Fitness Retreat Blog - Fitness Retreat

Santa’s Guide to Overeating and Moderation: Finding Balance This Holiday Season

Santa’s Guide to Overeating and Moderation: Finding Balance This Holiday Season Dear Santa, I hate to bother you on Christmas (Merry Christmas by the way) and thanks for the awesome presents. I’m writing because I’m feeling a lot of shame. Recently, I’ve been doing really well with not using food to deal with my feelings of “less than” and general discomfort. I haven’t been staunchly avoiding trigger foods, not going near restaurants I used to frequent and not buying anything at the store that might lead to a binge. But I couldn’t avoid our family Christmas dinner last night. Sitting at a tableful of meats, sweets, and treats, while surrounded by the people who stir up my “eating feelings” was just too much to take, and I jumped off the wagon in a huge way. I don’t know what to do now. Please help. Thanks in advance, Bloated and Ashamed Dear Bloated and Ashamed, I feel ya on the bloated…I ate a solid billion cookies last night. As far as feeling ashamed, don’t bother. You can’t change what you did yesterday, but you can enjoy the foods you love without binging. I think it’s great that you’re taking steps to avoid using food to deal with your feelings, but you don’t have to completely cut yourself off from something you enjoy…and frankly, something you need. Food is fuel. Just as magic (and reindeer food) powers my reindeer, food is what powers your body, so it’s impossible to go without it. You might say, “I can’t go without food, but I can do without trigger foods.” I suppose you could, but why would you want to—those are probably foods you really enjoy. You can learn to enjoy them responsibly and in moderation. There are also some other things you’ve probably read or been told that aren’t true…”Don’t eat after 5 p.m.,” “Don’t eat fast food,” or “Santa Claus isn’t real.” All garbage. You should eat smaller meals about every four hours, so unless you go to bed at 9 p.m., you’ll be eating after 5 p.m. Again, you can eat whatever you want…in moderation. And I’m not even going to address the “I’m not real” thing…it’s tiresome. Back to eating whatever you want to. You’re probably thinking: “This fat guy doesn’t know what he’s talking about. It’s not that easy.” You’re right—it’s not easy…especially when you try to do it on your own. Healthy long-term weight loss requires much more than learning how to eat healthfully and in moderation. It takes caring experts like the ones at Fitness Retreat to teach you how to eat, cook, exercise and deal with the feelings that have caused you to overeat in the past. They can definitely help you. If you don’t believe it, call them and find out for yourself. They’re definitely real…real good at what they do. I’m off to take a long winter’s nap. Merry Christmas, Santa Christmas Healthy Dips Tzatziki Dip Prep Time: 5 mins Cook Time: 0 mins Ready In: 5-10 mins Yields: 4 servings INGREDIENTS: 1 cup Cucumber, (peeled, seeded, and chopped) 1 Clove Garlic ¼ teaspoon Sea Salt 1 cup Plain Greek Yogurt 1 tbsp. Extra Virgin Olive Oil 1 tbsp. Lemon Juice, Freshly Squeezed Dash of Cayenne Pepper DIRECTIONS: In a mixing bowl, add the cucumber that you peeled, seeded, and chopped up. In a food processor, add the garlic and salt and turn it into a paste. Add the yogurt, olive oil, lemon juice, and the garlic paste to the bowl with the cucumber and mix together. Season with the cayenne pepper and serve. NUTRITION INFORMATION: Amount per Serving: ¼ cup Calories: 45 Total fat: 4g Saturated Fat:5g Protein: 0g Sodium: 75mg Carbohydrates: 2g Enjoy this delightful and healthy dip, perfect for your holiday gatherings! Stay On Track with FitCulture As you continue your journey towards healthier eating and moderation, consider using the FitCulture app. FitCulture provides personalized meal plans, workout routines, and expert advice to help you maintain a balanced lifestyle. Track your progress, get support from a community of like-minded individuals, and find the motivation you need to reach your health goals.Download the FitCulture app today and take the first step towards a healthier, happier you! Happy Holidays and Happy Eating!

