A major part of Mountain Trek’s Program is Exercise. We don’t get enough of it today in our urban lifestyle.

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The Secret Formula to Proper Strength Training

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woman lifting weights for strength training

Don’t worry–we’re not expecting you to become a bodybuilder. But gaining a bit more muscle will help prolong your life. By increasing muscle mass, we increase bone density, burn more calories resting, and support an anabolic metabolism. 

Strength training is all about building lean muscle mass to help raise your basal metabolic rate (BMR) to create a favorable metabolic environment for fat loss. As we age, we’re prone to muscle loss; a 50-year-old person can lose 0.4 pounds of muscle every year! Compound that with muscle loss due to a sedentary lifestyle, and we start storing more calories than we’re burning. In order to combat this muscle loss, we must work our muscles to momentary muscular failure (MMF). 

Benefits of Strength Training

By strengthening our muscles we burn more calories. In fact, one pound of muscle burns six calories a day just resting. Compare that to one pound of adipose (fat), which only burns two calories per day. Also, when hormones such as HGH (Human Growth Hormone) are elevated from strength training, fatty acids are more readily mobilized and used for fuel. The positive outcomes include:

  • Higher energy levels
  • Increased strength
  • Counteracting osteoporosis and muscle decay
  • Stronger core for stability, balance, and posture
  • A longer life!

Our Formula for Effective Strength Training

  1. Start lifting, pushing, or pulling your body, or weights, to fatigue or MMF (momentary muscular failure), meaning you cannot do another rep.
  2. Do this 2x per week or 3x per week, allowing 48 hours between sessions for recovery.
  3. Work your largest muscles first, then your smallest. Ex: chest, then biceps; back, then triceps.
  4. Pick a weight that is difficult and intense to push, pull, or lift while maintaining good form. Max out your ability somewhere between 8-12 repetitions.
  5. Repeat each exercise twice with a 30-second recovery time between sets. Eventually, you can add a third set. Or increase the weight/resistance until 12 repetitions can easily be done on your second or third set, and then again increase the weight/resistance.
  6. Include compound exercises, such as squats, dead-lifts, rows, and bench presses as they fire the most muscles. Work your largest muscles first, your smallest last. Avoid muscle imbalance by ensuring you work both the front and back of your body. (Chest and back, quads and hamstrings, bicep and triceps, etc.)
  7. If you are new to strength training, hire a personal trainer to work with you to ensure good form, to motivate, and to reduce the risk of injury.

This formula will acutely inflame your muscle cells, which signals the growth hormone DHEA and other hormones to replace the smaller, atrophied muscle cells with larger and stronger cells. This reverses the effects of a catabolic metabolism, allowing us to maintain an anabolic, vital, growth-centered body for the rest of our lives.

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:

Mountain Trek Is The Perfect Bachelorette Destination Say 2 Writers

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Friends-hiking-together

Mountain Trek has been featured in two articles recently that describe our health program as the perfect fitness-focused destination for brides-to-be. In her recent JetSetHerBlog.com article, Jamie Gaul writes that you’ll leave your bachelorette party at Mountain Trek “feeling like a new woman” and Alison Lewis writes in her HealthyTravelMag.com article that Mountain Trek is “the perfect retreat just before the big day!” Both place a spotlight on the hiking and how brides and their bachelorette parties can get fit before the big day, rather than derail all their hard work.

In her article Gaul writes, “Every time I get a wedding invite, I know a bachelorette party is in store and that means too much wine, too much food and a week-long hangover. Bachelorette parties don’t have to derail all the hard work you’ve done to get your wedding day bod. These locations are fun, relaxing and have your wellness in mind. So long, Vegas!”

Gaul then goes on to describe Mountain Trek saying, “A true backcountry experience, Mountain Trek offers the bride-to-be and her bridal party a dynamic ‘boot camp’ vacation. Yes, I know bootcamp and vakay aren’t exactly synonymous but trust me, you’ll emerge from this bachelorette party feeling like a new woman. Set in spectacular natural landscapes, guests spend time hiking, practicing yoga, indulging massage therapy and have access to a variety of fitness, detox and nutrition classes Average weight loss for a one week program ranges from 4.5 – 6.5 lbs per week for women. You may even need your wedding dress taken in after this trip!”

