In today’s crowded fitness landscape, intensive fitness programs stand out as genuine game-changers. At Premier Fitness Camp, we’ve witnessed thousands of transformations through our comprehensive wellness approach. But what makes these immersive experiences so effective when regular gym routines fall short? Let’s explore the science-backed reasons.

The Real Science Behind Intensive Fitness Programs

Preserving Muscle While Shedding Fat

Traditional diets often cause substantial muscle loss, with up to 30% of weight lost coming from muscle, not fat. In contrast, research shows structured fitness retreats experience dramatically better muscle retention.

A key study in the International Journal of Obesity found comprehensive wellness programs combining resistance training and protein intake preserved up to 90% of lean muscle mass during significant weight loss. This preservation matters because:

• Each pound of muscle burns 6-10 calories daily at rest
• Maintained muscle ensures functional strength for daily activities
• That coveted “toned” look comes from preserved muscle, not just weight loss

Figure 1: Research shows immersive wellness programs preserve up to 90% of lean muscle mass during weight loss, compared to just 70% with traditional approaches.

At PFC, we’ve perfected the balance of strength training, nutrition, and recovery that protects muscle while maximizing fat loss, creating sustainable results. Learn more about our weight loss programs designed to optimize your body composition.

The Mental Transformation

Breaking Through Mental Blocks

The most powerful changes happen in your mind. The American Psychological Association has documented how concentrated physical challenges in supportive environments create lasting mental resilience.

When fully immersed in a transformative wellness experience, several psychological shifts occur:

• Breaking entrenched patterns that have held you back
• Seeing yourself as someone who naturally makes healthy choices
• Discovering abilities beyond what you previously thought possible

Our guests regularly apply this newfound confidence to work challenges, relationships, and personal goals, benefits rarely seen from conventional approaches. See real transformations in our client success stories.

Why Immersive Programs Outperform Traditional Methods

Research shows forming habits typically takes 66 days in everyday settings. In a dedicated wellness environment, this timeline shrinks dramatically through:

• Structured schedules that eliminate decision fatigue
• Quick wins reinforcing positive behaviors
• Supportive community strengthening commitment
• Expert coaches providing immediate feedback

This accelerated habit formation explains why our comprehensive approach succeeds when traditional fitness plans fail. We’re rewiring patterns for life, not just changing your body temporarily.

A Day at Premier Fitness Camp

Wonder what an immersive wellness experience actually looks like? Here’s a glimpse into a typical day at PFC:

• 7:00 AM: Morning hike or outdoor activity to energize body and mind
• 8:30 AM: Nutritious, chef-prepared breakfast
• 9:30 AM: Strength training session with personal coaches
• 11:30 AM: Nutrition workshop or cooking demonstration
• 12:30 PM: Lunch and brief recovery period
• 2:00 PM: High-intensity interval training or specialized fitness activity
• 4:00 PM: Mindset workshop or behavioral coaching session
• 6:00 PM: Dinner and evening reflection

Unlike traditional approaches, an immersive wellness retreat provides the structured environment and expert guidance needed to break through plateaus. Explore our world-class facilities at Omni La Costa Resort to see where your transformation will take place.

The Power of Shared Experience

According to Harvard researchers, there’s a 57% increase in maintaining health behaviors when supported by like-minded people. The connections formed at fitness retreats provide:

• Natural accountability
• Genuine celebration of achievements
• Collective problem-solving
• Real inspiration from others’ success

We intentionally foster this supportive community, creating a profound difference from the typically isolated experience of traditional fitness approaches.

Hear From Our Guests: The Power of Transformation

Watch how our supportive environment helps guests achieve lasting transformations:

The Numbers Don’t Lie: Intensive Program Results vs. Traditional Methods

The data clearly shows that comprehensive wellness programs accelerate results by optimizing every aspect of your health journey. A University of California study on PFC’s approach revealed:

Result Measure	At PFC	Traditional Approach
Weekly Weight Loss	4-7 pounds	1-2 pounds
Muscle Preservation	85-90%	60-70%
VO2 Max Improvement	14-18%	5-10%
Habit Continuation (6 months)	68%	32%

Note: Data represents typical results seen in our program participants. Individual results may vary based on initial fitness level, adherence to the program, and other factors.

Our guests achieve in weeks what might take months with conventional approaches thanks to expert guidance, optimized nutrition, strategic exercise, and psychological support offered in our transformative programs.

