As humans, we are naturally inclined to satiate desires that are right in front of us. Sometimes that causes us to give up on longer term goals. If you want to save money for a dream vacation but your friends are going out to an expensive fancy restaurant tonight, your immediate desire to have a good time might win out. It’s the same when it comes to weight loss. It’s difficult to focus on a long-term weight loss goal without the proper motivation. However, there are some strategies you can try to stick to your goals. Here are just a few:

Why Do You Want to Lose Weight?

When you are setting a goal, it is important to realize why you are setting your goal. If you leave it to an abstract desire, your movement toward that goal may take a backseat to more immediate desires. When a pizza is sitting right in front of you at a party, your desire to eat that pizza will probably be more intense than your desire to meet your fitness goals.

Do you want to lose weight to fit into a little black dress? Maybe you are concerned about your health and want to shed weight to feel better. Whatever the reason, make a note of it and focus on it when you feel like you might be tempted.

Make Some Tangible Weight Loss Goals

Once you have acknowledged why you are losing weight, try setting some visual, tangible goals. If you want to lose weight to fit into that aforementioned dress, hang it up in a prominent place in your room. Every day before you leave you can see it and re-affirm your commitment to your goals. If you want to lose weight because you want to go on a hiking trip on the Appalachian Trail, print out a picture of the rolling hills of Appalachia as motivation. This helps bring your goals out of the abstract and into the real world.

Break the Draw of Bad Habits

Everyone has their own unique nutritional bad habits. Some people drink too much beer while others have an insatiable sweet tooth. A good tactic when you begin a weight loss journey is to set a certain amount of time where you will abstain from those bad habits altogether. When setting a difficult goal like breaking habits, it’s better to set shorter term goals. It’s a lot easier to mean it when you say, “I won’t eat rocky road for a week,” than it would be if you say, “I’ll never eat rocky road again.”
That’s where a weight loss camp comes in. During a weight loss retreat, you have a disciplined diet and accountability. That helps you focus on abstaining from bad habits which can break their control over you.

Find Strategies You Enjoy

The best way to lose weight and keep it off is to take the principles you learn in a weight loss camp setting and applying them to a healthy lifestyle. The most effective way to accomplish that is to find healthy foods and exercises that you enjoy. If you can barely stomach the taste of broccoli but you like spinach, you don’t have to force yourself to eat broccoli all the time.

Find alternatives you enjoy. If you like biking but hate running, ride your bike more than you run. At Live in Fitness, we believe in the personalized approach to fitness. While it’s good to be open minded, giving different healthy foods and activities a fair chance, finding the things you respond to the most is the key to living a healthy lifestyle

 

What Makes Dieting So Difficult?
Sticking to a weight loss program can be difficult and cravings can be hard to resist. However, there are certain situations that trigger cravings. Here are a few examples and how to deal with them:

Alcohol
Alcohol is a trigger for a lot of bad habits. Smokers may tell you that they have their biggest cravings when alcohol is around and it’s the same thing for fatty foods. Alcohol may unlock the “party time mentality” but there is more to it than that. Alcohol stimulates your appetite and lowers your inhibition. So if normally you would be a little hungry and suppress a craving, with a little alcohol in your system you might be ravenous and give into cravings.
Solution
Moderate your alcohol intake for starters. Especially when it comes to fatty beverages like beer. If you don’t drink enough to lose your inhibitions, you will be more likely to stick with your weight loss plan.

Lack of Sleep
Diet, exercise, and sleep all play a big role in your overall health and they all support each other. If you eat right, you have enough energy to exercise, exercise helps you sleep better, and according to a Mayo Clinic study, people who sleep less eat more calories. In fact, they report that sleep-deprived people eat 549 more calories on average. So, it becomes a vicious cycle. One weak link in the chain can affect all three factors.
Solution
Start by getting more sleep. If you get a solid night’s sleep every night you may have more energy and will power to manage your exercise and eating habits.

