Advice | Mountain Trek Health Reset Retreat

6 Types of Yoga – Which One’s Perfect for You?

October 5, 2015/in Fitness /by admin

There are many branches of the yoga tree, and the branch focused on movement also has many variations. We include yoga classes at Mountain Trek to help keep bodies stretched, relaxed, and ready for the day and good sleep. To help you decide which type of yoga is perfect for you, we’ve put together this list of six different kinds along with insider tips that further explain each.

Hatha

Ideal for: Beginners

What it is: Hatha refers to any yoga practice that combines breathing techniques with poses. With each class, your goal is to develop balance and flexibility and to continue breathing with every pose and movement, so it tends to be very relaxing and restorative. Many guests at Mountain Trek love the last few series of poses during the morning session, which involves lying on the floor in a relaxed position called “shavasana” for 5 minutes.

Iyengar

Ideal for: Those suffering from neck or back problems

What it is: Iyengar is a style of yoga that emphasizes proper alignment and the strengthening of joints and muscles. Props are often used such as straps and blocks to help you get into poses. Participants will stand, sit, and twist and if the injury isn’t too limiting, poses might also include backbends.

Insider Tip: According to the Clinical Journal of Pain this style of yoga helps improve chronic neck pain.

Vinyasa

Ideal for: Weight loss

What it is: This style of yoga tends to be fairly fast-paced and is occasionally called “power yoga.” With each class you’re expected to move continuously throughout the class doing a series of lunging, bending, and stretching poses. (The most famous sequences of moves is called the sun salutation.) In more advanced classes you can expect to do headstands or shoulder stands, in which the feet are raised above the head. However, we typically avoid these positions at Mountain Trek, preferring instead the more gentle movements of Hatha.

Insider Tip: Of all the different types of yoga, Vinyasa is the best for weight loss as practitioners can burn up to seven calories a minute.

Bikram

Ideal for: Building flexibility (and detoxing via sweat)

What it is: This style is often referred as “hot yoga” because studios are typically heated to 40°C (105°F) with a 40 percent humidity level. Each class includes various rapid breathing exercises as well as a series of 26 poses.

Insider Tip: Don’t forget your water bottle and towel! And it’s best not to eat 2 hours before a class so as to avoid nausea.

Kundalini

Ideal for: A more spiritual experience

What it is: The average session of this form of yoga is made up of exercise, breath work, meditation, and relaxation. The goal is to release the energy that devotees believe is stored at the base of the spine and by doing so, you calm the mind and energize the body.

Insider Tip: This style can be considered a bit out there so if you’re not keen chanting, perhaps try another discipline.

Ashtanga

Ideal for: Seasoned yoga practitioners

What it is: This style of yoga is one of the most physically challenging. Practitioners can execute up to 70 poses in one session including upwards of 10 sun salutations, inversions and backbends.

Insider Tip: This style of yoga is excellent for developing strength and endurance but it’s also for veterans who are comfortable with many of the more difficult poses.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

How to Transition from Summer to School & Office

August 31, 2015/in Tips & Advice /by admin

With fall just around the corner, no doubt you’re experiencing some anxiety about leaving all those barbecues and dinner parties behind and getting back into work and school mode. It’s only natural to dread the return of schedules and stress as the summer months wane but the good news is there are easy things you can do to ease the transition.

7 Ways to Transition from Summer

1. Be realistic

You’ve enjoyed three months of pool parties, late-night barbecues, summer camps and and now it’s time to concentrate on getting your family ready for school and getting yourself ready for longer days at the office. Whatever you do, don’t expect to accomplish it all in a single day. Trying to tackle everything at once can leave you overwhelmed and battling cortisol, the stress hormone. The key is to prioritize what really needs to get done right away.