Our Comprehensive Approach: The Think-Eat-Move Framework

Think: The Mental Foundation of Lasting Change

Mental preparation forms the foundation of lasting change. Our behavioral specialists provide:

• Practical mindset workshops that transform challenge responses
• Stress management techniques for real-world application
• Goal-setting systems for long-term motivation
• Tools for understanding emotional relationships with food

Eat

Our nutritional education develops true food literacy through:

• Hands-on cooking with our chefs
• Real-world grocery shopping strategies
• Restaurant navigation techniques
• Understanding individual metabolic needs

According to the Journal of the Academy of Nutrition and Dietetics, culinary education combined with nutritional guidance results in 67% greater adherence to healthy eating compared to diet instructions alone.

Move

Our fitness protocols focus on:

• Maximum results in minimum time
• Injury prevention
• Progressive advancement
• Creating sustainable workout habits

This integrated approach explains why participants in our programs maintain results long-term; they’ve gained comprehensive lifestyle skills that support continued progress.

Beyond Your Stay: Ongoing Support for Lasting Results

The transition home is where many traditional programs fail. At PFC, we’ve developed comprehensive systems to support your continued success after your wellness retreat:

• PFC At Home Program: Weekly one-on-one coaching sessions with our expert team
• Digital Tools: Access to meal plans, workout programs, and progress tracking
• Alumni Community: Connect with fellow graduates for ongoing motivation
• Quarterly Check-ins: Structured follow-ups to ensure you’re staying on track

Is an Intensive Fitness Program Right for You?

Consider our transformative approach if:

• You’ve hit frustrating plateaus despite consistent effort
• Your schedule makes gradual approaches impractical
• You learn best through total immersion
• Medical considerations make supervised programming beneficial
• Accountability significantly impacts your consistency

According to the American College of Sports Medicine, supervised programs result in 3.3 times greater adherence than self-directed attempts.

Frequently Asked Questions

How long are PFC wellness programs?

Our programs range from 1-4 weeks, with most guests experiencing optimal results with a 2-week stay. We work with your schedule to create the most effective timeline for your goals.

Do I need to be fit to attend?

Absolutely not. We welcome guests of all fitness levels and adapt every workout to your current abilities while progressively challenging you. Our team specializes in meeting you where you are and building from there.

What happens after I leave?

Your transformation doesn’t end when you leave. Every guest receives a customized plan for continuing their progress at home. We also offer virtual coaching, our PFC at Home program, and a supportive alumni community to ensure lasting success.

Experience Transformation at Premier Fitness Camp

At Premier Fitness Camp, we’ve refined our approach through years of experience. Located at the Omni La Costa Resort & Spa in Carlsbad, California, we combine world-class facilities with expert guidance to create an unparalleled transformation experience.

Ready to experience the difference?

Contact Our Team Today

Premier Fitness Camp is a leading weight loss retreat in Southern California, featuring certified personal trainers, registered dietitians, behavioral health specialists, and wellness coaches dedicated to your transformation journey.

This article references studies from the Journal of Applied Physiology, International Journal of Obesity, American Psychological Association, European Journal of Social Psychology, New England Journal of Medicine, University of California, and the Journal of the Academy of Nutrition and Dietetics.

The post Intensive Fitness Programs: The Science Behind PFC’s Transformative Approach appeared first on Premier Fitness Camp.

However, do we really consider if the program is best for us and whether it’s sustainable? In this complex web of ever-changing nutritional guidelines, along with new programs trending every month, what’s best and how do we decide?

While there are many programs out there, there are important questions that can point you in the right direction. Perhaps let these six questions be a type of health compass, when considering any new diet or exercise program. Above all, you want to meet yourself where you are so you are set up for success. 

Here’s how to find what works:

Is the health program sustainable as a lifestyle?

The best program for you is the one you can stick to and fits into your life. Health practices can’t be a temporary add-on or some kind of sprint. It just doesn’t work. Time and time again, I see people lose all gains once the diet or exercise program ends. We want to start asking ourselves what we can truly stick to, so it sticks with us! When choosing a health program, the science is clear–ditch the diets and go with what you can sustain.

Does the health program work with your brain and body?

