Biggest Loser Resort at Fitness Ridge (Utah)
Heba Salama's Journey

The Biggest Loser Resort at Fitness Ridge recently hosted Heba Salama, Biggest Loser Season 6 at home winner, who experienced the benefits of the award winning program focused on fitness, nutrition, education and relaxation. With so many people curious to hear about Heba's personal journey, we asked her to share some of her experiences from the Biggest Loser Resort at Fitness Ridge in her own words:

"Each morning, though we were waking at 5:30 a.m. for the hikes, I quickly forgot how early it really was because the sites were absolutely amazing. Being at the Resort to lose weight and tone up, made those high hills and goals well worth it. The guides were personable, knowledgeable, and hiked with each group of guests based on their skill level. What amazed me is how the group supported each other and pushed on another to their limits. The scenery and proximity of each of the hikes to the resort was amazing. I think in fact that I would bring my husband back just to participate in the hiking alone. I found all the hikes challenging enough that I got a great calorie burn each morning and really saw results from them after one week."

"Spa services are a necessity when you are working so hard at Fitness Ridge. The spa options are extensive. I was impressed that they even offered complete salon/hair services. I found that it helped some of the guests find new identity after working for 4-5 weeks at losing weight, and that was the cherry on top for them. My hot stone massage was just the boost I needed at the middle of my second week to give me the energy to finish out what I started. I also found the nail salon to be exceptionally private and serene. The staff was very personable, and attentive, and I would definitely venture to try more treatments on my next visit."

"The landscape at the Resort is gorgeous, surrounded by huge mountainous landscapes in all directions. I often found myself getting lost in the landscapes while working out in the gym, or enjoying the surrounding area when going for a local bike ride or walk."

"I found the classes and information given to us in our daily lectures to be very useful, and I think even more so for the guests who have never embarked on a weight loss journey. Even though I live a fairly "fit" life, I found the classes to be such a nice refresher and presented in new ways. I also very much enjoyed the emotional growth workshops which surprised me. They really make an effort to get to the core of your struggle, and often times I witnessed the light bulb going off in guests' minds as we moved through different topics."

Heba left the Biggest Loser Resort at Fitness Ridge with plans to continue her own fitness journey with her husband, Ed, as the two of them remain very committed to their "ten in ten" campaign to complete ten races in 2010. They have already completed nine foot races and one triathlon, with several more still scheduled for the year.

www.biggestloserresort.com
888 870-2639
435 673-6600
reservations@biggestloserresort.com

The Oaks at Ojai (California)
Sugar, Sugar

So the truth is, sugar is not so sweet in the way it relates to you and your weight. Research reveals that the average American consumes more than 47 teaspoons of sugar per day! This upswing in consumption directly correlates to an upswing of national obesity, and the ever irritating belly fat!

Too much sugar and too many refined carbs affect our insulin levels, changing blood sugar levels and causing fat to accumulate, especially around the waistline. High blood pressure and an increased risk of heart disease and Type 2 Diabetes are 3 other good reasons to get sugar consumption under control.

Just as a fine vehicle needs good gas to drive smoothly, our bodies need good nutrition to function correctly? This means that most calories need to come from REAL FOOD- protein, healthy fats, complex carbs, (whole grains), fruits, nuts, beans, fresh veggies and lots of them!

Take a look at your own pantry and fridge and check out the sugars hiding in milk, bread, cereal, condiments, soup, peanut butter, as well as the obvious sweets and treats. Filling up with non nutritional, high sugar/fat foods keeps us away from the good stuff. It may also suppress the immune system, effect moods, cause headaches, change energy levels, promote tooth decay, cause unnecessary weight gain, increase fluid retention...I'll stop there, but it's not a pretty list!

Can you be addicted to sugar? You bet! Try going off of it. A good layman's definition of any addiction is anything you throw an internal TANTRUM over not being able to have. That's a red light. Sugar has the classic symptoms of cravings, increased intake, withdrawal, and relapse. You CAN do with less!

