For example, I notice the more one obsesses over the scale the less weight they lose. They want the numbers on the scale to drop soooo badly that they then obsess over every calorie they consume. They calculate every calorie burned. They absolutely fear carbs of any form and if they eat an extra calorie they go hog-wild-crazy in the gym and obsess over burning off the extra calories they think they shouldn’t have ingested. They berate themselves for not being committed enough to the dismal 1200 calorie diet they misguidedly try to conquer day after day.

Inevitably, their obsession for food grows. They dream about juicy hamburgers and greasy fries or gorging down a tub-full of Hagen-Daaz…and then more guilt and deeper shame! So to compensate for how weak they think they are they punish themselves with less calories and more exercise. Sounds crazy huh? But how many of us have actually done this ourselves?

Do you see the problem here? The only way out is through a different door. We must start to understand our thoughts. Where are they coming from? Why are they so strong? How are they dictating your life? Are what we obsessing over even rational? Are they capable of helping you experience the lasting, healthy changes you so desperately want in life?

You have to ask yourself these question? You must do so honestly and consistently. You cannot affect change until you do so. We need food, we need calories and yet we constantly fight to decrease and even avoid what we need out of obsession and desperation.  The enemy is not food but what lies within our mind.

So, take some time today to assess where your thoughts reside and if you are willing to start taking control back. You can change. You can lead a healthy and productive life that is not directed by food, body-image, counting calories, comparing or judging, excessive exercise and many other damaging, negative  coping behaviors. Think about what you think, and then take action.  If you have addictive and obsessive thoughts that lead to negative behaviors then you can find help too.

Eve Torson
Fitness Director/Lead CPT for Utah Fitness Retreat

There is a downward spiraling effect we will all continue to experience until we start hearing what our body has to say. Yes, your body speaks to you moment by moment. Chemically, electrically, emotionally, physically and then when that all fails to connect with us, processes begin to breakdown from within.  Not until we treat our body as a close confidant instead of a far off distant cousin will things begin to turn around.

Weight loss competitions, massive calorie deficits, constant judgement and comparison, scale worshipers, obsessive exercisers, diet junkies (yo-yo dieters), food fanatics and blamers will never change, never find true and lasting health until they start listening to their bodies. There must be connections made or all else the disorders mentioned above will not allow for behavioral changes that are necessary for health and happiness.

Over the years I have seen the weight loss industry over-complicate, misrepresent, misguide and confuse the masses because the fusion of the ins-and-outs of the mind-and- body are not connected. Most of our weight problems lie within us. In our mind. In our thoughts and in our habits. It will never totally be about calorie counting and calorie eliminating. It is so much more…

So over the next few weeks my blog posts will cover the major connections we must make, from within, in order to change what we see on the outside.

Eve Torson, Fitness Director for Utah Fitness Retreat

They have an openness about them. Thoughts and words flow freely. They want to know more because they’ve decided they really want to change their life for good. There is a feeling of letting go…freeing themself from what holds them back. They are truly “open”. Often they start to apply stories and experiences to the concept and want to share it with others.

You know a truly hopeful and happy life is one with an open heart and an open mind. When this happens for you the world begins to offer its greatness to you. I am so grateful we have a place where people can come and find themselves. I am proud and inspired as I watch lives change for the better.  It is a road worth journeying!

Life is supposed to be great. Life is supposed to challenge us also but as we see what we are experiencing with brighter eyes an an open heart anything…yes, I mean anything is possible!

Eve Torson (Fitness Director and Lead CPT for Utah Fitness Retreat)

Plan Weekly 
To begin, I like to take a look at my weekly calendar.  I’m the type of person that tries to pack as much as I can into one day.  Looking at my work schedule and commitments makes it easier to write in when I will workout.  When I write my workouts in my schedule, they are more likely to happen.   So, take a look at your calendar and decide how many days you are willing to exercise.