2. Get organized

At Mountain Trek we’re big fans of lists – we use them for everything from meal preparation to daily hiking plans. Write down what it is you need to do to prepare your child for school and you for the office. Include things like school supplies, groceries, daily outfits and schedules. If you’ve left work on a summer vacation, plan an early start on your first day back to the office. That way, you’ll be able to start sorting through your overstuffed inbox before co-workers come by asking about your vacation. For more ideas about how to perfectly balance work and home life, read our article about “The Secrets for Perfect Work & Life Balance.”

3. Ease back into scheduled days

When your kids are used to running around outside until dark each night, shifting to the early morning school bus rush can be a shock. The same goes for you who’ve been staying up late the past few months while the sun shone. To ease the transition, dust off the alarm clock and about a week before the first day of school, start your kid’s bedtime routine about 10 minutes earlier each night and wake them up 10 minutes earlier each morning, every day, until they’re back on track. Don’t forget to readjust your bedtime schedules too!

4. Manage anxiety

Maintain a positive attitude about the summer ending – after all, if you’re nervous about school starting and all the things you have to do to prepare, no doubt your child is going to pick up on that energy as well. Remember that Labour Day is a great time to say farewell to summer and hello to all the good things coming up in the new school year. If it all seems like too much, take a break, have a bath or a sauna or go for a walk and breathe deeply. You can also enlist the help of a friend.

5. Stay connected to nature

Going back to class or the office doesn’t mean you and your kids have to say farewell to outdoor fun. Make a habit of getting outside together after the school day ends, for as long as the warm weather lasts. When the air turns cold, host a “camp-in” weekend evening by setting up floor pillows or sleeping bags, turning off all the electronics, and playing board games.

6. Get back to healthy eating

No doubt your consumption of potato chips, cookies and soda pop increased over the summer months. The arrival of fall is a perfect time to switch back to healthy eating habits. Start swapping out ice cream with baked fruit sprinkled with cinnamon and be prepared with healthy snacks when things get hectic. (See our list of the Top 5 On-the-Go Snacks.) You can also prepare nutritious meals in advance that can easily be reheated, such as our delicious salmon & halibut chowder. Also, aim to serve meals at around the same times your child will be eating throughout the school year.

7. Set Up a Homework Area

Create a quiet, well-lit space for both you and your child and ensure it’s free from distractions. In other words, don’t put it in the middle of the living room beside the big-screen TV and the X-box.

For more ideas and tips for back to school success be sure to download Mountain Trek’s Habits to Health app.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

The Importance of Digital Detox and How To Do It

August 31, 2015/in Detox /by admin

Many ask about our digital detox program at Mountain Trek. As many of us become addicted to our phones, it’s that much more important to remember to take time away from all things digital. That’s why it’s so great to visit Mountain Trek because we’re immersed in the most beautiful natural environment in North America. One in which it’s impossible to get cell coverage for large parts of the day because we’re hiking in mountain landscapes.

Why are we hearing so much about digital detox these days?

So why are we hearing more and more about digital detox lately? According to the latest polls conducted by research corporation Ipsos, 40% of adults feel the need to “disconnect” and 71% of respondents claim they’re spending less time connecting with people face-to-face due to media consumption. Aside from the negative social ramifications, this digital dependence also comes with health costs. Digital screens can contribute to visual fatigue, headaches, and strain of the body from being stationary for so long. Also, the intense white-blue backlight of our screens raises our “wake-up” and stress hormone cortisol, often overriding our sleep-inducing hormone melatonin. Other studies have found that technology contributes to higher stress, strains on relationships and family, and attention disorders.

Why are digital devices so addictive?

If you can’t help but check your phone immediately after waking up, and then continually throughout the day every few minutes, you’re not alone. Our bodies actually crave the results of shared information via our screened devices – we’re hard-wired for it! This results from hundreds of thousands of years ago when the ancestors of homo sapiens developed physical reactions to information. When knowledge was shared (or the promise of knowledge) that could make life easier and ensure survival, their brains were flooded with dopamine, the feel-good hormone.