In her article entitled “Health Inspired Bachelorette Destinations” Alison Lewis writes, “Set in the most spectacular natural landscapes, (Mountain Trek) guests are treated to an ultra personalized program and spend time focusing on activities including hiking, yoga, massage therapty, detox treatments and a variety of fitness and nutrition classes.”

Mountain Trek has hosted many groups of women throughout the years and we even wrote our own article about “Why Mountain Trek is the Perfect Girls Getaway.” Here are just a few of the reasons why a healthy bachelorette party at Mountain Trek is such a good idea:

  • Spend some much-needed time with your friends away from all the distractions of your daily lives
  • Enjoy the world-famous hotsprings five minutes from our lodge
  • Lose weight before putting on that wedding dress and look beautiful on your big day
  • Learn healthy habits that will stay with you long after you leave our luxurious lodge
  • Have a guaranteed support network when you get home

To see Jamie’s story in its entirety, please click this link: Bachelorette Destinations Inspired by Health, Not Hangovers. And to see Alison’s story, please click here: Health Inspired Bachelorette Destinations.

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“I Survived Adult Fat Camp” – Fitness Magazine features Mountain Trek

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Mountain-Trek-Program-at-Rancho-La-Puerta

The headline may be a bit sensational but we enjoyed reading Juno DeMelo’s first-person story of her time spent experiencing the Mountain Trek program at Rancho La Puerta that recently ran on fitnessmagazine.com.

The reason Juno decided to take part in the Mountain Trek program is because, “I’m not fat or out of shape, but I’ve put on a few pounds over the last three years. And though I hate the idea of dieting, I like a challenge. I also figured that not having constant access to food would help me separate real hunger from the fake kind that tends to pop up when I’m bored or stressed. So, I packed my bags…with the hope of gaining energy and losing weight.”

The article then details what Juno experienced day-to-day while enrolled in the program, from morning yoga classes to day hikes to after-dinner workouts. She also spent a large part of the story talking about food.

Fitness Magazine features Mountain Trek

“I never felt stuffed, but I felt full for a couple of hours after each meal,” Juno writes. “By the third hour, it was time to have a snack, which usually – and surprisingly – held me over to dinner. By day five my appetite downshifted and…I felt satiated. The hikes started to feel more doable (and) I stopped fantasizing about cheesecake…”

By the seventh day it was time for the weigh out and Juno learned she had lost 5.2 pounds. “I was elated.” she writes. She then goes on to describe one of the best parts of the Mountain Trek program, namely the post-retreat support plan. “They say that if I keep this up, I should be able to maintain my weight loss and maybe even continue to drop 1/2 to 1 pound a week until by body hits its happy point…I now know I’m strong enough, mentally and physically, to hike for eight miles a day, six days in a row. That I can be a little bit hungry without the world crashing down. And that while food is still one of the great loves of my life, I’ve probably been over-romancing it.”

To see Juno’s story in its entirety, log on to the Fitness Magazine website and read, “I Survived Adult Fat Camp.”

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Winter Gear Guide for Snowshoeing

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The Mountain Trek Way Winter Gear Guide

Hiking through pristine, blanketed wilderness in the middle of winter is a wonderful experience. Not to mention, snowshoeing is a great form of exercise. But snowshoeing can quickly turn from magical to miserable without the proper gear. Don’t get caught out in the cold with wet feet or cold hands – follow our winter gear guide so you can enjoy the outdoors all winter long!

It is best to dress in layers for snowshoeing; with a base layer next to the skin, a secondary for warmth, and an outer layer that’s water-resistant.

Base Layers

Socks

Best: Thick merino wool socks are best for outdoor winter activities because merino doesn’t itch like other types of sheep wool, it breathes well, it stays warm even when wet and it tends not to smell.