So often, we choose programs that have nothing to do with our dietary needs or physical abilities. In other words, we choose exercise programs regardless of our actual level of conditioning or readiness. Or, we go on 1,000-calorie diets, even though we know they backfire with insatiable hunger. This is basic human physiology, not willpower. Most of us won’t stick with something that’s more related to an outcome than to our own body. Pick a program that meets your body where it’s at and doesn’t deprive your brain of needed fuel.

Does the health program allow time for learning and mastery, or is it an unrealistically short time that promises huge results?

The other day on TV, I counted 19 programs or infomercials promising all our health dreams in 21 days or less. For example, “10 Days to a Better Butt” or “Lose 21 Pounds in 21 Days,” and so on. Such reckless marketing is about making money, not about making us healthier. If we know anything about human behaviors, it’s that we learn gradually and in stages. Methods that promise drastic results in short time spans end up taking us off the health path. Choose a program that sets you up for success with adequate time and tools!

Is the health program balanced?

For example, with nutrition, we know that people do best when eating a balance of complex carbs, healthy fats, and lean proteins. This combination at meals triggers fullness and also provides the nutrients for sustained energy. Similarly, with exercise, we know people do best when they warm up, target major muscle groups, then do cardio and/or strength training, and end with a cool down. We also know people do better when exercising a little each day versus an overwhelming amount in one day. For any lasting program, balance is key. When you choose your health program, make sensible choices.

Is the health program reasonably science-backed?

When considering any program, make sure it has been tested and verified. You don’t want to be the guinea pig nor do something that could potentially be harmful. Also, remember that you have more options than the latest trending diet. Truly solid and effective health routines have been researched and approved–like the Mediterranean diet for example. Don’t believe everything marketers broadcast.  For any program you are considering, look at reviews as well as the evidence. You’ll be glad you did!

Does it rely heavily on supplements, pills, or powders? Or is it reasonably based on real food and real exercise?

While supplements can be helpful, they are not the heart of any program. Make sure any program you choose is not overly reliant on artificial substances taking the place of the real thing. And, make sure they support your overall health. So often, these products have tunnel vision–like being solely aimed at weight loss, for example. They ignore important aspects of health such as the nutrients your brain needs or the energy needed to function well. Make sure any pills or powders you choose support your overall health.

Final Thoughts

There are a lot of programs out there promising success. The good news is—you have options! Choose a program that is doable, evidence-based, and fits with your lifestyle. Remember, the right diet or exercise program for you is the one you can stick to! Curious if your current program is truly right for you? Schedule a session with me today and get expert guidance to ensure you’re on the path to success!

Page Lauer, LMFT, CEDS
PFC Director of Behavioral Health

The post How To Choose The Right Health Program? appeared first on Premier Fitness Camp.

For some, it’s the occasional overeating or over drinking at a celebration or weekend event. In other cases, it’s consistent large portions or poor food choices that are hard to manage. And for a few, issues with food or weight are demoralizing or out of control, and even diagnosable (i.e. binge eating disorder). Among this group, food and eating choices significantly affect one’s self-esteem, adequacy, and mood, greatly decreasing quality of life.

Take the following food inventory to see where you land in this regard. Remember, while this inventory is not conclusive or intended as advice, it may offer insight into how power struggles with food exist and the range of intensity at which they are experienced. And, should this inventory increase awareness and motivation, take action.

Food Inventory #1

1. Do you frequently overeat or make poor food choices?

2. When you eat unhealthy foods, does it shake your mood or confidence?

3. Have you developed health issues due to poor eating (i.e. weight gain, obesity, high cholesterol, high blood pressure, pre-diabetes, diabetes)?

4. Do you often think about controlling food most days?

5. Are you frequently dieting or trying to lose weight?

Results

If you answered yes to any one question above, you have a minimal to nonexistent struggle with food or weight.

If you answered yes to 2 or more questions above, take Food Inventory #2.

Food Inventory #2

1. Do thoughts about food, eating, calories, or weight frequently preoccupy your mind?

2. Have you wanted to stop eating but often found yourself unable to?

3. Do you frequently look for popular weight loss methods and try methods that don’t seem healthy?

4. Is snacking or nighttime eating or drinking a problem most days?

5. Do you eat when you’re not hungry or when you’re already full?

6. Do you feel self-conscious or critical when you eat?

7. Did you receive negative messaging or modeling about food or weight when growing up?

8. Do you eat in secret where no one else can see what or how you eat?

9. Are you doing things to get rid of excess calories, such as exercising more than usual, skipping meals, restricting calories all day, or doing cleanses?