The same is true today. Research shows that our prehistoric brains still flood us with dopamine when our phones “ping” to let us know there’s potential knowledge or survival tools waiting for us to discover. Each notification is a little gift-wrapped packet that might make a difference to our survival. At the same time, our limbic brains are reassured that we’re socially connected. It’s the perfect formula resulting in us feeling “good” every time we receive a notification through our digital device.

Why is this addiction so dangerous?

The problem with this scenario is that our brain is actually being fooled. Very few of us receive survival tools via our social feeds and, overall, our social media interaction is incredibly shallow. This leads to “solitarism”; a buzzword that is gaining in popularity as people suffer loneliness, despite being “connected” via multiple social media streams.

How does Mountain Trek provide a digital detox retreat?

While there is WiFi in the Mountain Trek lodge, we ensure guests do not use their devices in the common areas. Nor do we have a television, radio, nor any news media on site. This is because our aim is to lower the stress hormone cortisol in your body so you can reclaim the health benefits of a raised metabolism. In other words, we want our experience to be all about you and your own health. That means there isn’t a lot of external stimuli pulling you away from your goals.

How to Digital Detox at home

Plan with intent

Having a plan in place sets you up for success. Be clear about what you’ll give up, for how long, and when. If you’re agreeing not to check email in the evening, be clear about exactly what hours and what days this takes effect. Going into this with clear intention will also allow you to monitor your own reactions to digital breaks. Then, you can plan for responses of how to deal with any jonesing. Develop your plan, and stick to it. As you tally your victories, you can expand your goals.

Start slow

If you’re checking your email every 10 minutes, an entire week of digital detox may induce heart palpitations. To start, for example, if you’re going to your son’s soccer game, make a point and a plan to leave your cellphone in the car with the intention of not checking it for those 2 hours. Start slowly, and gradually, and this will be the key to breaking any dependence.

Tell friends and family

You don’t want them to think you’re MIA. To avoid unnecessary worry and to enlist support, let your friends and family in on your digital detox plan. And who knows, maybe they’ll even join you, and you can both go tech-free for the afternoon!

Learn from your detox

The goal of a detox isn’t to see how long you can go without doing something. It’s about breathing a sigh of relief at the end so you can jump back into old patterns wholeheartedly. The takeaway from your digital detox should not only be that you can live without checking your phone every few minutes but also learning about yourself, and what you like doing when monitors and screens aren’t involved. And with this, you can integrate new hobbies and patterns into your every day.

Plan alternatives

When you decide to stop or reduce online time, you will create a void in your time. Filling the void with enjoyable activities is key to beating any gadget addiction. This is where our helpful hints list “7 Fun Things you can do Instead of checking Your Email” can be helpful.

Create a tech-free zone

Pick a space in your home, preferably in a public area like your living room. This will encourage more ‘live’ conversation, more gadget-free activities, and less mindless scrolling. Alternatively, have a family agreement to turn off the modem or WiFi at a certain time in the evening.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

How To Care For Your Feet This Summer

July 13, 2015/in Tips & Advice /by admin

Any time of year is the best time of year for getting outside and having fun. But long days standing and walking can definitely take a toll on our feet. So whether you’re walking, dancing, hiking, or relaxing at the beach or cottage, make sure you’re taking good care of your foundation. Here are our recommendations for the perfect footwear to take with you and the best ways to pamper those tootsies.

CHOOSING THE RIGHT FOOTWEAR

HIKING

If fitness hiking or trekking are part of your activity plan, we definitely recommend light hikers. Unless you’re planning on crossing the Andes, in which case get a pair of proper mountaineering boots. Light-weight hikers provide ankle support but if your ankles are relatively strong, then we suggest a light hiker running shoe. Here are some more tips for finding and fitting the perfect hiking shoe.

WALKING

Your footwear will depend on the intensity of your walking, but typically a pair of good trainers should suffice. These differ from light hikers in that they are lighter but provide less ankle support.