Good: Polypropylene textiles or “polypro” are man-made synthetic thermoplastic polymers. They may not sound comfortable but they’re constructed to be hydrophobic, which means they transport or “wick” moisture away from the skin. They are also very warm but a disadvantage is they tend to retain body odor.

Worst: Anything with cotton in it. Derived from a plant that’s sole purpose is to retain moisture, cotton is the worst fabric to wear in the winter because it keeps moisture close to the skin and leaves you clammy and cold.

Brands to consider: Darn Tough (which has a lifetime guarantee!), Bridgedale, Smartwool, Icebreaker

Long Underwear

As with socks, the best long underwear is made with merino wool. Polypro or silk is second best and the worst is cotton. Brands to consider include Smartwool, Icebreaker, and Patagonia.

T-shirt and Long Sleeve

Again, the best fabric to have next to your skin is merino wool, followed by polypro and silk. As for the worst, there’s a reason behind the mountain culture adage, “cotton kills.” Brands to consider include Smartwool, Icebreaker, and Patagonia.

Secondary Layers

Socks

Most people do not require two layers of thick socks but some like to wear thin “liners” made of polypro that are worn next to the skin and underneath a thicker wool sock. These keep feet even warmer and also reduce friction, which causes blisters.

Pants and Shirt

Wear a thicker version of a base layer that will keep you warm at the start of your activity but you can remove when you heat up.

Insulated Jacket

Best: Goose down jackets are the best because in most cases they’re warmer and lighter than polypro and they pack up to a smaller size when you want to stuff them away after you’ve warmed up. Ensure the jacket you purchase has a durable water repellent coating on it to ward off water. When down gets wet, it tends to clump and loses some of its insulation qualities.

Good: Polypro is the next best version of an insulated jacket and they have the added bonus of not losing loft when they get wet.

Worst: As always – cotton.

Brands to consider: Patagonia and Outdoor Research tend to fit larger frames and have the added bonus of coming with lifetime guarantees. Arc’teryx and Prana are more form-fitted.

Outer Layers

Jacket and Pants

Best: A water-repellent shell made of Gore-Tex or Event (or similar technical fabric) with welded seams are the best winter garments for active people.

Good: There are different qualities of Gore-Tex (and related fabrics) and different kinds of seam sealing. Opt for the best if you want your garment to last a long time.

Worst: A heavy rubber-like what you’d find in yellow rain slickers. These do not breathe and will trap all moisture and keep you feeling cold and clammy.

Brands to consider: Patagonia and Outdoor Research tend to fit larger frames and have the added bonus of coming with lifetime guarantees. Arc’teryx, North Face, Black Diamond, Prana, and Westcomb are some other alternatives.

Gloves

Best: A glove with a wool/polypro liner and a Gore-Tex (or similar technical fabric) outer shell is the best. They keep your hands warm but repel water.

Good: Leather and fur. They’ll breathe but they’ll eventually get wet.

Worst: Wool as an outer layer. These will get wet and snow will eventually clump to them.

Equipment

Snowshoes

First, consider where you plan to snowshoe. There are different types of snowshoes for mellow maintained trails, steep terrain, and running. Next, choose your preferred material and binding style. Modern snowshoes are made from lightweight metal, durable plastic, and/or tough hi-tech fabric. Molded plastic snowshoes are cost-effective and long-lasting, while the metal frame styles allow for a more natural stride.

Brands to consider: MSR, Atlas

Poles

Using your trekking poles or ski poles can help you stay balanced in deep, slippery snow. Be sure to have large baskets on your poles so they won’t sink, and so they can stabilize you. Just like nordic fitness trekking, they’re extremely helpful ascending and descending steep terrain. 

Brands to consider: Leki, Black Diamond

Gaitors

Gaitors are a very important part of your snowshoeing gear. They wrap around your calf and boot preventing snow from getting into your boots and keep your feet dry. Choose a pair that is waterproof, and that wraps beneath your boot to be sure they stay in place.