10. Have you regularly gone out of your way to get food or drinks to “hit the spot,” spending more money than you care to on such items?

11. Have others, like doctors or health providers, expressed concern about your weight, eating habits, or health-related issues?

12. Do you binge eat, consuming several portions or an entire bag or box of particular food items?

13. Have some things, such as sleep, focus, energy, or socializing, suffered as a result of overeating?

14. Do you weigh yourself obsessively or multiple times per day?

15. Is food a primary way you have fun or address boredom, with little else addressing this?

16. Do you eat emotionally or stress eat?

Results

If you answered yes to 4 or fewer questions above, there is a mild to moderate struggle with food. While this may be stress, circumstances, or innocent, getting support, knowledge, or professional help could be of enormous value.

If you answered yes to 5-10 questions above, the struggle with food is significant and moderate at the very least, reducing quality of life and sense of self. However, much can be done to increase quality of life. Experts and specialists are available to offer support, programs, and guidance.

If you answered yes to 10 or more questions above, you have a moderate to severe struggle with food and may have a clear diagnosis, indicating you’re suffering from a mental health condition. There is more going on here than willpower, knowledge, or stress. If possible, do not delay in getting support or practices to support healing and balance.

Conclusion

Understanding your struggle with food is a vital step toward improving your relationship with eating and overall health. And, whether you have mild concerns or more significant challenges, recognizing these patterns can empower you to make positive changes. Don’t know where to start? This process can be scary and daunting. For a limited time, Page is offering 30-minute sessions to provide assessments and recommendations.

If you would like to schedule, Click Here.

Take the first step toward a healthier, more balanced life today at Premier Fitness Camp.

Page Lauer, LMFT
Director of Behavioral Health
Premier Fitness Camp

The post Struggle with Food? appeared first on Premier Fitness Camp.

Ready to immerse yourself in a wellness journey amidst the vibrant charm of Southern California. While nurturing your health at our retreat, why not explore local gems that define SoCal’s allure? From captivating museums to exciting attractions, these five must-visit places (including a few hidden gems) will help you create last memories to perfectly compliment your weight loss and wellness success. It’s time to add a little active leisure to your travels! Let’s explore.

1. Sealife Aquarium in Carlsbad

Dive into an underwater adventure at the Sealife Aquarium in Carlsbad. Now, you may be tempted to think this is a space just for kids. But, I can assure you, adults will find just as much to marvel at here. With over 5,000 sea creatures and 200 species, you’ll explore a mesmerizing world beneath the waves, filled with colorful marine life and interactive exhibits. From majestic sea turtles to graceful jellyfish, and even rare sharks, you’ll encounter fascinating creatures from all corners of the ocean. Immerse yourself in the wonders of marine biology and gain a deeper appreciation for the interconnectedness of life. Foster curiosity and understanding of the natural world while improving your health!

Website: Sealife Aquarium in Carlsbad
Distance: 2 miles from 2100 Costa Del Mar, Carlsbad, CA 92009
Cost: See Website

2. Museum of Making Music

For music lovers, the Museum of Making Music in Carlsbad is a hidden gem that’ll add a harmonious note to your wellness retreat. This museum takes you on a journey through the history of American music, showcasing instruments, exhibits, and interactive displays. Whether you’re a musician or just enjoy a good tune, you’ll find inspiration here. What I particularly admire about the Museum of Making Music is its interactive nature. If you’re a would-be drummer like me, you can make your own groove on the electronic drum kits. It’s the best time! Visit the MoMM and stimulate your mind with the history and evolution of music!

Website: Museum of Making Music
Distance: 3 miles from 2100 Costa Del Mar, Carlsbad, CA 92009
Cost: $10-$15 (Free for annual members)

3. GIA Museum

Odds are, you may have bought diamonds that are GIA certified! So, it’s really cool to come visit the location where this renowned certification originates. The Gemological Institute of America (GIA) Museum in Carlsbad is a treasure trove for those fascinated by the science and beauty of gemstones. The museum offers captivating exhibits on the history of gemology, diamond grading, and the art of jewelry design. It’s a unique and educational experience that adds a bit of sparkle to your visit. As you admire the gems, remember that just like these stones, your journey to wellness is about discovering and polishing your inner brilliance.

