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FitPlan Weight Loss
Retreat
A Learning Vacation to ease your way
into healthy habits!
With a week or two or three of the FitPlan formula, you KNOW you look and
feel better, it’s a simple program that is fun and gives you results. If
you give 100%, you come away with 110% and an unforgettable super mountain
holiday!
We combine the expertise of our professional fitness and health staff,
with our natural healthy surroundings perfect for fitness, fun, and
relaxation. This program is geared to those who are serious about losing
weight. Sensible energizing nutrition, appropriate outdoor and indoor
exercise, education, and well-earned relaxation and pampering are the
components of this retreat. Each participant will receive a fitness
assessment and an individual program to practice and to take home. Every
day is highly structured and very active. Included in a 7-night stay are:
a personal fitness appraisal and individual fitness program, daily
instructed yoga/stretch classes, daily guided hikes/power walks,
instructed weight room workouts, therapeutic massages (three per week),
nutrition consultation and education, and the FitPlan Weight Loss menu.
One, two, and three-week stays are available. A maximum of 12 participants
per session. For more information on dates of the summer and fall retreats
and prices, please visit our FitPlan web site at www.weight-loss-spa.com.
Please see www.spacuisine.com
for information on our wonderful food.
For those who can make their reservations well in advance, we will provide
a pre-program plan to help you get in the best shape to enjoy maximum
benefits from this program when you are here.
Program Dates:
April 4 -25, May 2 -23, May 30 - June 20, October 17 - 31, 2003.
Inclusive Prices (per person; includes taxes):
Seven-nights minimum (Friday-Thursday, depart Friday): US$2765 or
CD$3950.
Fourteen-nights (Friday arrivals and departures): US$5285 or CD$7550.
Twenty-one nights (Friday arrivals and departures): US$6995 or CD$9999.
FitPlan
COACH Option for Weight Loss
This is an add-on program to any of our Gentle
Hiking, Mountain Hiking, or Multi-Sport programs.
Do
you want to participate in our hiking or multi-sport vacations, and add a
serious weight loss component to the fun? This option allows you to
participate in the yoga, hiking, kayaking, biking of the regular retreats,
plus work with a Personal Coach on your individual situation in terms of
fitness and nutritional level, capabilities and goals.
Eight hours will include an assessment, fitness appraisal, fitness
program, personal training and nutritional counseling, to help you begin
to lose weight while on retreat and continue on a sensible and effective
program when you return to your real world. The FitPlan Weight Loss menu
is included in the package.
Available
to only four guests per week, from June 20 through October 10, 2003. Cost
is CD$856 per person week, or US$565; this is added on to the regular
vacation price for whatever program is chosen.
Here's more information on FitPlan, in
the form of articles written for our newsletters:
THE FITPLAN PROGRAM for Weight Loss
through Food and Fitness
One of the common mistakes made by
someone trying to lose weight is: going without breakfast. Another one is
eating the wrong types of foods for breakfast. It is an oft-repeated
saying, but unfortunately so true, that breakfast is the most important
meal of the day.
Many people we see in our FitPlan Weight
Loss retreats have an aversion to eating breakfast - their lifestyles have
dictated eating breakfast on the run (a muffin or a cup of coffee), or not
at all. Not eating breakfast at all has disastrous consequences from a
weight-loss point of view; the deprivation of proper nourishment not only
blocks proper functioning of the metabolism (which is essential to a
long-term sensible weight loss lifestyle), but results in bingeing at the
end of the day (the subject of another newsletter). The net result is
weight gain - from eating too much too late in the day- as well as
typically eating the wrong foods just to satisfy the taste buds and the
starvation created by inadequate amounts of food earlier in the day.
Some people just find eating breakfast
difficult, and they would rather not think about food until they hit the
wall around 11 o'clock. Whatever the reason, this habit/preference must be
undone in order to start a successful weight loss program. You must eat
breakfast, you must eat the proper foods that will kick-start your
metabolism to burn fat during your active day, and you should start to eat
breakfast soon after waking. Those are the rules.
What constitutes a proper breakfast for
weight loss? Lots of fiber. We recommend between 8 and 12 grams of fiber
at this meal (and another 8 to 12 grams during the rest of the day). The
most efficient (i.e.. fewer calories and fat) way to ingest this is via a
cereal, either hot or cold, that has at least 8 grams of fiber in a cup.
One great recommendation is Nature's Path Organic OPTIMUM Power Breakfast
cereal, with 8 grams of protein, 10 grams of fiber, low fat, soy
isoflavones, and 500 mg Omega 3's per serving of 3/4 cup. This is eaten
with skim milk or (our preference) fortified soy milk. It is delicious and
fast. This cereal combined with 1/2 cup of nuts and seeds, and a piece of
whole fruit, is a perfect breakfast from a weight loss and energy
perspective. We do not recommend juice or coffee as a beverage in the
weight loss program, but water is good (see next month's newsletter on
Hydration).
Organic high fiber cereals are found in
health food stores, and some mainstream grocery outlets now. Read the
label, not the advertising! Don't accept any cereal, hot or cold, with
less than 6 grams of fiber per serving.
If you are not used to a high fiber diet,
you will experience some changes in your digestive system initially. Be
patient. Make adjustments to your routine to allow your body to adapt.
Some people experience mild discomfort or inconvenience (i.e.. quick trips
to the bathroom) for up to 6 weeks before their body is functioning
properly. This is the same length of time it takes for your metabolism to
start kicking in after changing your diet if it has been lazy due to
improper diet and lack of physical exercise. You need to have the patience
to get your body back on track for the long-term benefits of consistent
weight loss and maintenance.
