Make time for fitness each day, it will improve your health and wellness as well as counter the effects of many diseases.

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Best Get Fit Retreats In and Around The US

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four people hiking on a british columbia trail

Executive Travel magazine chooses Mountain Trek as one of the best get-fit retreats in and around the USA.  Along with Mountain Trek in British Columbia; Miraval in Tuscon, AZ, Kalon Surf School in Costa Rica, Maya Tulum in Mexico, Red Mountain Resort in Utah, and The BodyHoliday in St. Lucia were also named.

Guests to Mountain Trek are not only getting more fit after a week but the escape from the concrete jungle has incredible restorative abilities for the mind too.

“People are tired of sitting on the beach with a Mai Tai,” says Kirkland Shave, program director at Mountain Trek Health, Fitness & Weight Loss Retreat. He sees more and more business travelers using their time off to do something healthy—like hiking trails in the awe-inspiring mountains of British Columbia. While part of what retreat guests love about the Mountain Trek experience is their shrinking waistlines, Shave says the restorative power of nature is equally powerful. “A week without hearing a car,” he says, “can blow someone’s mind.”

Executive Travel Magazine Writer – Caitlin Drexler

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:

Nutrition Tips for Beating the Winter Blues

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By Jennifer Keirstead, Holistic Nutritionist 

Do you get the winter blues, and eat more sugar and junk food than you care to admit?

The weather and season affect our mood and health in profound ways. The lack of sunlight affects our serotonin and melatonin levels and disrupts our circadian rhythm – the body’s internal clock for sleeping based on exposure to light.

Related Article: How To Top Up On The Sunshine Vitamin This Winter

Seasonal Affective Disorder “SAD” is characterized by the onset of depression at certain times of the year. Even if you don’t develop all the clinical symptoms of SAD, the most cheerful among us can still feel these seasonal effects.  From low energy, irritability, depression, and cravings for carbohydrates and sweets, the symptoms of SAD can be difficult to manage.

From a nutritional standpoint, there’s a lot you can incorporate in your diet alone to help your body adapt to the darker days and combat SAD.

Nutrition Tips to Improve Your Mood

 

  • Omega 3 fatty acids from food and/or supplement capsules. Dietary sources include hemp seeds and oil, flax meal and oil, wild fish, sesame seeds, walnuts, and chia seeds. These fats have a powerful role in helping cells take up essential hormones, including those involved in mood regulation. Having enough Omega 3 in your diet helps prevent depression, heart disease, inflammation, and strengthens the immune system.
  • Eggs from free-range chickens are packed full of choline, which has been shown to regulate mood and energy levels.
  • Sprouted, whole grain bread is easier on the digestive tract than regular wheat bread, and is lower in sugar. This helps prevent your levels of blood sugar from crashing, and will helps maintain our energy and ultimately our mood.
  • Protein is essential for energy and stamina and helps your brain produce dopamine, norepinephrine, and other neurochemicals that keep you calm yet alert.
  • Fresh, raw vegetables, ideally organic, which are packed full of vitamins, minerals, and enzymes.
  • Nutritional supplements such as super greens, Vitamin D, and all the B’s are essential to keep your immune system revved up, and have more energy and vitality.

What should you skip in your diet to prevent the winter blues? Sugar.

Sugar. We know, this isn’t as easy as it sounds. But give it a try.  Next time you are feeling particularly low, pass on the cookies and indulge in a serving of sashimi instead. 

Eat well this winter to improve your mood and well being!

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:

Tabata Training: The 4 Minute Miracle

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woman sprinting training on a track

If you’re thinking you’re legs are about to fall off, and sucking wind like crazy, signs are you’re doing a Tabata workout correctly. You may be wondering why anyone would intentionally do that to themselves, but there is a reason that high-intensity interval training (HIIT) is a go-to workout. 

This Japanese exercise import is super effective and super hard! Tabata is the name of the Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent training program. It fits across all training disciplines, for athletes and beginners looking to increase their VO2max and lose fat quickly. To read the whole study, check out this article published by the National Center for Biotechnology.

How to do a HIIT Workout

It’s simple! After warming up, choose a maximum intensity exercise and perform it in the following manner:

  1. For 20 seconds, do as many reps as possible of your maximum intensity exercise. Or run/bike as hard as you can–with 110% output.
  2. Rest for 10 seconds.
  3. Repeat seven more times for a total of 4 minutes.
  4. Cool down and stretch.

Yes, it’s short, but you have to go ALL OUT to get the big benefits.