Website: GIA Museum
Distance: 4 miles from 2100 Costa Del Mar, Carlsbad, CA 92009
Costs: See Website (By reservation only)

4. California Surf Museum

Without a doubt, San Diego is known for three things: Sunshine, Seashores, and Surf! And a visit to surf country wouldn’t be complete without a trip to the California Surf Museum. Experience a slice of SoCal’s surfing culture at the California Surf Museum in Oceanside. This museum celebrates the history and evolution of surfing, featuring exhibits on surfboards, famous surfers, and the sport’s impact on local culture. Even if you’re not a surfer, the museum offers a fun and insightful look into this quintessential Southern California lifestyle. It’s a great reminder to ride the waves of life with balance and joy. The spirit of surfing and staying active is perfectly aligned with our MOVE philosophy, encouraging you to embrace balance and joy in your daily activities.

Website: California Surf Museum
Distance: 8 miles from 2100 Costa Del Mar, Carlsbad, CA 92009
Cost: Free

5. U-Pick Carlsbad Strawberry Company

For a hands-on and delicious experience, visit the U-Pick Carlsbad Strawberry Company. Here, you can pick your own fresh, vitamin and antioxidant-packed strawberries straight from the field. We love this activity because it also fosters the idea of eating local, seasonal food, which has tons of health benefits. Something to note is that this space is seasonal and transforms a few times a year. Right now, we’re in the middle of Strawberry Season. But if you visit us in the fall, you’ll find a fantastic corn maze and pumpkin patch as well as haybale tractor rides. It’s really a fun time!

Website: U-Pick Carlsbad Strawberry Company
Distance: 5 miles from 2100 Costa Del Mar, Carlsbad, CA 92009
Cost: $15/person includes basked, $10/person without basket

Core Message

Exploring these local attractions can boost your wellness journey, adding depth and variety to your Premier Fitness Camp experience. From the fascinating marine life at Sealife Aquarium to the interactive exhibits at the Museum of Making Music, each stop along the way contributes to the holistic approach of your wellness journey. Remember, wellness is not just about what you do at the retreat, but also about embracing and enjoying the world around you.

Ready to start on your journey to wellness in one of the most beautiful cities in the nation? Book your stay with us today at Premier Fitness Camp today and let us help you achieve your health and wellness goals in the Southern California sunshine!

Call Our Program Specialist

See you soon!

Cedric McLean
Staff Writer + Digital Marketer

The post Discover the Best of SoCal During Your Wellness Retreat appeared first on Premier Fitness Camp.

What Is Willpower?

Willpower functions in the prefrontal cortex of the brain. When people use their willpower, scientists can actually observe increased activity in this area of the brain. Similarly, when willpower is depleted, activity in this brain area noticeably decreases. Specifically, willpower is in charge of resisting temptation as well as engaging in hard activities (i.e. exercise, eating well). Additionally, willpower is also in charge of performing tasks, regulating emotions, making decisions, and the ability to focus. Interestingly when glucose levels drop, which is common at the end of a long day, activity is at its lowest in this area of the brain. In other words, when you get home from work and expect your brain to make difficult decisions about cooking, portion control, food choices, and exercise, it’s quite challenging. This is human physiology, not deficits in willpower.

The Willpower Gap

I first learned about the willpower gap when reading Susan Pierce-Thompson, PhD, author, professor, and creator of Bright Line Eating. It demystified many questions for me. Pierce-Thompson cites research that using willpower in one area lessens willpower available for other areas. This means that if you answer 20 emails, make some tough decisions, focus at a meeting, and then deal with your kids or employees, there’s less willpower available to go workout or refuse a cookie. Though willpower replenishes each night, it remains a finite resource throughout the day. Generally, willpower often runs out somewhere between 3-6PM, explaining why so many go off track with health later in the day. Hence, the willpower gap.

What The Willpower Gap Means

When willpower runs out, unhealthy options come into consideration that would never be otherwise. Whether it’s resisting alcohol, fast food, sweets, overeating, or binge-watching TV, staying on track becomes exponentially harder when willpower is exhausted. However, there is good news. Here’s why. First, many frustrated health seekers no longer have to believe they are flawed or defective. Second, tools and resources expand as willpower no longer has to function alone. Third, significant health progress occurs when we anticipate and plan for depleted willpower.

How Can We Maintain Power When Will Is Low?