DANCING

We know you absolutely love that pair of 6-inch stilettos. But before you plan to wear them all night long at that exotic night club, consider what they’re doing to your body. Wearing heels forces your ankles to bend forward, a movement that restricts circulation in your lower limbs. They also stiffen your Achilles’ tendons, put additional stress on the inner sides of your knees, and force your back to sway unnaturally. This process taxes your lumbar muscle, leaving you with a sore lower back. Save your spikes for that special night out and only walk around in them for no more than a few hours. Perhaps wear them to the nightclub and then change into comfortable flats or sandals.

RELAXING

While relaxing, your footwear could include anything from slippers to flip flops, sandals to bare feet. Obviously reserved for lounging poolside or at the beach or in your hotel room. We do not recommend going on a 5-km hike through town wearing flip flops. These types of footwear typically do not have any support so they should be reserved for relaxing activity. However, it’s still a good idea after spending a day in them, to enjoy a foot soak (see below).

CHOOSING THE RIGHT FOOT CARE

The first thing you want to do before you set about a whole day on your feet is to prepare your feet properly.

Pedicure

Remember to cut your toenails back, because if they’re too long they’re going to hammer against the end of your shoe. Make sure the corners of your nails are filed nicely so that your toes fit in your shoe, and when they’re continually moving for balance they don’t dig in and scrape each other.

Orthodics

Depending on the structure of your feet, you may also want to invest in orthotics, which will help counteract fallen arches, over-pronation, or excessive supination. Consult with your doctor before purchasing any orthotics as the wrong kind will end up doing more damage.

Blister Care and Prevention

Unless you run or hike regularly, chances are your feet are going to be negatively affected by a long march through a forest, on a beach, or through a city. And the last thing you want is painful blisters. If you’re planning a long walk or hike we recommend the first thing you do before putting on socks is apply Friar’s Balsam, or Tincture of Benzoin, to the heel of your foot. At Mountain Trek, that’s the colorful potion we dip Q-tips into and swab on the heels of your feet to anchor bandages on. You can find these at any pharmacy.

Our second recommendation is to use a tape called Mefix. Mefix is much thinner than MoleSkin and takes up barely any room in your shoe. We cut this tape to a 2 ½ inch length, round the corners so your sock doesn’t peel it off, and then stick that from the sole of your foot over your heel bone, working up the Achilles. Any friction that occurs as your foot goes up and down gets absorbed by the tape rather than your skin.

Another product to use is called Molefoam. It’s a fuzzy foam pad that protects from pressure in our shoe. We cut little donuts and place them over bone spurs, bunions, callus points, and any place you’re worried about the pressure you normally feel in shoes.

In extreme cases, you might also want to invest in Lamb’s Wool. At Mountain Trek, we use this product for some guests that get blisters because their toes are overworking for balance. Simply weave the wool in between the toes so there’s something to alleviate friction and absorb moisture so the skin doesn’t get too soft and rub or peel off. Lamb’s wool can be purchased at your local pharmacy.

Soak Your Feet in Healing Salts

Finally, whether you’ve just gone on an all-day hike or have lounged on the beach with your feet in the sand, there’s nothing better than a foot soak at the end of the day. Fill a basin with hot water, add a teaspoon or two of Himalayan bath salts and then slowly immerse your feet. Better yet, fill an entire bathtub with water and a 1/4 cup of bath salts and immerse your whole body. Then all you have to do is relax, enjoy the warm sensation and let the salts go to work on your body.