Getting Started with Tabata/HIIT

Choose the Right Exercise or Movement

Tabata can be done with any exercise, but the best exercise options are those that use a large number of muscles. Examples include bicycle sprints, squats, jumping rope, mountain climbers, push-ups, row machine, or running on a mini-tramp or treadmill. Start with the one you’re comfortable with.

Watch the Clock

Get a timer. Many apps are available for your iPhone, iPod or a gymboss works great.

Be Your Own Cheerleader

Get the right mental attitude; a positive mantra that will get you through it!

Increase your weight or intensity if you are able to complete each round without reaching MMF (momentary muscular failure). 

A ten-second break is a ten-second break! Ten seconds is not watching a video, talking to the cute girl on the bike, talking to a friend, then doing the next set. If you cheat, you’re only cheating yourself out of reaping the rewards of this intense workout.

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:

Detox Your Mind

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Fed up with the steady onslaught of bad news and anxiety in the world?  With the depressing media stories and global strife which creates worry over things you have no control over, the daily news does not often support a peaceful and relaxed state of mind.

Thanks to technology, bad news is everywhere now, and taking a break from the negativity of it is essential to your health on all levels; physically, mentally and emotionally.  Feeling clear, balanced and good in your life is not just a fanciful memory of way things used to be, but a state of being that with intention, only you can create for yourself.

Along with the fitness and weight loss benefits of vacationing at a Wellness Retreat, the rising trend of “healthy vacations” is answering the need for allowing people to unplug from their stressful lives, the TV and computer, unhealthy habits, and  cram-packed schedules that leaves little time for self reflection and adequate sleep, let alone feeling full of vitality.

Guests Hiking

Detoxification is any process that removes injurious substances from your body.

If you’re regularly being exposed to unpleasant news, or barely manage to juggle an overloaded schedule of too many obligations and deadlines, have you considered taking a detox break from that lifestyle as well?  The effects of these stressors is far reaching, such as skyrocketing Cortisol levels (the stress hormone), which wreaks havoc on your metabolism, immune system and hormones.  And we won’t mention the bad moods, irritability and depression.

If you’re of an age to remember the days before computers, email and smart phones, than part of you longs to return to that way of being, if only for a short while, and if only to remember what it feels like to be yourself again without gadgets, technology and a long list of to-dos.

If you’re feeling overburdened in your body and mind, you’re certainly not alone.  That’s why more people than ever are turning to Fitness Retreats as their answer to distressing, detoxing, losing weight, and unplugging from their busy lives.

Who Comes to Mountain Trek?

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Who Comes to Mountain Trek
Fitness Vacations aren’t just for people wanting to lose weight anymore.  At Mountain Trek, we  host people from all parts of the globe, ages and fitness levels, and occupation.  In fact, one of the most fulfilling components of the job is meeting such a variety of amazing people wanting to make healthy changes in their lives, and welcoming back Alumni year after year as an investment in their health.

There isn’t any one category to describe people who choose a boot camp style fitness retreat as a break, but there are plenty that do.  The Fitness Vacation trend is now the popular choice for anyone needing a healthy break from their un-healthy routine!  It appeals to a variety of folks who are adventure seekers, hiking enthusiasts, stressed out business people, and those needing a “boot camp” type of program to shed pounds quickly and safely.

Variety on the Trails

Mountain Trek hosts:

  • guests who have beaten cancer and are needing to regain their strength;
  • mothers and daughters, brothers and sisters, and spouses celebrating their 20th anniversary;
  • young couples from the city eager to hike the pristine mountains of British Columbia and breathe clean air and drink pure water;
  • hiking enthusiasts from Europe looking for a change of terrain and less crowds;
  • parents needing a break;
  • people wanting to learn about nutrition, healthy eating, and a balanced lifestyle;
  • organ transplant recipients;
  • the occasional Hollywood executive;
  • stressed career professionals needing to recharge their batteries, get back in touch with nature, and shed 6-10 pounds;
  • people in their 60’s who are young at heart and invest in staying in shape and keeping strong;
  • everyone in between who needs to detoxify from environmental pollutants, chemical and pesticide-laden foods, and a diet filled with food sensitivities and insulin imbalances;
  • and those who are motivated to lose weight and kick-start healthy lifestyle habits.

With the adventurous hiking terrain in spectacular surroundings, people have a blast pushing themselves beyond the limits of their comfort zones.  Our guests go home feeling energized and 10 years younger, proud of their accomplishments and with a renewed commitment to their health!

How Long can Rapid Weight Loss be Sustained?

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woman exerciseAs people research their options of boot camp-style fitness programs, they often ask; “how long should I go for the most lasting impact?” And “How can I continue rapid weight loss after I’m back home?”