Here’s some options to consider, some positive skills that can take over when willpower reserves run low.

• • Primed Environments: it’s human nature to respond to cues in the environment. Set yourself up for success by making your environment pro-health! Examples include removing triggering foods, placing tennis shoes out, putting up positive images and messages, etc. Priming environments gives willpower a break!
  • Stock The Fridge: in advance, have healthy, tasty, food and water prepared. Whether this is ordering from a meal service (Trifecta or Thistle) or cooking in advance, when GOOD food is convenient, willpower is less necessary. Identify what meal planning or food sources look like, so meals are easy and convenient, giving willpower time to restore.
  • Thoughtfully Refuel: certain activities increase willpower in the moment. Schedule these on your calendar in the afternoon and evening, when willpower depletes. Examples include relaxing in a jacuzzi or shower, spending time with friends or pets, walking in nature, getting a massage, doing some stretching, practicing yoga, meditating, or going for a swim. Refueling willpower prior to the evening makes for much more successful nights!
  • Do Harder Things Earlier: if at all possible, do hard tasks when willpower is higher, usually before 3 or 4PM. Whether this is exercise, meal planning, work tasks, important deadlines, or challenging meetings; get ahead of the willpower gap by not expecting much of it when it can’t deliver.
  • Sources of Motivation: Inspiration and positivity play a significant role when willpower is depleted. This may be music, podcasts, role models/mentors, spiritual practices, friends, recent gains, rewards, etc. Plan activities and events that give you energy, especially when willpower is lacking.

The Bottom Line 

Willpower is a tremendous capacity within the brain to do really hard things and refrain from what sets us backward. Yet, there’s only so much willpower to go around in a given day.  In other words, willpower PLUS key tools and resources, delivers us to our health goals. To maximize use of willpower for health goals, use it earlier in the day and partner it with other vital tools and resources toward evening. It’s a game changer with health goals and we help our campers at Premier Fitness Camp tap into this tool everyday.

Willpower Tune Up

To make sure willpower is in its “sweet spot” and key tools are there when willpower runs out, connect with Page for a Willpower Boost – a 55 minute session that transforms health goals! Schedule Here

The post Willpower And The Willpower Gap appeared first on Premier Fitness Camp.

Renowned American visual artist Chuck Close once famously declared, “Inspiration is for amateurs. The rest of us just show up and get to work. If you wait around for the clouds to part and a bolt of lightning to strike you in the brain, you are not going to make an awful lot of work. All the best ideas come out of the process; they come out of the work itself.” This is one of my all-time favorite quotes. While Close’s words resonate with art, they also offer insights into health and wellness. In the blog, I’ll help you understand why waiting for inspiration could be crippling our wellness journeys. And, I’ll offer a better approach to accomplishing our health goals.

In our pursuit of better health and wellness, it’s common to wait for the perfect moment or ideal motivation to kickstart our efforts. How often have we delayed exercising? How long have we put off eating healthier? If you’re anything like me, the answer is: a lot! Reflecting on Close’s perspective, I began to question my approach to well-being. How much progress was I sacrificing by waiting for a surge of motivation? How many self-improvement chances did I miss by hesitating instead of acting consistently?

With a therapist’s help, I realized my feelings were often steering me off course. This awareness led my therapist and me to start detaching actions from feelings and reattaching them to the disciplines for my wellness goals. My therapist stressed doing the necessary work regardless of feelings, assuring that consistent effort would pay off. This shift marked the start of intentional, disciplined living, replacing fleeting motivation with consistency and commitment.

Replace Inspiration with Discipline

Before long, I realized that waiting for inspiration, especially in personal health and wellness, was counterproductive. While inspiration got me started, it couldn’t sustain my efforts. Can you relate? Have you waited for inspiration that didn’t provide lasting momentum?

Take my experience as an avid long-distance runner, for example. Each time I sign up for races of 13 miles or longer, I am initially filled with enthusiasm and dreams of crossing the finish line triumphantly. The thrill of preparing for the race—buying new shoes, clothes, and training aids—adds to the excitement. On race day, surrounded by thousands of fellow runners, the atmosphere is electric with adrenaline.

As the countdown begins and the race starts, the urge to sprint is strong, despite warnings against starting too fast. Within the first mile, it’s clear that maintaining this pace risks the entire race plan. The initial motivation quickly fades.