I have been my own guinea pig for about a month now, decreasing my sugar intake (trying to limit myself to 15-20 grams daily). It's been tough, no doubt, but the reward is seeing my waistline whittling down and feeling better as I replace my usual treats with more healthy choices! I admit, part of me wants to tackle my husband when he wanders by with a bowl of ice cream, but I remind myself that I feel better without that wider waist line, so I resist the temptation and let it pass!

Don't substitute garbage chemicals like saccharin, aspartame, high fructose corn syrup, and sucralose. I won't go on about this, but do your homework if you need to. They're not good for you. Period. Soda? Forget it. Diet Soda? Even worse. Ultimately we want to slow down our appetite for sugar, not feed it through false sources.

Stress may trigger your sweet tooth, or even thirst, so ask yourself the age old question before you eat the sweet- "Do I really want this?" Try drinking 8 oz. of water and WAITING 15 minutes. If the urge is still there, go for something more pure like dark chocolate over a processed candy bar.

If you aim at 5 grams of sugar 3x a day, you'll start to notice positive results. There's so much to say on this subject, but I'll restrain myself! Bottom line, watch your sugar, Sugar.

www.oaksspa.com
(800)753-6257
info@oaksspa.com

Red Mountain Spa (Utah)
Hiring a Personal Trainer
Kim Watters, Fitness Manager

Hiring a personal trainer is just that, it's personal. You will be spending a lot of one-on-one time with this person, so look for someone you can respect, trust and genuinely like.

Here are some questions to help you get started.

1. What certifications do you have?
Some reputable certification associations include the American College of Sports Medicine (ACSM), National Strength & Conditioning Association (NSCA) and American Council on Exercise (ACE). There is plenty of information online if you choose to research these organizations or any others.

2. Do you stay up-to-date with what's new in the fitness industry?
You will want someone who continues to educate themselves no matter how long they have been a trainer.

3. What is your training philosophy?
Look for answers including how they plan to motivate you, and how they assess their clients.

4. Do you have references from current clients?
Take the time to contact a few of these clients; talking to just one could be misleading.

5. Where do you train your clients?
If you want to train at your gym, at home or outside make sure your trainer can accommodate your needs. Some trainers will expect you to get a membership at their gym and this will be an additional cost to you.

There are a variety of personal trainers available, so whether you want your trainer to be a drill sergeant, nurturer or cheerleader choose wisely. You will depend on them to educate you, motivate you and help you reach your goals.

www.redmountainspa.com
(800)407-3002 (435)673-4905

Canyon Ranch (Massachusetts)
Stay Healthy on the Road

Are you planning the vacation of a lifetime? Maybe you're gearing up for yet another business trip or packing gifts for a visit with relatives. Whatever the destination, if you're feeling fit and healthy, you may be concerned about losing ground or getting sick on the along the way. So, how can you stay healthy while traveling?

In the air
If you're flying, these pre-travel preparations may help keep you feeling great during and after the flight.

. Make a small travel kit to go in your carry-on bag. Take hydrating spray for your face and hair, a hand sanitizer, eye drops if dry eyes bother you.
. Take an over-the-counter cold prevention product or similar megavitamins designed to help ward off infection from the dry, recirculated air in planes.
. Pack your own food, making sure to include the same fresh whole grains, fruits and vegetables that regularly keep you healthy. Airline and airport food are notoriously poor candidates for good nutrition.
. Drink lots of water as you fly.
. Get up and walk the aisle, do simple stretches.
. Avoid alcohol.

On the ground
Your next best friend is a pedometer. Especially when you're on the road, you can strive for 10,000 daily steps. So strap it on before you go. Instead of sitting in the airport, take a walk between planes.

If you're dressed for business travel, change into a comfortable pair of walking shoes, grab your rolling carry-on and keep moving. Remember that you'll be sitting again for hours in the air.

Away from home
Once at your destination, health and fitness can still figure into your routine. Plan your activity route to include lots of walking. Book your hotel in a safe part of the city, perhaps near a park or fitness facility. If you rent a car, park at a distance from your destination and enjoy the walk. Keeping aware of your surroundings, you can also walk to appointments, take the stairs instead of the elevator, and make good use of the fitness facilities and swimming pools available at most hotels.

Better yet, if you travel frequently to the same destinations, make friends there and plan ahead to exercise with them during your stay.