Late Night
Staying up late is a big trigger for eating more and eating unhealthy foods. On a typical day, you might go to sleep between 10 pm and 12 am, especially if you are an early riser. By staying up late you are asking your body to work longer without rest than normal and that can result in cravings. Plus, there are other factors to consider. If you are staying up with friends, someone might suggest a late-night pizza. If you are alone watching Netflix all night, you may get bored and start craving ice cream or other sweets.
Solution
The obvious solution is to go to sleep a little earlier but sometimes life gets in the way or you want to stay up with friends for special occasions. If that’s the case, try planning a better late night snack. If you have a healthy choice lined up just in case you find yourself awake in the wee hours, you may be less likely to make unhealthy decisions.

Friends and Peers
One of the biggest ways you may be tempted to cheat on your weight loss nutritional goals is if you are in a large group of friends who don’t share your goals. Whether its co-workers taking advantage of dollar-a-slice Tuesday at the local pizzeria or a Friday night ice cream run, friends can really break down your fatty food barriers.
Solution
There are two ways you can try to tackle this temptation. You can try to let your friends know that you are determined to stick to your goals and ask them to hold you to it. For instance, if you plan to go out on a Saturday night and you know that history would dictate that you will most likely stop for fast food on the way home tell your friends not to let you get anything that breaks your diet. Be specific. You may be able to turn sources of temptation into allies.You can also try to find a friend who has similar goals and ask them to be your accountability partner. That way when you are out with the group, you have each other to encourage.

Our weight loss retreat, Live in Fitness, can help educate you and jumpstart your journey to a healthy weight and lifestyle. At Live in Fitness, we take your age, fitness levels, and personal goals into account to create a personalized weight loss program.

Make sure to check out our AMAZING SALE! Act soon as we have limited spots available.

Live in Fitness!

What Can I Learn at A Fitness Camp?

Fitness camp is about more than just going on a vacation and coming back lighter. It’s an opportunity to learn the skills and information you need to live a healthy lifestyle.

Personalized Approach

On daytime health and wellness shows and internet ads you will routinely hear, “This one thing is the key to weight loss.” However, the truth is that there is no one secret to losing weight. Everyone is different and a personalized approach to losing weight is an essential component for success. A fitness camp like the Extreme Weight Loss Program at Live in Fitness begins with testing and interviews designed to get a picture of your goals, personality, and physical condition. A personalized plan is then created for your specific needs and preferences.

Following fitness programs that are “one-size-fits-all” often end in failure for one reason or another. Maybe it is difficult to stick to because it doesn’t recognize your behavioral uniqueness or maybe you aren’t seeing the results you want because it’s not tailored to your goals.

Accountability is Key

Working out at home with a video program can be good if you manage to stick with it, but that’s easier said than done. Life gets in the way. Work makes you too tired so you skip a day. You have a strong craving for a chocolate glazed donut so you decide to have a cheat day. Before you know it, you’re back to old habits. In any given moment, you are going to do what you want most and if nobody is there to encourage you, it’s difficult to stick to a fitness program.

At a fitness camp, you eat and exercise alongside peers with the same goals and professionals who know how to help you meet those goals. This clearly demonstrates the importance of accountability in weight loss and fitness in general. Once you complete the camp, you can take those principles and apply them at home. Work out with a friend or spouse. Find a gym buddy with similar goals.

Nutrition and Exercise Work Together

At the most basic level, nutrition is how calories come in and exercise is how they go out.  Paying attention to both is the best way to achieve your fitness goals. However, there is more to it than that. Exercise puts a strain on your body and drains you of energy but the right foods can answer the new demand for energy. The right nutrition plan can improve bone, muscle, and joint health to reduce the chance of injury. Heart healthy food can keep your cardiovascular system free from heart disease. If you really want to get into nutritional science, you can try foods that promote balanced brain chemistry to keep you focused and positive about your fitness goals.