These are just a few of the benefits of Himalayan bath salts:

Detoxifies the body by balancing systemic pH
Improves hydration by providing trace minerals
Improves the mineral status of the body
Reduces muscle cramps by improving minerals and hydration
Helps balance blood sugar
Supports hormone balance for everyone, no matter what hormonal issues you face
Helps balance blood pressure because it provides unrefined, mineral-rich salt in an ionic solution
Improves sleep by supporting blood sugar and hormone balance
Acts as a powerful antihistamine
Supports weight loss by balancing hormones and improving energy
Supports thyroid and adrenal function

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

The Secrets for Perfect Work & Life Balance

July 13, 2015/in Tips & Advice /by admin

How many of us were taught by our parents, peers, or mentors that to enjoy a respectable and happy life we need to follow these steps:

Get good grades in school
Upon graduation enter into a lucrative career
Get married
Take out a mortgage and various loans to pay for the things we “need”
Have children
Work our butts off for 40 years
Retire and reap the rewards of our hard work

The thing is, there’s nothing wrong with that plan but nowhere does it touch on actually enjoying life until we reach retirement! We may enjoy financial security, but this type of driven-to-succeed lifestyle can also create excess stress, spiritual bankruptcy, severe health issues, and profound unhappiness. Essentially, this plan has us living life out of balance. We work hard, but we don’t work smart.

Mountain Trek’s Tips For Perfect Work & Life Balance

Make Health and Happiness Your Priority

It all starts with you! Realizing that you’re too stressed out, feeling unhealthy and unhappy is the first step. Now make a list of the things that are going to guide you towards health and happiness and make them the priority in your life. Envision the best You possible. Not the perfect You, but the best You. Make a list if that works for you.

Learn to Say No

“No” is the shortest sentence in any language and it’s also the most powerful. However, many of us have a difficult time with it, because we don’t want to disappoint but consider that you’re the most important person in your life and you don’t want to disappoint yourself. So if you’re too busy to take anything more on, just say, “No.” We’re not suggesting you be rude about it, but trust us, the first time politely say “No” to taking on a work project or a social engagement you’re not keen about, we guarantee you’ll feel a rush of excitement and relief.

Be Disciplined – Restrict Your Time

If you’re working 10 to 15 hours a day, 5 or 6 days a week, how good is the work you’re doing? And how much time are you wasting? The more you restrict your time, the more focused and productive you’ll feel, and the less you’ll waste time on low-priority work. If you can only afford to spend one hour on a certain project, then only spend one hour on it— and move on, even if it isn’t perfect. Gradually you’ll see that you’re getting quality work done in less time. This means more time to focus on you – sleeping well, eating right, exercising more and spending time with your loved ones.

Don’t Sweat the Small Stuff

There’s a reason the book that shares this title is so popular – it’s true! Stuff happens. To all of us. All the time. Roll with it. You’ve allowed yourself more time and spent less time working, as your priorities, but this week you find yourself slammed with projects again. It’s okay. It’s bound to happen. Things come up, things fall through. Don’t stress. Just keep your eye on your priorities and gradually you’ll get back on track.

Form New Habits

The key to forming healthy habits is to do them in baby steps. If you commit to three yoga classes a week, a pottery-making workshop, working two hours less a day, not skipping breakfast, and spending more time with your kids, it’s likely you’ll stress yourself out trying to make these a regular part of your routine. Allow yourself time. Focus on one thing at a time until it becomes a habit, like brushing your teeth before bed. It’s all we need to do, as each lifestyle change takes a lot of will power. After the new lifestyle balance priority becomes a habit, we move down our list. You won’t feel overwhelmed and the habits are more likely to stick.

Pay Attention to What’s Going on Inside You

The elements in life that require the most balance can be divided into two categories: internal and external. Too often people focus on the external more than the internal. Challenge yourself intellectually. Practice giving and receiving love. Find time to be alone. Meditate. Follow your heart. Be kind to yourself, because life is hard enough.