Healthy Christmas Recipe: Indulge in Delicious Ricotta and Blueberry Pancakes

Healthy Christmas Recipe: Indulge in Delicious Ricotta and Blueberry Pancakes The festive season is upon us, and there’s no better way to start Christmas morning than with a delicious and healthy breakfast. Our Xmas Ricotta and Blueberry Pancakes are not only scrumptious but also packed with protein and low in sugar, making them the perfect choice for a nutritious holiday treat. Christmas Breakfast: Xmas Ricotta and Blueberry Pancakes Prep Time : 15 minutes Cook Time : 10-12 minutes Total Time: 25 minutes Ingredients: 1 3/4 cups sugar-free pancake mix 1 scoop unflavored protein powder (30 g) 2 cups water 2 large eggs 1 1/2 tsp vanilla extract 3/4 cup part skim ricotta cheese 2/3 cup blueberries Nonstick cooking spray 1 cup sugar-free maple syrup 1 cup sliced fresh strawberries Instructions: Mixing the Batter: In a large bowl, whisk together the pancake mix, protein powder, water, eggs, and vanilla until just combined. Gently fold in the ricotta and blueberries, being careful not to over-mix to keep the pancakes tender. Cooking the Pancakes: Heat a large nonstick skillet over medium heat and coat with cooking spray. Using a medium scoop (about 1/2 cup), pour the batter into the hot skillet. Cook each pancake for about 1 minute per side or until light golden brown. Look for bubbles rising evenly to the surface as a sign to flip. Reapply cooking spray between batches as needed. Serving: Serve each person 2 pancakes, topped with 1/4 cup of sugar-free maple syrup and 1/4 cup of sliced fresh strawberries. Nutritional Information: Serves: 4 (Serving Size: 2 pancakes, 1/4 cup strawberries, 1/4 cup sugar-free maple syrup) Calories: 298 Fat:7g (saturated fat 2.8g) Protein:2g Carbohydrates:5g (sugar 6g) Cholesterol: 138mg Calcium:5% Sodium: 595mg These Xmas Ricotta and Blueberry Pancakes are a delightful way to celebrate Christmas morning with a healthy twist. High in protein and low in sugar, they ensure you start your day on a nutritious note without compromising on taste. So, whip up this festive breakfast recipe and enjoy the holiday cheer with your loved ones! Enhance Your Fitness Journey with FitCulture App If Karen’s story has inspired you and you’re looking to kickstart your own fitness journey, consider using the FitCulture app. FitCulture app offers personalized workout plans, nutrition advice, and a supportive community to help you achieve your fitness goals. Whether you’re just starting out or looking to take your fitness to the next level, FitCulture app provides the tools and support you need to succeed. The app features progress tracking, motivational tips, and access to a network of fitness enthusiasts who share your passion for health and wellness. With FitCulture App, you’ll have everything you need to stay motivated and committed to your goals. Start your transformation today and experience the benefits of a healthier, fitter you!

Jane’s Inspiring Journey: 8 Pounds Shed in 1 Week at a Fitness Retreat

Jane’s Inspiring Journey: 8 Pounds Shed in 1 Week at a Fitness Retreat In a world where fad diets and quick fixes abound, Jane’s story stands as a beacon of hope and inspiration. At 53 years old, Jane found herself trapped in a cycle of weight gain and frustration. Despite her best efforts, the pounds seemed to cling to her, leaving her feeling defeated, ashamed, and embarrassed. Living in Kelowna, BC, Canada, Jane worked at horse shows, a job that kept her on her feet but didn’t provide the physical activity necessary to shed excess weight. Over time, her weight became a burden, both physically and emotionally, affecting her confidence and self-esteem. It was during one of her lowest moments that Jane stumbled upon a Fitness Retreat, a renowned fitness getaway that promised to transform not just bodies, but lives. Intrigued by the prospect of a holistic approach to weight loss, Jane decided to take the plunge and enroll in the program. From the moment she arrived, Jane knew she was in good hands. Led by Eric Viskovicz, a fitness guru with years of experience in the industry, the Fitness Retreat offered a comprehensive approach to wellness that combined behavioral lectures, personalized nutrition plans, rigorous exercise testing, and multiple daily workouts. For Jane, the real breakthrough came in understanding the role of macros in her diet. Eric’s lectures on nutrition opened her eyes to the importance of balancing carbs, proteins, and fats, giving her the knowledge she needed to make informed choices about her diet. But it wasn’t just the educational aspect of the Fitness Retreat that made a difference for Jane. It was the supportive community she found there – a group of like-minded individuals all striving towards the same goal of better health and well-being. Surrounded by encouragement and accountability, Jane felt empowered to push herself harder than ever before. And push herself she did. Over the course of just one week, Jane shed an incredible 8 pounds, a feat she never thought possible. But more than the numbers on the scale, Jane’s transformation was about reclaiming her confidence, her happiness, and her sense of self-worth. As she reflects on her journey, Jane is filled with gratitude for the experience and the opportunity it has given her to start afresh. Her advice to others contemplating a similar path? “Don’t hesitate. If you’re reading this, then you’re already on the right track. Trust in yourself, trust in the process, and don’t give up.” And for those looking to kickstart their own fitness journey, Jane has one final recommendation: the Fit Culture App. With personalized workout plans, nutrition advice, and a supportive community, Fit Culture provides the tools and support needed to achieve your fitness goals – just like Jane did. In the end, Jane’s story is not just about weight loss, but about the power of perseverance, determination, and self-belief. It’s a reminder that no matter how impossible the journey may seem, with the right guidance and support, anything is possible. Start your own transformation journey today with the Fit Culture App. Join the community and take the first step towards a healthier, happier you!