Pick Your Weapon
The next step is to decide what type of exercise you enjoy doing and select which days you will do what.  Every effective workout program needs a combination of weight training and cardio.  You can do whatever you want for each type of training, but make sure to have a balance to promote muscle growth and fat burning, while preventing injury.
Cardio:  Incorporate 30-60 minutes of cardio into your daily schedule, most days of the week.  Decide which form of cardio you will do each day, example: running, biking, swimming, stair climbing, elliptical, hiking, boxing, any cardio classes etc.
Weight Lifting:  Weight lifting is a usually the workout that gets left out, when it comes to women.  More to come on this one later!  Set aside 30-60 minutes for lifting sessions.  If you haven’t incorporated lifting into your schedule in the past, take it slow, add it to your workouts, and you will see major results.  Begin by performing total body workouts aimed at conditioning every major muscle group.  Balanced development is extremely important.  As you become more experienced, split your workouts to target and concentrate on specific muscle groups.  A rule of thumb when splitting muscle groups would be, upper body one day, lower body the next.
Just a few quick tips:   
If you are person that likes going to classes, grab a schedule from your gym and decide which ones you will attend.  Avoid doing the same workout two consecutive days in a row.  If you like and want to do something similar, change it up to make it different.  For example, if you like to run, run at a steady pace one day and run hills or intervals the next.  Vary intensities from day to day. If you went all out one day, take it down a notch the next. This way, you’ll be ready to go for a more intense workout the next day and you won’t burn out.  Continuously working at a high intensity can lead to overtraining and injury.  Yoga is a great way to revitalize.  Last but not least, remember that muscles need 48-72 hours to repair and grow back leaner and stronger.  Getting 7-8 hours of rest each night is vitally important for your body to recover.
All in all, you just need to be moving!  Get it?  Got it?  GO!

Jamyn Miller A.C.E. CPT for Utah Fitness Retreat

Here are 10 quick tips on making time for exercise in your life…

1. Plan it – put it in your planner, schedule, or just write it down somewhere

2. Put it in your to-do list – it always feels good to check it off!

3. Invest in some workout DVDs

4. Master micro workouts – Mini workouts that can be done at home

5. Ditch your ride – ride a bike or walk instead

6. Rise and Shine! – get up and get it done!

7. Bring the family- turn a family movie night into a family hike

8. Take your workout on the road with you

9. Smart workouts – work harder in a shorter amount of time

10. Be a hot date – get your sweat on!

Remember, you can do this! If you truly put heart heart and soul into it you will succeed. So, schedule those workouts and get them done! Ready… GO!

Jamyn Miller (CPT and Lifelong Motivator for Utah Fitness Retreat)

1. Ask yourself if you are capable of using the scale as a positive tool for healthy weight loss? Meaning, you can get on it once a week as a means of making sure you are on the right weight loss track. Are you losing a pound or two a week? Then yes you are on track! If you obsess about the scale night and day. Weigh yourself several times a day then it might be best to throw the scale out the window…and never look back. There are so many other ideal ways to monitor weight loss that that create positive momentum.

2. Get to know the Tape Measure! Learn to measure certain areas of the body on a weekly basis and keep a record. You will notice inches lost often before you see weight loss on a scale. Celebrate inches lost more than numbers on a scale!

3. Another great weight loss tool is to test body fat %. Just like measurements this number means more to me as a Personal Trainer, for my clients, than the scale. I want to see fat % drop and lean muscle mass increase. Why? Well I want our clients to maintain their weight loss for good and massive weight loss without lean muscle mass will end just like any other diet.

4. Be aware of your thoughts! Yep this is so important as you are on the weight loss journey. You have to assess where you are mentally and emotionally on a regular basis because our human tendency is to fall back into old habits. Those same old habits that did not get us where we planned to be in the first place. Are your old thoughts creeping back in? You must start to be aware.

5. Lastly, just love every imperfect inch of yourself. It is so important to remember that weight does not dictate the worth of a person. Your life’s journey in unique and special. Loving yourself and respecting your body allows your body to work with you instead of against you. It can happen and needs to happen for lasting weight loss.

Do these things for 2 weeks and I know you will feel and see a significant change in yourself. You are what matters…not the scale!

