthy” labels on them.  The healthiest diet is that of a whole-foods based diet.  Buy foods that underwent the least amount of processing possible, many of which don’t even qualify for food labels.  These are the foods that should be incorporated into your healthy lifestyle.

Now when you DO buy foods that contain a label, it is important to pay no attention to the front of the package. Your eyes should immediately find their way to the ingredients list.  Yes.  The ingredients list is even MORE important than the nutrition facts.  Why?  The ingredients list cannot be marketed to look healthy.  It is the most straight forward part of the package.

Organic Peanut Butter

Stick to an organic peanut butter with simple ingredients for added health benefits.

Take peanut butter, for example.  If we look at natural peanut butter, flip it over to the ingredients label-which may read: peanuts and salt.- that’s it.  If we take a more processed brand of peanut butter, it may read, peanuts, dextrose, hydrogenated oils (AKA trans fats) and salt.  It is your job to AVOID ingredients that you do not recognize, or ones that you KNOW are not healthy!  Beyond artificial ingredients, HFCS, and trans fats, learn to eliminate these four empty calorie ingredients out of your diet.

1.      Trans fats (hydrogenated oils)- Studies have shown increased trans fat intake leads to high LDL cholesterol and Triglyceride levels.  They also impair arterial dilation, which can cause high blood pressure.

2.      Omega 6 fatty acid rich oils (corn oil, soybean oil, vegetable oil, peanut oil, sunflower oil, cottonseed oil)- Not only do these increase LDL cholesterol and decrease HDL cholesterol, but too much can lead to an increased inflammatory response in your body.

3.      Refined sugars (maltose, dextrose, sucrose, corn syrup, cane sugar)-Refined sugars send an intense insulin response to the body, therefore raising blood sugar quickly, which then tends to drop quickly shortly after.  This blood sugar rollercoaster can make you lethargic and even hungrier in the long run!

4.      Refined flours (“enriched”)-Many flours are made by stripping the natural plant seed and ridding it of any phytochemicals, antioxidants, or fiber it may have once contained.  This processing also makes the body quickly absorb and metabolize flour like it does sugar.

In addition to eliminating these ingredients from your diet, remember to balance your meals.  Utilize the plate method at every meal.  One quarter protein, one quarter starch, and the other half fruit or vegetables.  And remember these rules go for beverages as well!  Eliminate any added sugars you get from sodas or juices.  Make water your beverage of choice and drink it throughout the day!

Shane Diet Resorts, a fitness retreat for adults ages 18 and up, is a firm believer in whole-foods and portion control.  We serve our guests three portion controlled meals daily, as well as two healthy snacks.  Visit us online for more information about our weight loss program for adults and great healthy recipe ideas.

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

April 20, 2011 By: afeldman 5 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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