Along the FitPath

Stress busting ideas

Stress is a concern for most people these days. All fingers point the blame at stress for creating eadaches, digestive issues, and weight gain for the body. Besides running away to a secluded beach with no communication devices, here are some a few ideas that revitalize and give you some instant calm. 

Meditation: Just 10 minutes a day of mindful relaxation like deep breathing or meditation can promote a sense of well being and as well as easing muscle tension that causes headaches. Find a quiet place, close your eyes and take a some slow big belly breaths. 

Walk: Exercise not only burns calories but it burns away stress! 

Massage: From hot stone therapy to reflexology (it's like a good foot massage), massage can help relax tight muscles and help a variety of stress disorders. Nothing quite like a good massage to melt any worries away. 

Insomnia: Can't sleep? Mind chatter keeping you up? Try progressive muscle-relaxation while in bed. Beginning at your toes, tighten the muscles in that area, hold for 5 seconds, then release; continue with each muscle group, going up the entire length of your body. Remember to breathe calmly throughout the exercise. 

It's a wrap in Costa and onto British Columbia

Yesterday the final week of FitPath wrapped up after 4 weeks of another tropical trek. Guest found themselves hiking jungle trails and up volcanos. The base camp, the luxurious Hotel Casa Turire provided excellent service with the FitPath cuisine served with a Costa twist.  

And now we fast forward to British Columbia where we are busy completing the renovations for the opening of a new season at Ainsworth this April. We are excited about the new spa area which includes a steam room and infrared sauna. And if you haven't been to the Kootenays in the springtime, it's worth a visit. Springtime hiking is like waking up after a season of hibernation and signifies new beginnings. Time to get out and breathe some fresh mountain air! And if we are lucky we might be able to play in a little of the white stuff lingering around. Maybe a little snowshoeing. 

Fitness tips

I've been on the look out for information that may enlighten or inspire you to keep on your FitPath. Here's a couple of interesting tips from Men's Health Best of Life March 2008  and some benefits to adding strength training to your fitness program. 

 

Can I use the same plan to lose both visceral and subcutaneous fat?

 

Yes, but visceral fat will take longer to shed. Unlike subcutaneous fat, which resides close to the skin’s surface, visceral fat is located behind the abs in spaces between the organs. It’s what potbellies are made of and the best way to lose it is to alternate strength and cardio workouts. Researchers in Korea found that performing each type of workout for 30 minutes 3 times a week resulted in 4 more lbs of weight loss and 11 % more visceral fat loss than cardio alone. Lose 10% of your body weight and you’ll lose up to 40% of your visceral fat. 

 

Maybe it's not about Control but Balance

Every time you resist a piece of cake or a bagel with extra cream cheese you decrease your changes of being able to do it again. That’s because the ability to control oneself wanes over time according to a study from Florida State University. The researchers determined that maintaining a steady blood sugar balance is important for self control. There are two ways to moderate blood sugar: First eat foods that keep it stable like almond butter on a celery stick or other high fiber foods. Second exercise with weights to increase muscle mass because this will improve your body’s ability to control blood sugar spikes. It's also why we subscribe to 5 days a week on, 2 days a week off plan. 

Affirmations

Affirmations are powerful ways to create and manifest positive changes in your life. Focusing on qualities that may help you grow to enrich the life you want to live is part of creating an affirmation. Here are some ideas that may inspire you and perhaps give you a fresh look at your needs. 

Reassess and focus on my top priorities

Be patient

Be more loving and kind to myself and others

Be better able to set boundaries and say no

Be courageous, fearless, and bold

Be open-minded

Be grateful

Be adventurous and playful

Have faith 

Write a positive affirmation in the present tense that relates to this goal 

Print this affirmation on a piece a paper and hang it where you can see it

Chose three actions you can make during this week to begin developing this quality right away

If this exercise seems familiar to you, it's from the FitPath manual which can be one of your greatest resources and a source of inspiration. Brings back memories on the trails, doesn't it? 

Mountain Trek in Costa Rica

The news is it's another success for guests and the FitPath program in Costa Rica. For the second year in a row, the program was sold out. A mixture of new guests and veterans of FitPath have started off their year Costa style. 

The third week is posed to begin and from all accounts, it has been quite the experience. Trails have been challenging and the scenery well, it is Costa Rica. Beautiful. The hotel, Casa Turire is as top notch as it was last year providing five star service and creating outstanding meals. Weight loss numbers aren't in yet, but if is anything like last year, we expect to have great results. 

And the rumor is, same time next year.