For more information on our successful
FitPlan Weight Loss Retreats, please visit our web site at www.weight-loss-spa.com.
THE FITPLAN PROGRAM for Weight Loss
through Food and Fitness
Through consultation with Registered
Dietician Jeff Krueger, Mountain Trek has developed a food and fitness
program that supports the notion of long-term sustainable weight loss
through the food = energy = activity = weight loss
relationship, rather than dieting and food deprivation.
This relationship of food and activity
has resulted in documented average weight loss of 14-17% of a person's
body weight over one year for many individuals, and more for some people.
Not only does weight loss occur, but also
significant health benefits have been noted, such as reducing cholesterol,
lowering blood pressure, preventing carcinogens from forming, reducing
heart and digestive problems, reducing headaches, increase energy levels,
and many others.
Generally, Jeff has found in his research
and practice the things that seem to PREVENT weight loss and good health
are:
· Inadequate breakfast
· Inadequate water
· Inadequate activity after the last meal of the day
· Inadequate amount of fiber foods daily, too many starchy foods (such as
bread)
· Inadequate daily vegetable intake
· Too much animal product foods
The following are 4 simple principles to
help each of our guests start a program of weight loss and concurrent good
health:
FOOD:
- eat 25 grams of fiber per day. Minimum.
- a higher fat diet of plant foods is much better than a lower fat diet of
protein and starch products.
WATER:
- pure water is the preferred and most effective fluid.
- drink enough water each day to make your urine colorless.
MEALS:
- breakfast should be eaten as soon as possible after rising, and contain
4 -12 grams of fiber.
- lunch and dinner should contain a minimum of 1.5 cups of vegetables each
meal.
ACTIVITY:
- do something active every day, trying to incorporate different
cardiovascular, flexibility, and strength exercises within a week.
- do something active (i.e. walking) for 25 minutes after your last meal
of the day.
For more information on our successful
FitPlan Weight Loss Retreats, please visit our web site at www.weight-loss-spa.com.
THE FITPLAN PROGRAM for Weight Loss
through Food and Fitness
Each guest participating in the FitPlan
Weight Loss Spa Retreat receives a full individual fitness appraisal.
Details are as follows:
Initial Meeting and Consultation -
During this time the FitPlan program participants meet with the fitness
staff for a general introduction. The nature of the fitness appraisal
would be explained as well as some basic information regarding health and
fitness. Personal goals, medical conditions, past or recent injuries are
discussed.
Fitness Appraisal, Appraisal Counseling,
Specific Program Design –
The appraisal conducted is the Canadian Physical Fitness and Lifestyle
Appraisal. This is a comprehensive analysis to give a broad picture of an
individual’s overall fitness. All results are compared to normative data
for each person’s age and gender. The appraisal is not focused around
“hard” numbers, but rather uses rating zones to describe performance
in each component. These rating zones show the health benefits (for
example: cardiovascular, blood pressure, blood lipid levels) one is
receiving in regard to the different fitness components.
The different components of the appraisal
include:
Body Composition Analysis: Using the body mass index and skin fold
calculations we can find out where fat is located on the body and whether
or not it poses health risk to the individual.
Aerobic Fitness: The efficiency of the heart and lungs to transport oxygen
throughout the body and metabolize waste. This is determined using the
Canadian Aerobic Fitness Step Test.
Muscular Strength: The ability of the muscle to contract maximally for one
repetition. This is a measure of overall upper body strength using a hand
grip dynamometer.
Muscular Endurance: The ability of a muscle to contract continuously to
fatigue. Abdominal and upper body endurance are measured in consecutive
push-ups and a 1-min partial curl.
Flexibility: The range of motion about a joint. This specifically measures
range of motion of the hip and spine using a sit and reach flexometer.
*Note: a person with poor flexibility at the hip and spine and poor
abdominal strength is at high risk of back injury.
Following the appraisal, the specific results for each component will be
discussed with the participant. These results are looked at in a positive
light with intentions of finding ways to improve certain areas in which
health risks may be higher.
Based on the appraisal findings and the goals of the individual, a
personalized fitness program is designed. This program can be based around
a home exercise program (for example incorporating a spinal stability ball
and resistance tubing) or a gym setting. Each exercise will be described
and demonstrated. The participant will then carry out each exercise.
Program Review, Exercise Progressions -
At the end of the week, we will meet with the participant to go over their
personal fitness program. As the person would have had a chance to try the
program we would be able to answer any questions in regard to the routine.
The whole program would be reviewed, as would the specific technique for
each exercise. Exercise progressions would also be given.
E-mail Follow-Up
Individuals have the option of being contacted on a monthly basis to see
how their program is going. General health tips and information will also
be included. As well, the person is welcome to reach us with any questions
regarding their program. There is an extra cost for this service, to be
determined by the instructor.
With a week or two of the FitPlan formula to look and feel better,
simplicity and fun that gives you results. If you give 100%, you come away
with 110% and an unforgettable super mountain holiday!
For more information on our successful
FitPlan Weight Loss Retreats, please visit our web site at www.weight-loss-spa.com.
Super, Natural Spa
Mountain Trek Fitness
Retreat & Health Spa,
Box 1352, Ainsworth Hot Springs, British Columbia, Canada V0G 1A0
1-800-661-5161
www.hiking.com
inquiry@hiking.com
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