Live In Fitness
Live In Fitness – Weight loss camp

In our world of health and weight loss camps, we hear a plethora of questions about what, when, and how much should we eat?  But for all this information, the discussion about our relationship with food is non-existent at best.  It seems that we live in a culture that is dependent on sound information about weight loss, of which there is none.  To be sure, when I say sound information about weight loss, I am speaking of information about weight loss that incorporates information pertaining to your relationship with food.  Without this integral piece of information, the changes we may make in the what, when, and how much categories of our weight loss will only be first order changes.  First order changes are changes in behavior, not the underlying thoughts, and feelings that support behavior.  The failure of this band-aid approach is evidenced by the lack of weight loss success in this country.  In order to create second order changes, or changes in the thoughts and feelings that support the behavior of weight loss, we must change not only what, when, and how much we eat, but our attitude toward food.  In order to change this, we must first understand it.  As we do, we will likely find that our attitude toward food represents not just a pattern in our behavior around food, but our behavior in life in general.  That being said, it is not uncommon to find that the way you are around food, is the way you are about many things in life.   So let’s explore a few different attitudes toward food, and the ways in which these attitudes affect our lives:


  1. THE CONTROLLER:  Do you view food as something in your life that can be controlled?  Do you depend on your control of food to gain a sense of control of your life?  Do you find yourself turning to food to overcome emotions or situations that are not within your control?  If you answered yes to any of these questions, you probably do have a tendency to view food as control.  People such as this tend to look for things in their life that can be regulated, structured, managed and consistent.  When they find these things, they tend to depend on them for emotional stability.  What this means is that when that thing in the person’s life is stable, regulated, managed, and consistent, so is the person.  But when that thing is not consistent, stable, or controlled, neither are the person’s emotions.  People such as this, do not like changes in routine, and have trouble adjusting when plans do not go as expected.  Much of what perpetuates this trouble adjusting to changes in routine is the expectation that things should not change unless the person changes them.  People such as this, rely on the ability to control things, and can have trouble delegating authority to others, or trusting them with control.  Using the relationship with food as a way to feel in control can then predispose this person to eating disorders, such as anorexia nervosa, or bulimia nervosa.  However, perhaps the larger issue is that this person is prone to depression and anxiety, as a life that is dependent on control ceases to have a sense of freedom, enjoyment, or passion.  


  1. THE DEPENDENT:  Do you feel as though food provides comfort for you?  Do you find yourself nurtured by food?  Do you turn to food when you feel depressed, or rejected?  If you answered yes to any of these questions, you have a tendency to view food as something to be depended on.  People such as this, tend to look for things in their life that represent comfort.  This can be in the form of a relationship, a place, a thing, or food.  As these things will provide emotional comfort, every time they feel depressed, they will turn to those things.  For people such as this, emotional stability is dependent on the availability of these things.  As they tend to look for ways in their life to feel nurtured, they also do not like to be in control, and would rather delegate authority than experience it.   However, looking to other people and things to fulfill their emotional needs, these people are prone to overeating, and feeling as though their life is without direction, or firm anchoring.


  1. THE ANGRY PERSON:  Do you feel as though diet plans and weight loss attempts have let you down?  Do you tend to find yourself often angry, and looking for a way to vent?  Does food provide an opportunity for you to get what you really want when you are not able to in other ways in your life?   If you answered yes to any of these questions you have a tendency to be an angry eater.  People such as this tend to be angry in life easily, and often experience this emotion predominantly.  As they experience anger frequently, they also feel as though life, people, and situations have let them down.  As they cannot change any of these situations that have disappointed them, they look for a way to express their anger.  In fact, they become dependent on these situations.  They may find themselves feeling attached to things in their life that allow them to express their anger.  For this reason, they will often stay in relationships that they describe as bad.  These relationships allow them to express their anger.  Food, to these people, also represents a way to express anger, and they will often find themselves eating when they are angry. Much in the same way that they will stay in a bad relationship because it is a way for them to express their anger, they will also want to maintain their relationship with food.  They may ask for help, or attempt to change their eating habits, but they remain attached to the angry relationship they have with food.  Because people such as this have trouble letting go of their anger, they are also prone to self destructive behavior and patterns in life.