Spend Time in Nature

In Your Brain On Nature, Harvard physician Eva M. Selhub and naturopath Alan C. Logan explore the scientific discoveries related to the way in which nature immersion and deprivation can work for or against us in our pursuit of health and well-being. Simply put, spending time in nature is good for us. Hike, bike, swim, walk, paddle, ski, run – whatever you choose, get out in the great outdoors and play!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia and featuring daily sunrise yoga and night-time restorative yoga, will help you unplug, recharge, and roll back years of stress, anxiety, and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Tricks to Managing Summer Temptation

June 15, 2015/in Tips & Advice /by admin

a glass of water with a cut lemon

It can be very difficult not to overindulge during the summer months when friends are inviting you to barbecues, ice cream treats are prevalent and you’d rather sip a cold beer or Chardonnay on the patio than a cleansing ginger tonic.

The good news is there is a way to enjoy all the deliciousness that the summer has to offer without gaining 15 pounds of excess weight and immeasurable guilt.

Simple, effective tricks to help you avoid overindulging

Enjoy fruits and salads

There’s nothing quite like the smell of a barbecue on a warm summer’s evening. But what we might forget is that aside from hot dogs and hamburgers on the barbecue, there are innumerable vegetables and fruits in season that are delicious when grilled. Try mixing kale with a bit of balsamic vinegar and oil and putting that on the BBQ – the resultant kale chips are delicious and incredible good for you. Alternatively, try pineapple slices. And there’s nothing more refreshing than a delicious salad using greens fresh from the farm to your plate.

Watch your alcohol intake

Cold bottles of beer and glasses of wine are ubiquitous during the summer months but remember these beverages are full of sugar (including hard alcohol) contributing to your fat cells and taxing your liver. Alcohol is also depressant and can add to feelings of stress and if you drink too close to bedtime it can interfere with a good night’s sleep. We’re not proposing complete abstinence but remember to drink lots of water and change up your beverage choices with homemade ginger tonic, which is extremely refreshing, or lemonade and iced tea (just avoid putting too much sugar in them).

Keep exercising

The best part about summer is the days are long and the weather is warm, meaning you can easily get out of the gym and enjoy the outdoors. Instead of the treadmill, go for a walk in a local park. Do your morning yoga routine on a balcony or in the backyard. Spend a few weekends out of the city and in nature – studies have proven that being surrounded by a natural environment has positive impacts on your physical and emotional wellbeing.

Stick to your meal times

Although it’s wonderful to have longer days during the summer months, it can also be more tempting to eat later in the evening. This has a negative impact because our bodies tend to store those extra calories as fat especially if we don’t do anything active after consumption. It’s best to stick to your regular meal times but if you do eat later, be sure to exercise afterwards, even if it’s just a brisk walk around the block.

Maintain your sleep habits

Again, longer days means nighttime comes later and we’re encouraged to stay up and socialize. Our ancestors also stayed up later working on the farm or hunting and gathering but they also spent more time enjoying a siesta in the heat of the afternoon. Remember, our bodies need a minimum of seven hours sleep to function at an optimal level. If you stay up late and wake up early, consider taking a nap in the afternoon to allow for that lost sleep. At the very least, spend some time meditating in the afternoon so your mind and body can relax and recuperate.

Don’t over-schedule yourself

With the kids out of school, it can be challenging not to get caught up in soccer games, play dates, and barbecues in between our work hours. Be sure to put time aside for yourself, even if it’s just for 20 minutes a day or one weekend a month. It will help you focus on what’s most important: you.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Five Tips on How to Start Meditation

June 15, 2015/in Tips & Advice /by admin

To some, meditation may seem like a new-agey, alternative, crystal-ball-gazing style of activity practiced by yogis and hippies. And while those groups do, in fact, partake, the act of meditation has been incorporated into the daily lives of everyone from CEOs, such as Rupert Murdoch, to professional athletes including basketball star LeBron James.

The earliest reference to meditation is in the Hindu Verdas, which was published around 1700 BC. The practice was then adopted by Confucian and Taoist China and Buddhist India, among others between the 6th and 5th centuries BC. Today, meditation has expanded outside of religious circles and the “practice of mindfulness,” as it is also known, exists in every country in the world.

