By: Andrew Wolf, M.S. E.D.
I often have guests ask me, weight loss is more about diet than exercise, right? Successful weight loss almost always requires you to make adjustments in both your food intake and level of exercise. It's true, the diet part of the equation tends to move the scale faster in the beginning, but the positive effects of exercise are cumulative. In other words, the more efficient you become at working out, the bigger an impact exercise begins to have on your ability to lose weight. The problem is that many people jump on the exercise bandwagon, don't find the quick results they want, and then jump back off before they've built their aerobic capacity to the point where they would have begun seeing real improvement.
A lot of people see January as the ideal month to start or accelerate an exercise program, but while there's nothing wrong with New Year's resolutions per se, you don't want to go haywire and try to introduce too many changes at once. The bolder a move you try to make, the higher the chance that the pendulum will eventually swing in the other direction. Rather than attempting to morph from a couch potato to extreme athlete in one month—and risk ending back up on the couch—break your exercise goals into small pieces and achieve those pieces one at a time. Introduce one new behavior, like trying a new workout program, in January, even it that feels like an underwhelming change, and spend the month making it a habit. Then in February, introduce something else.
Congratulations to our Week Two Winners: Jen Klinger, Vivien Foldes, and Lisa Johnston! Remember to enter the Month of Mindful each week for your chance to win amazing prizes this month! http://mindfulgiving.pgtb.me/6q2xH7
Sunday December 8th through Saturday December 14th, enter for your chance to win Week 2 prizes. 3 winners will receive our "Body" prize package which includes:
- 50-minute Phone or Skype Integrative Nutrition Consultation with Junelle Lupiani, R.D.
- A signed copy of Mindful Eating by Miraval – With over 200 healthful recipes teaching you how to cook and eat the Miraval way by expanding and learning more about one’s needs while bringing diet into balance
- A luxurious Miraval Spa Robe to help you relax and bring the spa experience into your home
- Miraval Swell Water Bottle – our favorite insulated, eco-friendly bottle to help you stay hydrated
- Red Flower Organic Purifying Body Wash, Moisturizing Body Lotion, and Revitalizing Sea Salt Scrub
- A selection of Deborah Lippmann holiday nail lacquer
- Exercise Stretch Band and Instruction Book
- A selection of La Bella Donna Cosmetics
By: Andrew Wolf, M.S. E.D.
I just had the great pleasure to do my first Heart Rate Diagnostic (HRD) on a Miraval guest. This is a new service that I am offering here at Miraval and I am really excited about it for many reasons. In the HRD I have the unique ability to take the extra time that the client and I need to get a more comprehensive picture of where their cardiovascular fitness is and where a client’s heart rate should be in order to improve it.
The key to this is something called cardiac drift. If I were to get on a treadmill at four miles per hour at two percent grade something would happen. My heart rate would quickly go up and level off. However about 8-10 minutes later the heart rate would slowly start to drift up even though I was doing the same workout. This is the phenomenon called cardiac drift. By taking extra time to perform the sub maximal cardiovascular test I can take this effect out of the heart rate equation and give people heart rate guidelines that are much more “real world” applicable.
By: Andrew Wolf, M.S. E.D.
People weight train for a bunch of different reasons. Some people do it because they want to be huge. This constitutes about one half of one percent of my clientele. The other ninety nine and a half percent of the people I meet here at Miraval are using weight training for toning, strength, healthy aging or as part of a weight loss program.
For those of you not looking to get huge, resistance training can look really different. Most of us think of clinking iron and grunting when we think of resistance training but in reality that Yoga class you just came from is a form of resistance training. When expand the parameters that define resistance training it gets more appealing to more people and you open up the conversation to new ways of doing things.
We are honored to be included on U.S. News & World Report's recent list of "Best Vacations for Health Nuts." A visit to Miraval is so much more than just a vacation, you can leave with the knowledge and tools to be able to make lasting changes for your health. Although Miraval offers specialists and programming focused on all aspects of wellness—mind, body, and spirit— we've included few sessions below that are dedicated to improving your physical health.
We hope you'll take a few minutes to vote in the 2013 SpaFinder Wellness Readers' Choice Awards. When you vote, you are automatically entered to win a stay at Miraval! Vote now >
Work with Miraval's registered dietitian, Junelle Lupiani, who specializes in weight management and the integration of nutrition in disease prevention. Explore how your nutrition and food choices are affecting your energy levels, quality of sleep, digestive issues, disease vulnerability, and overall well-being.