  1. THE LOST PERSON:  Do you find yourself trying routine after routine in your weight loss efforts?  Do you find that your weight loss efforts go well when you are on a routine, yet things seem to fall apart when the routine ends?  Do you often have trouble knowing what food will satisfy you?  If you answered yes to any of these questions, you have a tendency to feel lost around food.  People such as this tend to be unsure not just about what they may want to eat, but about a lot of things in life in general.  They tend to do well when the expectations are set out for them, and the routine is implemented for them.  But when it comes to developing their own expectations of themselves, or creating their own routine, they falter.  They tend to never really be sure about what they want, and their relationship with food demonstrates this.  It is almost as if as long as the eating routine satisfies someone else, they are satisfied.  But they never really know what satisfies them.  For this reason, people such as this are prone to feelings of loneliness, and loss of hope.  It becomes difficult for these people to feel confident and sure of themselves as they feel as they don’t understand themselves frequently.  That being said, they may also have trouble knowing when they truly hungry or not, and/or differentiating hunger and fullness levels.  As a result of this, they can be prone to overeating, and undereating.


Looking at the types above, see if you can determine your attitude toward food.  If you can, you are already one step ahead.  Typically, when people understand not just their relationship with food, but themselves more clearly, the needed changes are also more salient.  Additionally, when you can see that your relationship with food is a component of a larger pattern in your life, the impetus to change will be strengthened.  When you do make these needed changes, although they may be challenging and difficult at times, it is important to recognize that lasting change includes changing not just what, when, and how much you eat, but also they way you think and feel about food, yourself, and your life.  

Fitness Retreat

Tips to Making Healthy Decisions When Dining Out!


Let’s face it, dining out is a big part of life.  The good news is, you don’t have to put your nutrition on hold when you go to a restaurant.  It doesn’t have to be difficult to eat what you like and maintain, or even continue to lose weight. Here are some tips we give to our clients at Live in Fitness Boot Camp. Try to keep these in mind when dining out;

  • Don’t skip meals earlier in the day to “save up” for the evening.  It’s way too easy to overeat when you’re hungry.
  • Look for key words on the menu:  “roasted”, “grilled”, “poached”, “steamed”.  These terms usually mean they were prepared without extra fat or a large amount of calories.  It is still always helpful to ask your server exactly how the food is prepared.  Don’t be afraid to make substitutions.
  • On that same note, stay away from items that are “fried”, “smothered”, “sautéed”, “covered”, etc.  Obviously, these are less healthy items that can easily have twice the calories of the steamed versions.
  • Enjoy the dining experience.  Take your time, eat slowly, and enjoy the social side of eating.  It takes about 20 minutes for the brain to register that you’re full.  We consume a lot less calories when we eat slower.  It is also easier on the digestive system.
  • Remember to choose a blend of carbohydrates, proteins, and fats at each meal.  One large bowl of pasta with cream sauce is not the best way to go.  Add chicken and veggies, switch to a red sauce, scale back the amount of pasta and you’ve got a great meal.
  • Ask for dressings and sauces to be put on the side.  That way, you can decide how much to use.  Remember, a little goes a long way!
  • Take home at least half of your meal.  Most restaurant portions are enough for 3 meals so there’s no need to clean that plate!  It is even advised that you get the takeout box when the food arrives and put half of your meal in right away. Portion control is the single most important thing to practice in a restaurant.  It will save you more calories than you know.
  • Let’s say you dine out about once a week. Allow yourself one “exciting item” whether it be a glass of wine, soda, or small piece of cake.  Remembering moderation is always key to avoid overindulgence later.

On average, Americans eat over 200 meals away from home each year.  Remember these tips when dining out.  By making small changes over time, you can enjoy restaurant food without sacrificing good nutrition.

