Foto Friday: Happy Friday from Vita Vie Retreat

We’re startng Foto Friday, a day to post pics from our gorgeous area in Delray Beach! Enjoy this pic of the beach. Our fitness spa guests and clients are getting ready to start their morning warm up!

Weekly Fitness Challenge

Get involved in a structured activity such as a 5k, 10k, Marathon, Half Marathon, Mud Run or Adventure Race. Having a goal can help to ensure that you continue training and sometimes training with a purpose can keep you motivated and on track. Get your friends involved, family members or co-workers. Having people that you know training with you can help keep you motivated as well. Spring is the season to get outside so take advantage of where you live and take your workouts into the fresh air! Share with us which event you’re doing! Good luck!

Come visit us at our fitness spa & weight loss camp for more ideas on outdoor workouts and getting involved!

Fitness Challenge: Hydration

Hydration Challenge!!! – Drink half of your body weight in ounces of water a day! (example…if you weigh 150lbs….drink 75 oz of water) Water plays an important role in metabolism, brain function, detoxification, protecting and lubrication of joints, metabolism, weight loss, allowing your organs to absorb nutrients….in short just helps our body run!  Start in the morning and drink throughout the day!  Good luck and stay hydrated my friends!  – Michelle

 

Stop by or make a reservation at our fitness spa to learn more about hydration and weight loss!

How Many Calories Should You Eat to Lose Weight?

This is one of those age old discussions that just continues to go on and on and on. The bottom line is that no matter what “diet” you’re on, you need to burn more than you take in. Check this article out via Shape.com.

Q: How many calories should I eat per day to lose weight?

A: Calculating the number of calories you need to lose weight is a relatively simple, three-step process. The Harris-Benedict equation is the most widely used method of calculating your calorie needs (and thus your calorie needs for weight loss). Here is the Harris-Benedict equation for women:

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

You just need to plug in your age, height, and weight. The number you get is the total number of calories you need each day to exist (also known as your basal metabolic rate, BMR). For example, a 50-year-woman who is 5′ 7″ and weighs 160 lbs has a basal metabolic rate of 1441 calories.

Since you don’t lie in bed all day, you’ll burn more calories than this. To estimate how many calories you burn during your daily activities, we’ll use the activity factors listed below.

• Sedentary: Minimal movement, lots of TV watching, reading, etc. Activity factor = 1.4
• Light activity: Office work, ~1 hour of moderate exercise/activity during the day. Activity factor = 1.5
• Moderate activity: Light physical/manual labor during the day, plus more active lifestyle. Activity factor = 1.6
• Very Active: Active military, full time athlete, hard physical/manual labor job. Activity factor = 1.9

Next, multiply your activity factor by your BMR. For the example we’re using, we’ll choose an activity factor of 1.5 (common for most people) and multiply that by 1441 calories, giving us 2161 calories.This number is your total caloric needs, or roughly the amount of calories that you need to eat each day to maintain your weight. To lose weight, you need to eat less than this. How much less? That’s the next step.

Determining how many calories to cut each day is where weight loss becomes more of an art than a science, as there are many variables that can impact the calories in < calories out equation, including:

1. The type of exercise you are doing. Resistance and interval training will burn more calories after you stop exercising compared to traditional aerobic training.

2. The type of diet you are eating. High-protein diets burn more calories, as protein takes more effort for your body to digest and metabolize.

3. How much weight you have to lose. For simplicity sake I had you use total body weight instead of your lean body mass (which is your total body weight minus your body fat). Because of this assumption, if you need to lose 25 pounds or more to reach your goal weight, then your total caloric needs, which we calculated above, is probably too high. This is because we treated the calorie needs of body fat the same as lean tissue (muscles, bones, and organs), but in reality your body fat has a much lower caloric need (close to zero). I explain how to adjust for this below.

4. Your individual metabolism. The Harris-Benedict equation or any equation that estimates your calorie needs is just that, an estimate. These equations are based on averages, and you are probably not average. Don’t take the numbers you generate after reading this article as gospel, but use them as a starting point, put them to the test, and adjust from there.

Traditionally, recommendations are made for individuals to subtract 500-1000 calories from their total calorie needs in order to lose 1-2 pounds per week. This is because a 500-calorie daily deficit yields a 3500-calorie weekly deficit—which is the number of calories you need to burn to lose one pound of fat. However, I find that these reductions are too aggressive initially and that cutting too many calories too soon sets you up for long-term weight-loss failure.

If you are weight training, doing interval cardio sessions during the week, and eating a carb-controlled/moderate-protein diet, then I recommend that you only subtract 250 calories from your total calorie needs (or 500 calories if you need to lose more than 25 pounds to reach your goal weight). You’ll see results that make you happy while being able to eat more. Using our example, the woman would need to eat 1900 calories per day to lose weight.

The final step: Put it to the test! At the end of two weeks, see how much weight you have lost. If you aren’t losing at a rate that makes you happy, opt to do more activity before you cut out more calories. If you need to cut out more calories, remove another 250 and put that new calorie level to the test for two weeks.

Visit us at our fitness retreat to learn more about losing weight and weight loss strategies.

Dr. Mike Roussell, PhD, is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities. Dr. Mike is the author of Dr. Mike’s 7 Step Weight Loss Plan and the 6 Pillars of Nutrition.

Connect with Dr. Mike to get more simple diet and nutrition tips by following @mikeroussell on Twitter or becoming a fan of his Facebook page .