Veterans Day: Honoring Service and Sacrifice with WWII Stories

Veterans Day: Honoring Service and Sacrifice We all have loved ones who have served to make this country great. Eric Viskovicz, the owner of Fitness Retreat, also served, and as a Fitness Retreat family, we honor him and all military personnel and their families for their sacrifice. I wanted to share a story from my own family and an email I received last week from one of our guests who is currently in the military. I come from a family of veterans—my father, grandfather, uncle, and many other loved ones have served. Today, I want to take a moment to share the details of my Grandpa Bob’s (Robert Wisen) military service. For those unfamiliar, I am forwarding this article which describes his contributions to the United States and its allies’ victory in WWII, a victory that provides the freedom we all enjoy today. Robert Wisen was a Technician Fourth Grade (equivalent to a sergeant) in Company D of the First Armored Division’s First Tank Battalion. Fighting in Italy had been ongoing for several years, but the Allies could not reclaim Italy despite outnumbering the Axis forces. The Axis forces had superior strategic placement along the rugged Italian mountain range, enabling them to fire down onto the vulnerable Allied forces. Robert was sent to Italy in January 1945 with reinforcements to secure the final victorious battle against the Axis forces in Italy. One critical factor in this victory was the contribution of the First Armored Tank Division, which could blast over the mountaintops and eliminate the enemy troops firing down on the Allied forces below. As you read through the history, you’ll note a picture of a pontoon bridge over the Po River in Chapter 19. My Grandpa Bob often recounted his experience crossing this bridge, describing it as the most frightening night of his life. This morning, as he looked at the picture, he exclaimed, “That’s it! That’s the bridge! I remember it exactly. How it swayed back and forth and up and down under the weight of the tank in the darkness as we crossed the Po River!” He couldn’t take his eyes off the paper as he stared at the bridge where he almost met his end. According to his story, his superior officer needed a single tank to cross the bridge alone in the dark of night. He looked at Robert and said, “You’re going.” Robert and another man got into the tank and drove it across the bridge to the other side, which the Allies were in the process of taking. They feared being blown up while crossing the bridge, but it was a quiet ride, and they were relieved to make it across. Once on the other side, they were instructed to exit the tank. German guards were stationed at that end of the bridge. There were no lights, no wind, and it was pitch black as the two men crawled out of the tank. Standing in the darkness, unsure of what to do, they heard the sound of a German gun being cocked and didn’t move a muscle, fearing they were about to be shot. Not long after, they got back in the tank and crossed back to Allied territory. Robert doesn’t remember the purpose of the trip, only the terror that awaited in the darkness. Another vivid memory of his service in Italy was the day he first arrived on the front lines. He described the area as beautiful, green, and lush, on the outskirts of a small Italian town. Despite the serene surroundings, danger was ever-present. As they began instructing him on how to load the tank with explosives, a whistling sound suddenly filled the air. The experienced men “hit the deck,” throwing themselves down on the ground, and one of them pulled Robert down with them. They later explained that the whistling sound meant they were being fired upon, and he needed to lay down to avoid the bullets. After he got up, he saw the body of a fellow soldier he had just been talking to, dead on the ground. From that moment on, he threw himself to the ground whenever he heard any unfamiliar noise, whether it whistled or not. As you read through the story of the Northern Apennines and the recapture of the Po Valley, remember that Robert was in the First Armored Division, which is mentioned many times in the historical account of this battle—a battle won by the United States and their allies thanks to the contributions of soldiers like Robert Chester Wisen. Salute to my Grandpa and all those who have served! Read more about the history here. Retold by: Sarah Sventek, Executive Vice President Fitness Retreat To all our members and readers, we encourage you to honor the veterans in your life and reflect on the sacrifices made for our freedoms. For those looking to enhance their own fitness journey, we invite you to join our community on the FitCulture app. It’s the perfect tool to help you stay motivated and achieve your fitness goals, guided by the same dedication and resilience shown by our heroes. Download FitCulture today and become a part of our supportive and inspiring fitness family.