Be beautiful today,

Eve Torson (CPT and Fitness Director at Utah Fitness Retreat)

Today I want to touch on one tried and true method because it is sooooo important and sooooo easy!

Get your fruits and veggies in each day. There are numerous essential vitamins and minerals your body thrives on when you get the proper amount of delicious and nutritious produce. Stop relying on supplements and feed your body what it is starving for!  3 servings of various fruits each day and 5 or more servings of veggies will do wonders for your mind, your metabolism and your your muscles. Make a goal to be consistent for 1 week, 7 days, of doing just this.

You can make it easy by having a plan of attack….

Fruits: For breakfast make sure and have a banana during the meal. At lunch incorporate an apple or and orange. For dinner slice up a juicy pear or down half a grapefruit. That’s how easy it can be to get your needed 3 fruits!

Veggies: For breakfast add peppers, onions and avocado to an egg omelet. Slice up celery and carrot sticks and dip them in hummus for a snack. At lunch make a veggie sandwich with cucumber, tomato, romain lettuce, onions, mushrooms, slivered carrots, and whatever else you can add in! At dinner quickly boil broccoli or asparagus for 90 seconds and enjoy with your favorite lean meat. I could go on and on….

Don’t hesitate to begin this nutritious and delicious journey because you will never regret eating this way! We only regret it when we don’t! Again, be good to yourself and never postpone taking care of you!

Your fitness guru and friend,

Eve Torson (Fitness Director for Utah Fitness Retreat)

A patient seeing a doctor one day said, “The problem is that obesity runs in my family.”  The doctor replied, “The real problem is that no one in your family runs.”    We all know we should do it, we all know it’s good for us, however, for one reason or another, it can be hard to get started and stay motivated.  The pro’s outweigh the con’s a million to none when it comes to exercise.  Reminding ourselves of the many benefits of exercise can be motivating and moving.

The Many Benefits of Exercise:     

Controls Weight. More Energy. Improves Self-Confidence. Feel Better. Longer Life Span. Mood Booster. Improves Sex Life. Combats Health Conditions & Disease. Reduces Stress. Promotes Better Sleep. Enhances Work, Recreation, and Sport Performance. Speeds Up Metabolism. Reduces the Risk of Heart Disease. Reduces the Risk of Diabetes. Provides Healthy Glow and Clear Skin. Reduces the Risk of Cancer. Builds and Maintains Healthy Muscles, Bones, & Joints. Natural Cure for Depression & Anxiety. Increases Efficiency of Digestive System. Reduces Risk of High Blood Pressure. Cure for Cardio Ills. Reduces Risk of High Cholesterol. Improves Psychological Well-Being. Tones Muscles. Improves Balance. Improves Flexibility. Increases Aerobic Capacity. Decreases Back Pain. Decreases Risk of Osteoporosis. Strengthens Immune Function. Reduces Migraines. Builds Endurance. Dials Down Inflamation. Keeps Hormones in Balance. Supports Mental, Spiritual, and Sexual Health. Improves Control of Blood Sugar. Increases Oxidation. Increases HDL (good cholesterol). Eliminates Complications During & After Pregnancy. Improves Posture. Less Visceral Fat. Strengthens Heart. Slows Aging. Relaxes and Revitalizes. Boosts Brainpower. Reduces PMS. Improves Quality of Life.

The list could go on and on, but you get the point…..

Oh ya… and my personal favorite: “THE MORE YOU WORK OUT, THE WEAKER HIS KNEES GET”

Happy Exercising!
Jamyn Miller (CPT for Utah Fitness Retreat)

There are, however, several things you can do to be more proactive and knowledgeable in ensuring that you choose the most nutritious and delicious items. Below are seven tips that can help you to cut calories and ensure that you are nourishing your body with nutritious
and healthier options.

1)   Drink 8 oz. of H2O- Most of us live in a dehydrated state so drinking an  extra glass of water before you eat your meal will fill you up a bit and give  you time to focus on making better food choices. Win-win!