Mid-race, as excitement wanes, reality sets in. Strained body, doubting mind—the drive forward comes from discipline, sticking to the plan despite challenges.

I share this scenario to illustrate a fundamental truth: relying solely on motivation or inspiration is insufficient for achieving our goals, particularly in health and fitness. It’s discipline—the ability to stay focused and committed to doing the work even when the going gets tough—that ultimately carries us across the finish line, both in races and in life’s endeavors.

Discipline Creates Inspiration

Consistent action leads to tangible results: increased energy, improved mood, and physical changes. This motivation stems from real progress, not fleeting inspiration. Chuck believed in the power of consistent effort to fuel inspiration—a lifestyle shift. In my running journey, it’s not just starting races that motivates me; it’s the satisfaction of finishing them and improving each time. This goal drives healthier choices—eating well, sleeping better, and overall wellness.

For you, it may be something else entirely. Maybe your lifestyle goals are centered around family or travel stamina. You want to be more active in grandkids’ lives. You want to enjoy vacations or retirement travel! Or, perhaps you want to move about your normal sphere of life without the discomfort of joint pain. Whatever it is, in most cases, doing is better than merely observing. Playing with your grandkids is a richer experience than simply watching them. Hiking a renowned mountain is different from hearing about it or watching it. Actually feeling and moving well during these experiences inspire the desire to improve. And improvement fueled by doing the work actively paves the way for a healthier, more fulfilling life.

The Bottom Line

In conclusion, let’s pause and reflect on how we can apply Close’s philosophy to our own lives and get unstuck in our wellness journey. Are we waiting for motivation to strike before taking the necessary steps towards better health? What actions can we commit to each day to nourish our bodies, minds, and spirits? By consistently showing up and putting in the effort, we pave the way for lasting well-being and a more fulfilling life.

No matter where you are in your wellness journey, envision the canvas of your health as a blank slate awaiting your brushstrokes. What colors will you use—persistence, dedication, and self-care? With these tools, what masterpiece will you create? The path to optimal health is yours to journey, and every stroke of discipline and intention brings you closer to a healthier, happier existence.

Be Well,

Cedric Mclean,
PFC Digital Marketing Manager

Ready to make a change? Schedule your fitness retreat at Premier Fitness Camp today!

The post Your Wellness Can’t Wait for Inspiration appeared first on Premier Fitness Camp.

Cravings for food are the anticipation of a pleasurable feeling from eating, often for something salty, sweet, or fatty. Whether we desire chocolate, cookies, alcohol, pizza, or ice cream; cravings transport us. Typically they start with a strong urge, progress into behavior, and result with a reward. A reward that’s often difficult to stop once started. Interestingly, women experience food cravings much more than men. A study in the Journal of Nutrition found 68% of men and 97% of women reported cravings, highlighting their intense nature. However, cravings need not render us powerless; there’s much we can do!

Understanding what occurs in the brain and body during a craving is important to our weight loss and weight maintenance success. Cravings are more complex than they seem, involving an interplay between mental, emotional, and physical factors. This means cravings are a result of neurological and biological processes, as opposed to willpower or discipline alone. When we are more familiar with how cravings function, it increases motivation as well as our capacity to redirect cravings.

Let’s Dive A Little Deeper…

When we eat sugary, salty, or fatty foods, the neurons in the reward center of the brain become very active, sometimes hyperactive. This activation interrupts normal brain processing of food, releasing stress and appetite hormones such as insulin, cortisol, dopamine, and ghrelin. These hormones temporarily increase energy, pleasure, mood, and appetite; leading to highly enjoyable feelings that override good judgment. Consequently, we often feel hungry again soon after eating. To avoid letdown and continue feeling good, we often keep eating, which starts a cycle called the “crave cycle.” Later on, or maybe the next day, we might realize that our eating behavior didn’t really make sense. (These sugary, salty, or fatty foods are called “hyper-palatable” because they taste really good, make us feel happy, and can make it hard for our brain to know when we’re full.)

What Causes Food Cravings?

Many things cause cravings. These include hyper-palatable foods, chronic stressors, and dysregulated emotions (such as intense boredom, sadness, or loneliness). Other factors like gaps in quality nutrition, sleep deficits, hormonal issues, artificial sweeteners, and gut issues also contribute. And yet, cravings or the crave cycle are not the end of the story. When we understand cravings, we can treat them effectively. They do not have to be the end of healthy eating and you can absolutely be successful with your health goals!