Besides taking a break and unplugging from their busy lives for some adventure and unparalleled hiking terrain, for many people, quick weight loss is their goal.  Along with the activities and lower calories to quickly shed pounds while here, we also educate our guests about healthy habits for the long term.  Learning about nutrition and healthy lifestyle choices will enable people to continue components of our program, in a sustainable, healthy way at home.

Maxing Your Stay at a Fitness Retreat

The ideal duration of our program is 2-week increments. We see maximum weight loss results with the 2-week “The Renewal” program, instead of doing the program continuously for 3 or 4 weeks.  Not only would 4 weeks of continual “boot camp” style activities produce wear and tear, but the body also has a natural response to the prolonged excursion that prevents rapid weight loss from continuing.

Metabolically, the body burns the most fat during the kick-start phase of weeks 1 and 2.  After 2 weeks of the Program, we have historically seen with guests that the rate of weight loss slows down to half after continuing into the 3rd and 4th weeks.  This is due to the body’s reaction to the continual physical rate of excursion, and its “plateau” response of hanging on to calories/fat as a “starvation” response.

Your Body’s Wise to Sustained Excursion

Our bodies are designed to adapt to conditions of feast or famine, athletic activity or sedentary lounging, and will retain calories when it recognizes the need.  Safely “shocking” the system with intense physical excursion and lower calorie intake results in rapid weight loss.  However, the body will ensure it doesn’t burn fat so easily if this continues, and will then hang on to calories for survival.

Benefits of Shorter and Longer Fitness Vacations

For guests that really need to unplug from their busy life, Mountain Trek certainly does accommodate 3 or 4-week stays, with the flexibility of “rest days”.  For some people, a longer break is the ideal combination of rapid weight loss at the outset, and thorough rejuvenating and detoxing.

But for those that are focused on rapid weight loss in less time, it is most effective to kick-start their fat-burning with coming for 1 or 2 weeks in our supportive environment, breaking old habits and learning new ones, and either carrying on components of the Program at home, (which they’ll learn) or coming back for a refresher.

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:

Holiday Gifts for Yourself: Part 1

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Baby ThoughtsThe Holiday season brings opportunity for travel; do you have a fitness plan to navigate it in a happy and healthy manner? Plan to move your body and you will succeed when most people exercise the least – during the holidays and on the road. This blog will look at fitness strategies for the holidays. Part 2 will tackle strategies for travel.

Exercise is not a seasonal sport! Yet many people let their fitness regimes go by the wayside in late November and throughout December thinking that “the holidays are approaching and I am too busy, under pressure or distracted to work out.” What if we change this strategy to: “During this stressful time of year, I need my exercise more than ever.”

Winter FitnessNext, pick and choose from the list of following strategies you feel you can best follow:

  1. Pre-pay your December workouts.  With a financial commitment, you may get to the gym more often.
  2. Schedule something different or special during December. Take cross country ski or skating lessons. Plan and take an active vacation in early December and return home committed to continue a healthy focus into the holidays and New Year.
  3. Plan a healthy holiday party.  Focus on fitness and fun, not food.  If there’s snow on the ground, meet friends and family for ice skating at a local outdoor rink, downhill skiing at a nearby ski resort or cross country skiing in a convenient park.  In warmer climates meet at a park for a hike or walk or bike ride. If the weather is miserable move the party indoors for a ping pong tournament or dancing.  Instead of post-party guilt and lethargy your guests will leave invigorated and thankful.
  4. Practice healthy gift giving.  Gift certificates for exercise equipment, clothes and footwear, massages, yoga classes, a day spa, a fitness club membership or a personal trainer all make thoughtful gifts. You may need to drop a few hints to your family and friends that you would love to receive fitness related presents.
  5. Announce your healthy intentions ahead of time.  Advise your relatives or friends of your plans to work out during their/your visit.  They will be more understanding of your needs. Invite them join you!
  6. Organize physically active outings for family and friends. Being Canadian, a game of shinny (pond hockey) comes to mind, or tobogganing or building a snowman or snow forts to have snowball fights.  Plan a snowshoe trip to cut your own Christmas tree.  In warmer climates schedule a walk along the seashore or an afternoon of horseback riding.  Coordinate a leisurely bicycle ride. Besides benefiting everyone’s health, group exercise encourages talking, sharing and laughter.

It may be necessary to shift a date or two to accommodate everyone’s busy schedules, but do not skip your December exercise sessions entirely. They are likely to be the most necessary and most appreciated workouts of the year.  With a little healthy planning, you can keep moving – and stay fit – 12 months a year.