How to Continue at Home

By learning about what fitness techniques work for you, the importance of a support system, and how diet and exercise work together, you can take the same ideas home with you. A good fitness camp will not only help you work towards your goals while you’re there, they will give you what you need to continue toward your goals.

4 Steps to Keeping our Brain Healthy

True healthy living isn’t possible without a healthy brain. This includes giving the brain the nutrients it needs as well as mentally/psychological health. Often it’s next to impossible to get the rest of your body on track before you get your head right. Here are 4 ways to keeping your brain healthy.

1. Bond with people
Being social with others requires our brains to be extra engaged. During social interactions we are reading body language and facial expressions, and showing empathy for people. Connecting with others also results in positive emotions, which fills the brain with chemicals that keep it healthy.

2.Stay physically active
As people age the brain can shrink. Though in those who regularly exercise this change does not happen. Exercises helps keep brain tissue healthy and increases the connections in the brain. It also helps keep neurons healthy and alive.

3.Eat Fish
Want to reduce your changes of Alzheimer’s by 60 percent? Eat more fish and regularly intake Omega-3 fish oils. Eating fish at least once a week slows cognitive decline by 10 percent.

4. Work it out
Treat the brain like any other muscle. To keep it strong or to make it even stronger you have to exercise it. Constantly challenge your mind to learn more and grow. Learn new skills, take classes, learn a new language, read more books, etc. It all goes a long way to helping the brain stay fit.

The brain is a vital part of the body that often gets neglected by fitness buffs. We tend to focus on working out the rest of our bodies and forgetting about the most important organ of all. Follow these steps to make sure you keep the mind in mind while living a healthier, happier life.

Our weight loss retreat, Live in Fitness, can help educate you and jumpstart your journey to a healthy weight and lifestyle. At Live in Fitness, we take your age, fitness levels, and personal goals into account to create a personalized weight loss program.

Make sure to check out our AMAZING SALE! Act soon as we have limited spots available.

Live in Fitness!

Fit Camp

Happy Valentine’s Day Fit Fam!  

Our gift to you is an extra 5% OFF our current special when using PROMO CODE: VALENTINE01

If you have Valentine make sure to take it easy on those chocolates, and if you don’t have a Valentine make sure to take it easy on those chocolates ;)

If you you’re lucky enough to have a long weekend this weekend in celebration of Presidents Day or if you have Valentine’s day off, it’s easy to get lazy and want to just lay around on your day off. It’s important to stay active and not fall into the rut and make getting back to routine  that much harder.

Here are 5 tips to staying fit, active, and healthy!

1. Work out a little longer
We typically have to work our exercising between many errands and a full day of work. But if you have the day off you have an extra block of time you can fill. Fill some or all of that time with that extra exercise you typically don’t have time for.

2. Keep the usual sleep schedule
As badly as we may want to sleep in all day we have to fight that urge. Get up early like you always do and get busy. You’ll feel better in the long run having accomplished more with your extra time than just wasting away all weekend.

3. Go outdoors
If you have to mow the lawn, rake leaves, shovel snow, etc..Get to it! If you’re all done with your chores and need some fun head to the park, beach, woods, or where ever your favorite outdoor spot is. Take the dog for a walk or go for a run. Just get up and get out of the house!

4. Stick to your diet
Whether it’s a weekday, weekend day, or holiday we have to stick to our diets. We all break occasionally but what’s important is to remember why you’re doing this and keep up that motivation. Don’t make excuses like “well it’s the weekend”. It’s just another day and another way you could work to become healthier.

5. Plan to weigh yourself on Monday
Weigh yourself on Monday to really keep yourself accountable for what you eat and how much exercise you do. Aim to lose a pound or so over the weekend. You’d be surprised what you can achieve in only a few days.

At our Fit Camp our coaches encourage all of our clients to never take weekends off of fitness. Always work to better yourself no matter what the day or time of year. It’s only through perseverance and hard week can we achieve our fitness goals.

Live in Fitness!