2)   Research the restaurant- Do this before to find out the nutritional facts. Most restaurants have a website where nutritional fo is listed. Compare and contrast menu items in terms of calories, sodium content, fat, sugar, etc.

3)   Get a “to go” box and put half of your meal in it right away. This will help you manage your portion sizes. You’ll get two meals for the price of one, and you’ll save hours at the gym trying to work it off! A lot of times we end up eating past the point of being full because there is still food on our plate.  We can get caught up in a conversation and start mindlessly eating what’s in front of us. Do this at the beginning of the meal and you’ve set yourself up for success!

4)   Limit cheeses- Especially yellow cheeses which contain more fat. The saturated stuff that clogs arteries and expands bellies! If you must have your cheese, replace it with lower fat white cheeses such as: feta, parmesan, and swiss. You always can. Never be afraid to ask.

5)   Look for baked not fried- Fried foods are much higher in fat (often times  trans. fat). Avoid trans. fats at all costs! So just say goodbye to fried! You’ll be better off without it.

6)   Get sauces on the side- Sauces are often loaded with sodium, butter and calories. If you get sauces on the side you can control how much of it you eat while still getting the nice flavor. You’ll find that a little goes a long way. Creamy sauces are generally a good indicator of lots of fat which equates to lots of excess calories. I would never recommend these.

7)   Portion control is key- If there is something on the menu that is a treat and you want to have it once in a blue moon just be sure you get a smaller portion or share it with a couple of people. You really only need a bite or two and then move on. Many times we just want the taste of something and don’t necessarily need the whole huge dessert.

8)   Limit dining out to once or twice a week- If your desired goal is to lose weight and most importantly keep it off you need to get in the habit of eating out less. The average American eats out 7 times a week. And the average American weights a bunch more than they need too! Just by limiting dining out to once or twice a week you’ll shave off thousands of extra calories that will not accumulate on your waistline in the end.

Just remember to ask yourself what is more important to you right now. Is it a mouth full of fat laden pizza that will leave you feeling tired, lethargic and a bit guilty? Or, is it more important to you to reach your health and fitness goals? To feel physically and mentally lighter? To walk up stairs without huffing and puffing? To wear the rock ‘in jeans you’ve dreamt of wearing for ages? To go on the cruise and wear that special swimsuit you’ve
had your eye on for months? I could go on and on about all the wonderful reasons you should stick to your weight loss and fitness dreams. Don’t let dining out too often get you farther away from your goals. Be smart and always think what would a lean and healthy person choose to do?

Be good to yourself and remember to find the good in yourself each day.

Your Fitness Specialist and Associate,

Serena Dayley (ACSM CPT for Utah Fitness Retreat)

There are many benefits associated with stretching. Studies show that when you stretch you will have reduced muscle tension, increased range of movement in the joints, enhanced muscular coordination increased circulation of the blood to various parts of the body , increased energy levels (resulting from increased circulation), and decreased muscle soreness after a workout to name a few. In other words, you will be able to move more efficiently and decrease your risk of injury. Who wouldn’t want that?

If you don’t stretch your muscles become very tight and they pull the ligaments and joints which already bear a great deal of stress from everyday movements. The tighter you are, the more likely you are to tear or pull one of those ligaments; which can be very painful and take quite a bit of physical therapy or even surgery to correct.

Listed below are important guidelines to bear in mind when following a flexibility program:
• You should be thoroughly warmed up before performing these exercises.
• Stretch to just before the point of discomfort.
• The feeling of tightness should diminish as you hold the stretch
• Exhale into the stretch. Avoid breath holding!
• Hold each stretch for 30 seconds.
• If tightness intensifies or you feel pain, stop the stretch immediately.
• Shake out limbs between stretches.
• Complete 2-3 stretches before moving onto the next exercise.

As you follow the general guidelines above your body will feel great and you will feel less soreness throughout your day.  Never underestimate the simplicity yet benefits of being consistent. It will pay off! So go get your stretch on….

You’re Fitness Specialist and Associate,
Serena Dayley (ACSM, Certified Personal Trainer for Utah Fitness Retreat)