Health and Happiness,

Cathy

The Silent Thief

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You have heard it called “the silent thief”.  You remember a friend whose mother or grandmother was never the same after breaking her hip because of it.  You may even have been told that you are at risk yourself.

It is osteoporosis, a condition in which bones become thin and filled with holes (hence the “porous”), making them weaker and more prone to fracture.  Osteoporosis is called the “silent thief” because bone is lost with no signs.  You may not know that you have osteoporosis until a strain, bump, or fall causes a bone to break.  Approximately one in four women and one in eight men are at risk of developing osteoporosis once they are over 50 years of age.  More than 2 million Canadians are currently living with osteoporosis.

What to do? In the world of osteoporosis risk, there are things that you can change and things that you can’t.  Know the risk factors: http://www.niams.nih.gov/Health_Info/bone/Osteoporosis/osteoporosis_ff.asp, address the things that you can change, don’t sweat the things you can’t and pursue a lifestyle that supports bone health.

One element of a lifestyle that supports bone health is physical activity just like we emphasis during our boot camp retreat here at Mountain Trek.  Use it or loose it is our adage.  Bone is living tissue that remodels itself continually.  As we go about our day, our bones are being gradually broken down and rebuilt by our bodies.  How strong a bone is built depends in part, on how strong it needs to be.

Bones that have to carry a load stay stronger, longer.  If you do not subject your bones to the stress of weight-bearing activities, you will gradually lose bone mass.  Just ask an astronaut.  In the weightlessness of space, astronauts can lose as much bone density in one month as postmenopausal women lose in one year.

Rate of loss may be slower here on earth, but the same rule applies: if you don’t use your bones, they won’t stay strong.

So don’t let the thief in get our there and play.  Seek activities that put stress on the bones; this encourages the body to lay down new bone during the remodeling process.  Some of these activities include:

HIKING

RESISTANCE/WEIGHT TRAINING

YOGA

CIRCUIT TRAINING

DANCING

TENNIS

WALKING

CYCLING

Happy hiking….Cathy

Stretching The Truth

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stretching outsideWe know that stretching when exercising is important at Mountain Trek. As a fitness boot camp, we happen to do a lot of it. But studies are showing that the key to making it effective, is a matter of when you stretch.

The latest exercise research shows that you should stretch after a workout and not before. Charles Poloquin, hailed as one of the world’s premier strength coaches, says in his blog

 

A plethora of recent studies have shown that static stretching actually weakens the muscles before strength training, therefore exposing you to a greater risk of injury.

A decrease in muscle strength

When you lengthen or stretch a muscle before it is worked you actually reduce the strength potential within that muscle. In a recent study conducted by the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. In another study published by The Telegraph in the UK, it was found that stretching decreases muscle strength by as much as 30%!

Don’t misunderstand and think that you don’t need to stretch or that you will lose overall strength if you stretch. As part of our weight loss program we do a lot of hiking and consequently, a lot of stretching. This study just shows a strength decrease immediately after the stretch. This means the strength comes back after waiting for a while. If sequenced correctly, you can actually gain strength with proper stretching.

Instead of stretching

Warm up the muscles with approximately 5 minutes of cardio to get the blood flowing throughout the body. According to P.J. Glassey, co-owner of X-Gym in Seattle says, a “warm muscle is a strong muscle”. He also says that “too often people think that stretching is a warm up and its not”.

An article on sports medicine offers, “if injury prevention is the primary objective, the evidence suggests that athletes should limit the stretching before exercise and increase the warm up time.”

Why should you stretch?

Aside from increased energy, better posture and flexibility, and heightened mental clarity, it just feels good! When combining cardio & strength training It is recommended by fitness trainers and exercise scientists that weight lifting (strength training) come before any sort of cardiovascular training (running, cycling, aerobic machines or classes) if you like to combine strength training and cardio in the same workout.

The theory behind this is that you do not want to fatigue the muscles before challenging yourself with pushing and pulling heavy weights.

Moreover, you want to strength train the larger muscle groups first and finish with the smaller stabilizers. This follows the Chek Institute which teaches, that you train your inner core at the end of your workout. This prevents your core stabilizers from becoming fatigued to the point of not being able to properly support your spine and lower back.

Confused? It’s OK.

Here is a simple list of proper sequencing for your workout.

1) Warm-up: 5-10 mins of cardio

2) Strength training: 2-3 sets of 8-12 reps at maximum effort

3) Cardiovascular Exercise: 40-60 minutes at 65%-85% max heart rate

4) Core Stability Exercises: at least 3 core exercises focusing on slow movement in neutral spine

5) Stretch: hold each stretch for 30 seconds

Note: you do not need to do #2 and #3 in every workout.