Karen Sherwood, NC, HHP

LIFE nutritionist





After years of working at our Fat Camp, it’s hard to say we haven’t heard it all. Pizza is very important to most people, rightfully so. It’s a delicious sinful little treat that we need to have. This is one of the many scenario’s that happens often too many times… It’s Friday afternoon, you are leaving your office after a long hard week, and you are looking forward to a much needed break. As you begin your drive home, you are thinking about being home, relaxing, and maybe even rewarding yourself for all of the hard work you have done. Maybe it even occurs to you that you are feeling as if you have earned it. Surely everyone deserves a reward every now and then you think. As this thought crosses your mind, you pass by a Pizza Hut, that seems to be calling your name. With your eyes fixated on the big red and white sign, you car appears to be steering itself into the driveway. Before you realize it, you have devoured several slices of the delicious deep-dish pizza, and as a feeling of guilt washes over you, it occurs to you that this does not feel like a reward.  That is what a lot of pizza lovers struggle with, this is why we are here to help.


As with most rewards, the tendency to go overboard with pizza, or any food for that matter is ever present. While we have all used food either consciously, or unconsciously as a reward at some point, we have all probably also abused it as well. As you can see from the example given above, without a conscious awareness of what we are doing, this tendency becomes magnified. Much of the reason for this is due to the fact that when we are not aware of what we are doing, we are at a loss to change it. As you can see from above, the reality of our actions does not occur to us until after we have already done them. Clearly, at that point it is much to late. It is usually then that we feel overwhelmed with guilt. The difference between using something, food or anything else as a reward, and abusing it, is being consciously aware of what we are doing. With this awareness, we are armed with the power of choice about what we do. This of course, enables us to evaluate our decisions, negotiate for what we want, and leave the situation feeling satisfied. This sense of choice applies to everything we do, and in the area of weight loss, becomes invaluable.


Applying a sense of choice to foods, we are able to evaluate every decision we make, weighing the impact of what we want to eat, against where we want to be. If we want to eat a hot fudge sundae, yet we want to fit into that pairs of pants currently collecting dust in our closet, we are going to have to make some serious choices. The reason this choice becomes so important is that without evaluating it clearly, one of two things will inevitably happen: we will either avoid the sundae, telling ourself we can never have it, feel deprived, and end up overdoing it later, or we will avoid thinking anything, and just have it anyway, without thinking about it, and end up overdoing it, and feeling guilty. Avoiding both of these negative situations then becomes dependent on our ability to think clearly through the decision making process. Obviously, we can neither avoid the sundae totally, or have all of it right now, as neither one of these choices satisfies both of our wants, ands goals. So, we are going to have to be able to negotiate with ourselves for both these wants and goals, and look for a third option.


When it comes to pizza, third options come in many slices, pardon the pun. We can either have less of the dangerous deep-dish version, reducing the total caloric impact of it, or we can come up with a healthier version. That is just what California Fresh and Fit has done. Offering tasty, yet surprisingly healthy versions of the foods we love is what this company specializes in. Imagine pizza that is fresh!

Life in Fitness!


weight loss

We are in the middle of winter and you might be wondering when you should start shedding that holiday weight. Conventional wisdom would say that the best time to lose weight is in the summer. The warm air and sunshine just make it easier to get up and go! Plus, wintertime tends to encourage people to overeat and sit around. However, there are many reasons why you should conquer old man winter with exercise and a healthy diet. Here are some of the reasons winter time should be weight loss time:

Prepare for Summer

In summer, the heat is on and most activities tend to reveal more skin. You’ve heard of the coveted beach body but what a lot of people don’t realize is that the glamorous summer body is forged in the dead of winter. By the time summer rolls around, it’s already time for the big reveal and too late to start shedding pounds before bikini season. It’s better to work on your figure behind the curtain of a winter coat so that you’re ready for the summer show time.