If you prefer to exercise in your room, travel with a yoga or Pilates mat, your favorite exercise video or DVD, or an exercise tube - a stretchy rope used for resistance training. Another often-overlooked tool is your laptop computer, a convenient substitute for free weights.

Food for thought & fitness
What about eating out? Be aware of the foods you eat and work a little harder to maintain a healthy diet. Order whole grains whenever possible, and take your own low-calorie salad dressings in little packets. Ask for sauces on the side and use sparingly. Select dishes cooked with olive oil instead of butter. To keep portions manageable, ask to have your order split, with half of the meal boxed up in advance.

Carry a journal and record the number of servings of fruits, vegetables and proteins you eat every day, along with the final number of steps on your pedometer. That information can help you decide whether to take a walk after dinner, how vigorously to exercise, or how to adjust your diet and activities for the following day.

Plan for everything
Beyond staying fit, think ahead in the event of illness or injury away from home.

Come prepared. Don't pack medications. Carry them with you, along with your normal vitamins, allergy remedies, first aid items, copies of prescriptions (including eyeglass prescription) copies of credit cards, insurance card and drivers' license. Program your doctor's number into your telephone, and call if you become ill.

Take the right shoes. Foot fatigue or injury can curtail all of your best fitness intentions on the road.

Whether you're winging your way to an exotic New Year's Eve in Venice, a hometown holiday reunion or another business convention, you can feel just as good when you return to your doorstep as you did on the way to the airport. Maybe even better.

www.canyonranch.com
(800) 742-9000
(413) 637-4100

Canyon Ranch (Arizona)
Your Mind and Exercise

When it comes to sticking with a fitness plan, your body is rarely the problem: Exercise physiologists can devise regimens that will benefit just about anybody - even people with severe limitations. The fact is, the body wants to move; the reluctant party is generally the mind.

Start by cultivating mindfulness. Half of developing a strong exercise habit is noticing how good you feel once you've gotten going on your workout, and how great you feel afterwards. If you pay attention to that enlivened, relaxed, good-tired feeling, it becomes much easier to get out the door next time and to your gym or yoga class.

Keep track
One way to cultivate this awareness is to keep an exercise record in a logbook or on a calendar that has room for notes. Write down what you did each day and how it felt. Recording what you did is motivating in itself, and it's fun to see the record grow: Many people get a real kick out of totaling up their miles or minutes. Your journal can also help you understand more about how your body responds to what you ask of it.

Keep pushing
While everyone understands that you have to challenge your body to improve, many people don't realize that doing a bit more than is comfortable a couple of times per week is required to maintain optimal fitness.

If you want to keep the level of fitness you have as you age, don't be afraid to keep pushing your body a little. If you significantly challenge yourself over time, your body will get stronger, leaner and more agile. That's a promise.

Take a bow
When you notice improvement, stop to reflect. It doesn't matter whether your goal is completing a triathlon, doing ten honest pushups or walking without a cane. Whenever you hit a mark you've been aiming for, take time to notice how you feel and think about how you got there. What have you learned about yourself that can help you with your next step?

Sometimes the feeling of accomplishment is enough psychological reward, but there's nothing wrong with giving yourself a treat when you reach a goal that's meaningful to you - a party, a special meal, a show and dinner, a massage, a new outfit. Reward yourself generously - it's all part of managing yourself so that you stay healthy and strong.

Single most important exercise? Do try this at home The single most important exercise you can do is Sit and Stand. A strong predictor for independence and good health into advanced age is quadriceps strength. This incredibly simple, do-anywhere exercise strengthens the leg's largest muscle, effectively increasing your chance of living well and long:

Stand in front of a chair, toes pointing straight ahead, and slowly sit down, watching to be sure that your knees track directly over your heels. (Do not let the knees come forward of the toes - do let your buttocks stick out behind you. Let your arms come up for balance.) Just touch the front of the seat with your buttocks, then slowly stand up again, keeping knees forward the whole time. Work up to three sets of ten, three days or more a week. As this becomes easy, add hand weights or pin an exercise tube under your feet and pull up on the handles as you stand. That's all there is to it.

Remember, your body is willing - keep your mind on track!

www.canyonranch.com
(800) 742-9000