New Fitness Spa Program – Live & Learn Retreat

Vita Vie Retreat will begin offering the all new Live & Learn Retreat in December of 2011. Clients participating in Live & Learn Retreat will have the opportunity to take part in three morning Bella Boot Camp classes as well as take advantage of one private session in the afternoon. The combination of group and private sessions offers guests a new experience that encompasses both the motivating aspect of the group atmosphere and the one on one attention of private sessions.

Morning boot camp sessions such as beach treks, beach boot camp, interval training, body weight workouts, kickboxing and core conditioning will get participant’s on the right track first thing in the morning. Three morning sessions will be followed with a lunch break and relaxation time. Live & Learn Retreat participants will then embark on a private session of their choosing in the afternoon. This one on one training time is meant to provide personal and customized guidance for each client. “Our goal is to give clients a blend of group and personal one on one interaction. Many clients love the group atmosphere of our fitness spa programs but also want personalized attention. This is our way of providing both. Guests will enjoy interaction with others in the morning classes and get more guidance in the afternoon. We’re hoping to send them home with a lifestyle plan that they can insert easily into their daily life,” says Margot Rutigliano, retreat owner. Clients also have the opportunity to choose from one fifty minute spa treatment or one private session with a registered dietitian to enhance their retreat. Take home fitness and nutrition plans accompany each client home enabling them to continue on their path to weight loss success.

Days of hard work and heart pumping fitness at this weight loss spa are accompanied by a healthful menu, lifestyle coaching and free time to simply relax by the pool or at the beach. Held at the Marriott Delray Beach, a Triple AAA, Four Diamond property, spacious rooms boast Marriott’s signature Luxury bedding and graceful views of the Intracoastal Waterway or the Atlantic Ocean. In addition, rooms have wireless internet access, coffee and tea service, Aromatherapy Shower and Bath Accessories and more.

Relaxation and spa are also an integral part of the retreat. nSpa, a breathtaking spa at Marriott Delray Beach, awaits to relieve tired and achy muscles. The spa has aromatherapy steam rooms in each locker room and offers treatments ranging from skin care and nail care to sports massage. Two fifty minute spa treatments are included in each package to ensure the element of muscular relaxation and touch therapy is included. A fully equipped fitness center and adults only pool compliment retreat activities for clients looking for additional ways to enjoy their stress reduction getaway.

More information can be found at http://www.bvretreat.com.  800-768-5708 or info@bellavitaus.com.

Fitness Spa Advice: When Your Workout Isn’t Working

There comes a time in each fitness routine when you kind of know it’s not working anymore. It’s like the relationship you don’t want to break up. You’re perfectly happy with the routine, comfortable and not looking forward to change. Sound familiar? It’s important to change up your workout regimen from time to time. This is especially important if you’re wanting to see results in terms of weight loss, strength gains and or change in your body tone. Not only will changing things up keep you interested mentally but your muscles will be interested too. They’ll be interested in the form of “muscle confusion” meaning your body will continue to change. Here are 3 signs that your workout isn’t working anymore:

1. You’re Not Challenged – If you’re not getting your heart rate up, feeling taxed or challenged by the workout, it’s time for a switch. You must have a certain level of intensity in order to continue to change. If it’s easy, peasy then most likely you aren’t getting the benefits you really need to get out of your routine.

2. You’re Not Seeing Results – Hello! Why are you putting all of this work into working out if you aren’t going to get results, right? If you’re not changing, it’s time to change it up. Try a new DVD, go to a new class to get ideas or make an appointment with a trainer to see how you can get the most out of your fitness program and get some results!

3. You’re Bored – It’s NEVER a good sign when you’re bored with your workout. Chances are if you’re bored, you’re not putting 100% into it which means you’re not getting 100% out of it. Unfortunately, your boring workout routine is causing you to waste time and not get the results you’re looking for.

If you’re putting the time and effort into getting results, nothing can be more frustrating than not seeing results. Make sure you’re getting what you need to out of your workout. Your precious time and energy should be spent as efficiently as possible. Be honest with yourself – if it’s time to make a change you need to do it now!

Visit us at our fitness spa for ideas and motivation to get you back on track and in a workout that will produce the results you’re looking for!

Fitness Spa – The New Generation Fitness Retreat

Fitness Spa & Weight Loss Camp - Vita Vie Retreat

As the fitness and travel industry evolve, so does the terminology for programs, classes and services. The term, fitness spa, has made it’s way into mainstream fitness and spa travel as a way to describe a very healthy, active retreat, getaway or vacation. You’ll detox in a whole different way at a fitness spa. Geared at rejuvenating your body through fitness, this fitness or weight loss spa incorporates many different fitness disciplines as well as mind body disciplines. The detox comes from the body’s natural release of toxins, not through the use of products or supplements. Much like Vita Vie Retreat’s programs, the fitness spa incorporates invigorating fitness such as boot camps, sports performance, cardio boxing and dance as well as stretching classes, pilates mat and yoga.

Vita Vie Retreat’s programs offer a unique, individualized aspect to each program. Our private retreats and Live & Learn retreat both include private one on one sessions and guidance. While Bella Boot Camp is a group retreat, only 12 people are in each group each week. This ensures a more intimate, small group setting. We’re keeping up with the trends of the fitness spa and making sure our guests get very well rounded programs that will help them establish healthy habits and a lifestyle that includes fitness, healthy nutrition and stress reduction. Our goal is to give our clients the tools to go home and transform their lifestyle into one that is easily manageable.