Fight Seasonal Weight Gain

Winter is the time of the year people tend to gain the most weight. It’s harder to get out from under the blankets and step into the cold. It’s easier to escape the gray weather by eating snacks and watching movies by the fire. Plus, the parade of fine and fatty foods brought on by the winter holidays makes it hard to resist putting on a few pounds.

However, those are the exact reasons you should set winter weight loss goals. If your goal is to lose weight in the winter, it can help you also avoid seasonal weight gain.

Improve Your Mood

Winter has been known to leave some people feeling under the weather, literally. The shorter days, colder air and cloudy afternoons can have a negative effect on your mood. Some even experience what’s called, seasonal affective disorder which is theoretically caused by a number of potential factors like less serotonin-producing sunlight or hormonal shifts.

However, getting in a little workout time every day and eating healthy food can go a long way in improving your mood.

Cold Can Help the Cause

Here’s an example of how weight loss efforts don’t just help avoid the negative effects of winter; instead, winter actually helps you. Studies show that being mildly cold can increase the rate of energy burn. If it’s a little chilly outside, a run might be more effective than if the weather is temperate.

Some scientists even suggest that shivering for 15 minutes can actually mimic an hour workout in terms of irisin production. Irisin is a hormone that causes white, energy-storing fat to turn into brown, energy-burning fat.

You’re not Alone

Because of New Year’s resolutions, people are hitting the gym in droves. If you are looking for a workout buddy to help keep you accountable, there is a good chance that someone is starting to set the same goals as you.

Live in Fitness – Lose Weight This Winter


Why Eating Makes Us Feel Good! - Fitness Retreat Advice

Live In Fitness

Fitness Retreat – Advice

Why Eating Makes Us Feel Good

If you’re coming off the holiday season with a few extra pounds you’re not alone. People gain an average of two pounds a year, especially over the holidays. But why? Why does it feel so good to stuff ourselves like a holiday turkey with our friends and family?

It’s Natural

The human body is designed and adapted to survive, and eating enough food is a big part of survival. In the wild, food might be scarce and large meals might be few and far between. When you feel inclined to gorge yourself on salty, sugary, and fatty foods, that’s your body telling you to get as much as you can in case you don’t get a chance to eat again for a while.

Because, in the animal kingdom and throughout human history, we’ve had to work hard to find, grow, hunt, and prepare meals, our brains reward us for finding food that’s rich in nutrients and calories. It takes energy to find food, so when we’re foraging in the dining room and come across a sweet potato pie, our brains say, “go for it.” In the modern United States, most of us have access to all of the calories we need and more. It takes conscience effort to suppress the urge to get as much as we can whenever we can.

Food Boosts Our Mood

In the same way, chemicals in the brain make us crave calorie-rich foods. Certain foods are made out of compounds that literally make us happy. Our mood is balanced in the brain through neurotransmitters and there are two types: excitatory and inhibitory. Excitatory neurotransmitters stimulate us and make us feel amped up while inhibitory neurotransmitters make us feel calm and relaxed. A balance between the two is what contributes to the best moods.

These chemicals are created with the help of compounds found in food. However, some foods are better than others at doing this job and there are some healthy foods that are excellent for promoting mood-boosting chemical creations, like spinach.

Comfort Foods

Some foods have an effect that is more related to our minds than our bodies. Comfort food is a familiar term to most and is often associated with things like pancakes, fried chicken, and mashed potatoes.

However, comfort food can be different for each person. This is the term used to describe food that you might have a psychological relationship with. For instance, if you remember happy times in your childhood when your dad would take you out for ice cream, when you’re feeling down you might go to ice cream for comfort. If your best memories are from family picnics with grilled cheese sandwiches, you might go to grilled cheese when you’re not feeling good.

Fight Food Feelings at a Weight Loss Retreat

So, if craving food is both psychological and chemical, how can you fight the urge to overeat or eat unhealthy foods? There are several methods to approach weight loss and healthy eating but everyone’s different. 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.

Live in Fitness!