And while the Eastern health community has known of the benefits of meditation for millennia, Western medicine is now starting to document the positive affects of meditation on high blood pressure, depression and anxiety.

The best part about meditation, aside from its health benefits, is that it’s easy to do. Anyone can meditate – even if you only have five minutes a day to dedicate to it. Below are five tips to help you get started practicing mindfulness. Try it for five minutes each day for a week and you’ll be amazed at the results!

1. Create a space in your life to practice

This doesn’t mean just creating a physical space – in fact, it’s more important to create the time “space” for it. Anyone can meditate anywhere, whether it’s at your desk, on the airplane or in your living room. But the hardest part about meditation is actually putting aside the time to do it. The good news is that all you need is five minutes a day at the start. (See point #4.)

Find something to hold your concentration

2. Concentrate on something that can hold your attention

Religious individuals use items such as rosary beads or mantras such as repeating “Om” to focus their attention but, really, anything can be used: it can be visual like a candle flame, auditory like the sound of ocean waves, or physical like the sensation of your breath at the tip of your nostrils.

3. Notice how thoughts “bubble up” and interrupt your focus

Everyone who meditates experiences interruptive thoughts during their practice, and you will too. Don’t despair. This is just a part of the experience. Just recognized that the thoughts are there and then let them go (without judgement). Then you can return to your point of concentration.

4. Start with sessions of only 5 minutes

No one expects you to sit for hours on end at the outset – in fact, for most of us our busy lifestyles would make this impossible. Instead, set aside five minutes a day to clear your mind and just focus on one thing to help hold your attention. Again you can be anywhere from your office (make sure to choose five minutes where you’re not going to be interrupted) to your backyard. Spend those five minutes just breathing, concentrating on one thing and acknowledging and releasing those interrupting thoughts. As your power of concentration increases, you’ll slowly be able to dedicate 20 to 30 minutes to the practice, or even longer! It will all become easier with a little practice.

5. Practice your focus of concentration in other aspects of your life

This is where the practice of meditation gets really interesting – when you apply that mindfulness to other aspects of your life. In fact, this is precisely why professional athletes and business people do meditation; to bring a state of presence into their entire lives. In the case of a pro sports player, for example, it allows them to remain singularly focused on their goal, such as putting the ball in the net. But it’s easiest for all of us to start small: for example, notice the texture and taste of your food while you are chewing, or the quality of your thoughts when you’re stuck in commuting traffic. This can eventually bring a state of mindfulness into all aspects of your life and the beneficial results are an increase of the “feel good” hormones (oxytocin, and serotonin), and the lowering of the stress hormone cortisol. Another result of practicing meditation is the softening and releasing of our wrinkles and worry lines – it’s like creating beauty from the inside out!

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Why Mountain Trek Is The Perfect Girls Getaway

May 11, 2015/in Fitness /by admin

Need an escape and health reset? Looking for a healthy alternative for your ultimate bachelorette? At Mountain Trek, enjoy lots of sunshine with clear blue skies and stunning views of the mountains, lakes, and rivers in this beautiful area of British Columbia.

Launch into recreation, relaxation, and retreat. You work hard all year round, and now it’s time to consider taking some space for yourself. Leave behind the stress and worry of your job, your child-rearing, or whatever it is that occupies so much of your time, if even for a little while. It’s a great thing to reward yourself with a healthy vacation, but imagine bringing along your girlfriends so you can all help support and encourage each other to get in shape and have fun!

Reasons for a Girls Getaway to Mountain Trek

1. The kids are away – time to play

Leave the children at home and enjoy this perfect opportunity to get away from your day-to-day and spend some much-needed time with your friends getting fit during the day and getting pampered at night with our massages, saunas, and world-famous hot springs.

