Tips to Keep Your Brain Fit

Tips to keep your brain fit   Your brain is essentially the center of operations for your body.  When was the last time you thought about your brain's health? Four brain teasers to keep your mind vibrant and healthy: 1) Work your mind.  Keep your brain busy by learning something new, like a cooking class or learning a new language.  Challenge yourself with a daily crossword puzzle or read a book before bed. 2) Connect with people.  The buddy system might actually be a boost for the brain.  Research shows that people who are socially active have a lower risk for mental decline. 3) Get Regular Exercise.  Physical activity literally feeds your brain by maintaining a flow of oxygen and blood.  It also helps lower your risk for other health conditions-such as diabetes and high blood pressure.  Aim for at least 30 minutes of heart pumping exercise each day. 4) Eat healthy foods.  What's good for your heart is good for your brain.  And mom was right, eat your vegetables and fruits and stay clear of excess fat and cholesterol. At Unite Fitness Retreat, you do all of the above (and then some).  We want your body to be fit and healthy, but we also want your brain to get a workout as well. 5 ways Unite Fitness Retreat helps to keep your brain in top notch condition: 1) Daily challenging workouts  2) Nutritious, balanced, healthy meals 3)Small group support and camaraderie 4) Educational classes, cooking classes, thought-provoking guest speakers 5) Meditation and stress-management activities Book your stay with us this fall, the weather is amazing, the leave are changing, and our pricing won't be this low until next summer!  We still have limited space for a September or October start date, but not for long! Call us today! 866-589-5615 Visit www.UniteFitnessRetreat.com By Christina Clark

How to go from Weak to Strong

How To Go From Weak to Strong by Denise Druce   Going from weak to strong requires you to focus on building muscles. Go from weak to strong with help from one of the leading health and fitness professionals in the state of Utah in this free video clip. Featured on Livestrong.com   Clip of Denise Druce     Denise Druce is widely considered one of the leading health and fitness professionals in the state of Utah. She is the producer in a series of 28 home workout DVDs, she teaches and trains athletes at the University of Utah, and she is a Master Trainer for YogaFit, Schwinn and 24 Hour Fitness. Druce was featured as a trainer in SELF magazine, inspiring over 500,000 women to participate in the SELF Fitness Challenge. Find out more at www.denisedruce.com  Read more: http://www.livestrong.com/video/1004479-weak-strong/#ixzz2Zk6z5gFl   Here at Unite Fitness Retreat, we are lucky to have Denise Druce as a guest speaker.  She is very inspiring and full of fitness wisdom.  You can follow her at www.denisedruce.com SPECIALS:  BUY 2  WEEKS , GET ONE WEEK FREE! Reserve by July 30th We would "love" to hear from you. Take a look at our program details, success stories, and more online atwww.unitefitnessretreat.com.   Share: Follow:  Unite Fitness Retreat PO Box 522195 Salt Lake CIty, Utah 84152 United States (866) 589-5615

Outsmart Your Appetite!

by Madeline Haller

Pass on that second McMuffin. A small breakfast helps you stick to a regular-sized lunch, finds a new study presented at the 20th European Congress on Obesity.

Researchers found that when obese people ate a small morning meal (about 420 calories), it was sufficient enough to stave off hunger pangs and stop the eaters from overcompensating at lunch. (Participants ate the same amount of calories in the afternoon as they would have following bigger breakfasts.)

Unite Fitness Retreat is dedicated to helping people change their lives. Not only do clients learn fitness routines, they also learn about nutrition, healthy eating habits, and how to structure their diet. For more information on Unite, call 1-866-589-5615.

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But why didn’t a (relatively) tiny breakfast lead to a larger appetite? It may be because you can outsmart your stomach, says lead study author Susan Jebb, Ph.D., of the Medical Research Council in Cambridge, UK. In Jebb’s study, eaters also had two larger portion sizes on previous occasions, but all meals were the same: cereal, scrambled eggs, ham, whole-grain toast and butter, and fruit juice. So the research suggests that small reductions in portion size can help control weight, Jebb says.

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The trick is to fill up your plate with foods that keep you full, like the eggs (a good source of protein) and cereal (good fiber) in the study. Downsize your breakfast with the “Eggs Beneficial Breakfast Sandwich,” from Men’s Health‘s Healthy Recipe Finder.

What you’ll need:

1 large whole egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced
Start out by scrambling the whole egg and egg whites in a bowl, adding the flaxseed to the mixture as you go. Toss it in a nonstick skillet treated with vegetable-oil spray, and fry until cooked. Then, dump your creation onto the toast and add the bacon, tomato, and pepper.

The whole breakfast tops off at around 350 calories, and you’ll rack up serious protein (32 grams) and fiber (7 grams) to help you stay satisfied until your next meal.

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Ready for a Change?   You make the commitment to improve your health and fitness- We'll take care of everything else.   Unite Fitness Retreat has been voted "The Best Value On-line" for a reason, but that doesn't mean we skimp on our program, quite the opposite- INCLUDED IN MY STAY.

5 Do-Anywhere Exercises

5 Do-Anywhere Exercises

Burn 200 Calories in Under 3 Minutes!!!

Possible to Burn 200 Calories in under 3min?

If you find it hard to lose weight with your busy schedule, the news keeps getting better.

First, just 20 minutes of exercise was proven to help increase your metabolism.

Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day — an extra 200 calories' worth.

In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.

Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Read on for ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits.

Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable.

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Jumping Jacks:  Not just to stay awake on the side of the road!  These do-anywhere moves pump up your heart rate in no time.

Mountain climbers: This cardio move helps strengthen leg and core muscles as well. Start in a traditional push-up starting position — shoulders over hands and weight on just your toes. Bring your right foot forward, bending the knee and putting weight on the ball of your foot. Switch legs bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position. Fit's Tips: Make sure to keep the head in line with the body and the stomach muscles contracted throughout the entire range of motion. Start by moving consistently for 30 seconds without stopping. Pick up your pace as you get used to the movement.

Burpees: Everyone's favorite right?  Swiftly moving from standing to squatting to push-up position challenges all your muscles  Not sure how to do this classic move? Get instructions on how to do a burpee here.

Running up stairs: Run up and down the stairs at home or at your office — you'll get the added bonus of a toned backside.

Walking lunges: These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here'show to do a perfect walking lunge.

In just 3 minutes you can burn 200 calories . . . 

"now thats a bang for your buck" or butt!