Boots

Fortunately, snowshoes can accommodate practically any type of footwear. The best option is insulated winter boots, but your sturdy hiking boots will also be sufficient. Be sure to pair your boots with the proper sock base layer for warm comfortable feet!

How to Properly Fit a Pair of Hiking Boots

Staying active during the winter months is best when you can enjoy some time outdoors – especially when you’re properly dressed. See you on the trail!

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:

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

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Which type of yoga is right for you?

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.

Related Article: What the Navy SEALS Can Teach Us About Yoga

Insider Tip: At Mountain Trek we tend to concentrate on slower movements between poses. However, other instructors might move (or “flow”) at faster rates. Be sure to check with them in advance to ensure you’re comfortable with the speed.

Iyengar Yoga

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 yoga

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 Yoga

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.

Khudalini Yoga

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 Yoga

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:

The New York Times Features Mountain Trek

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NY Times Mountain Trek Article

America’s most popular East Coast newspaper has just featured Mountain Trek in an article about wellness and extending youthfulness. In a story that appeared in Saturday’s New York Times, writer Abby Ellin showcased how people over the age of fifty are rediscovering their vitality through exercise clubs and health programs, such as the one offered by Mountain Trek.

In the article, Abby writes,

“Common wisdom has held that if you have not adopted an exercise or fitness routine in your early years, you probably won’t start in later life. But like so many misconceptions about middle and post-middle age, the idea is slowly fading way. According to the International Health Racquet and Sportsclub Association, people 55 and older are the fastest-growing membership segment for the health club industry. In 1990, 1.9 million health club members were age 33 and above; last year, that figure hit 12 millions, a 532 percent increase.”

The article goes on to discuss how exercise helps people look and feel younger and describes the experiences of various people who decided to embrace wellness later in life.

Then readers are treated to an interview with an amazing alumni of Mountain Trek named John Striker. He says he didn’t want to lose the “joy” in his life, which is why he has visited our lodge in British Columbia for the past nine years.

“He hikes from five to 12 miles a day enjoying beautiful scenery, and eats no sugar or processed foods. He believes his money is well spent.” John is then quoted as saying, “As I get older, I need to be reminded of the potential of my body, what it’s capaable of doing if I really take care of it. My body may not be what it was at 25 but it can still respond.”

To read Abby’s story in its entirety, log on to the New York Times website and view, “Hitting the Gym and the Trails, Looking to Extend the Golden Years.”

And to embrace your own wellness, we invite you to book your stay with us at Mountain Trek today.

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 Care For Your Feet This Summer

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pair of hiking boots in front of lake with flower in them

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

Trail runners on a colorful autumn leafs

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.

trainer shoes with a beach and sunset in the background

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.

woman in high heels walking along a garden path

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.

people applying blister prevention and foot care

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:

Why Athletes Need a Health Retreat Too

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kootenay SUP mountain trek

Mountain Trek is renowned for helping urbanites and business professionals reboot their vitality and get back on track in terms of their health and wellness. What people may not know, though, is we’re also a vacation destination for athletes – people who exercise regularly but who need to take their fitness or wellness to a new level or who need to train for an upcoming event.

Dianna Ducs, the Executive Director of Nelson Kootenay Lake Tourism, writes about how her stay at Mountain Trek helped her prepare for an epic, seven-day Stand-Up Paddleboard adventure. Dianna, who is a fit bicyclist, writes in her story:

“I can say without a doubt that I was successful in achieving my goals. Even better, all the guests who were with me at Mountain Trek achieved their goals as well! After only one week I now stand and sit much taller and stronger. I gained four pounds of muscle, lost 3 pounds of body fat, and I addressed some dietary needs to improve my metabolism and energy levels.”

To read more about Dianna’s experience at Mountain Trek, log onto her story Vitality Found on the Nelson Kootenay Lake Association website.

Nelson-Kootenay-Lake-tourism-logo

 

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

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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

a green salad on a picnic blanket

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.

two glasses of lemon water

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).

two people enjoying a bike ride

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.

outdoor patio and barbecue

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.

a green grass field during a sunset
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.

a person laying in the grass on a sunny day

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:

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