2. Have the outdoors all to yourself

Can you imagine having the mountains all to yourself? The south-central region of B.C. is perfect because unlike areas such as Banff, Whistler, and every national park in the United States there are fewer tourists around. We’ll go on such iconic hikes as Idaho Peak and Fry Creek and it will be just you, your friends, and some of the most stunning mountainous views in the world.

3. Get on track for the year

Take time out for yourself to learn healthy routines and indulge. What better way to get into a healthy mindset than to visit Mountain Trek and discover all the ways to shed stress and be healthy. Eat delicious meals, boost your vitality and metabolism, become more active, and get your year back on track with all your closest friends by your side.

4. Have a guaranteed support network when you get home

Sometimes the hardest part about attending Mountain Trek is leaving. It can be difficult to incorporate the healthy aspects of the program when you get back to your day-to-day but if you and your friends all return from the fitness retreat at the same time, you’ll be there for each other and help each other through those moments when it’s tough to stay on track. You’ll have a fitness friend, a confidante, and someone to share recipes with.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

How to Take Better Care of Your Skin–Start Now!

May 11, 2015/in Tips & Advice /by admin

Our skin is our suit of armor against all the elements of the world and so it’s important to take care of it. It’s also the artistic canvas we present to those around us and so we tend to have a lot of guests at Mountain Trek asking how to improve theirs so they appear younger and healthier. Of course, the longer answer to this question is to be healthier and act younger by exercising, eating nutritious food, and taking care of yourself. However, there are other things you can do for your skin specifically that will help. This doesn’t mean slathering on lots of store-bought lotion, however, as many of those products contain hormones that affect our inner functions.

6 easy, no-nonsense tips that will help your skin retain its youthfulness

1. Protect yourself from the sun

It goes without saying that one of the most important ways to take care of your skin is to protect it from the sun. Not only will this prevent wrinkles from forming, it will also slow down the formation of age spots and other more serious problems such as skin cancer. For the most complete sun protection:

Seek shade. Avoid the sun between 10 a.m. and 2 p.m., when the sun’s rays are strongest.
Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider wearing special sun-protective clothing, which is specifically designed to block ultraviolet rays.
Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously, and reapply every two hours — or more often if you’re swimming or perspiring.

2. Don’t smoke

Aside from all the other negative effects of smoking, it also makes your skin look older and contributes to wrinkles. It narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles. If you smoke, the best way to protect your skin is to quit: ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

Limit bath time – Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time and use warm — rather than hot — water.
Avoid strong soaps – Strong soaps and detergents can strip oil from your skin. Instead, choose mild, natural cleansers.
Shave carefully – To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
Pat dry – After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
Moisturize dry skin – If your skin is dry, use a moisturizer that fits your skin type but be wary of most of the brands on the shelves – they contain many additives and hormones that negatively impact your body. Sometimes the best moisturizer is natural food oils, such as coconut oil applied sparingly.

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains, and lean proteins. The association between diet and acne isn’t clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger-looking skin.

5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.

6. Smear food on your face

This can be fun! A lot of people, especially women, like to use masks to help rejuvenate the skin on their face and bodies but as will commercial moisturizes, a lot contain hormones and other additives that can be harmful over time. Here are four fun ideas for giving yourself a fancy spa facial at home:

Vinegar has been used as a skin toner by the Greeks and Romans for centuries. After you wash your face, mix 1 tablespoon apple cider vinegar with 2 cups water as a finishing rinse to cleanse and tighten your skin
Mash up a ripe banana into a smooth paste and use that as a face mask and apply to your face and neck. Let it set for 10-20 minutes then rinse off with cold water. It’ll leave your skin looking and feeling softer.
Create a facial that both exfoliates and moisturizes by mixing the juice from 1 lemon with 1/4 cup olive oil or sweet almond oil.
If you don’t have an aversion to dairy, then make a mask by mixing 1/4 cup powdered milk with enough water to form a thick paste. Thoroughly coat your face with the mixture, let dry then rinse with warm water.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

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