According to Dr. Toni Brayer, a physician at Sutter Pacific Medical Foundation, it takes less than three weeks to reset taste buds and break the crave cycle. However, we must look to and stick with the science and what really works with food cravings. This is in contrast to the all too common weight loss practices of dieting, wishful thinking, and white knuckling; which make us feel even more ineffective.

How Can We Stop or Reduce Food Cravings?

Use these tips to reduce and eliminate cravings while building healthier nutrition habits. Over time and practice, food cravings can be mastered!

Eliminate and replace hyper-palatable foods. Identify replacements that are good but not so good as to go overboard. Instead of Dominos pizza, try gluten-free pizza with veggies and a chopped salad. Instead of ice cream, try Greek yogurt with berries, almonds, and carob nibs.

Increase fiber intake. This aids with blood sugar levels, fullness cues, and digestion. It also reduces cravings. Examples include raspberries, pears, apples, broccoli, brussel sprouts, quinoa, oatmeal, almonds, and black beans to name a few.

Avoid nutrition gaps. Eat whole, balanced meals, with quality fats and proteins. Avoid getting too hungry. I recommend identifying a meal frequency such as 3 meals and one snack spread throughout the day.

Have a plan for stressors and emotions. This way you don’t end up “eating them.” This might involve relaxation techniques, physical activity, getting outside, breathing more deeply, or seeking support from a trusted friend.

Avoid places that trigger cravings. Avoid break rooms, restaurants, or bakeries that tempt you with unhealthy foods.

Remove trigger foods from the home. Organizing the refrigerator and clean out the pantry. You can also put tempting foods in hard-to-reach places, like on top of the refrigerator or in the garage.

Stay Hydrated. Sometimes, we mistake thirst for hunger. The first two signs of dehydration are hunger and fatigue, not thirst. Drinking more water improves bodily functions, reduce cravings, and support our health efforts. Adding electrolytes can enhance water’s taste too.

Immerse yourself in a project or event. When busy with tasks like organizing, attending events, or going for a drive, cravings tend to fade. This can lead to a calmer and more focused feeling over time.

Use transitional items until cravings subside. After a satisfying meal, it’s common to crave more. Try strong mints, vitamin C lozenges, or non-caloric drinks to help transition. Tasty but non-caloric options on the tongue can interrupt cravings and help you move forward.

The Bottom Line

In conclusion, overcoming cravings typically requires effective practices, along with effort and patience. It’s important to maintain focus and hope, especially if progress seems slow. Persevere, knowing that cravings can be overcome with time and commitment, which is essential for weight loss. If the suggested strategies don’t yield results, there may be underlying complexities to address. Email page@premierfitnesscamp.com if you’d like further guidance in understanding and addressing these biological signals. Remember, food cravings don’t have to derail your journey toward healthy eating and achieving your health goals!

Page Lauer, LMFT, CEDS,
Behavioral Health Director

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Today, we’re delving into intentional choices rooted in a growth mindset, transforming your daily life. Picture fitness goals not just exciting you but reflecting a commitment to personal growth. Pay attention to your diet, stay open to new experiences—all while nurturing a mindset thriving on continuous improvement. This is the Premier Fitness Camp path to lasting wellness.

This isn’t just a guide; it’s your companion on a journey to a vibrant, resilient, fulfilled self. Brace for a year of transformative well-being—where each intention propels you forward, every goal marks an achievement, and each day is a chance to embrace life fully.

Growth Mindset Principle #1:
Cultivate Anticipation

First, anticipate positive outcomes. Believe in your success even before you witness it materialize. Seize each day with an open and expectant mind, reinforcing your conviction in the journey. By consistently maintaining this mindset, you not only position yourself to recognize but also grab the moments that significantly contribute to your wellness goals. This proactive approach is your key to not just achieving but surpassing your health objectives, creating a path to sustained wellness.

Anticipate Physical Growth: Imagine a future with better balance, where your overall well-being is not only reflected in weight loss, improved lab results, and increased muscle strength but also in the improved equilibrium of your body.

Expect Better Nutrition: Allow yourself to anticipate positive changes in your nutrition habits, fostering a well-balanced diet. Recognize moments that support informed nutritional decisions, leading to not just physical health but also a sense of nourishment and vitality.

Anticipate Mental and Emotional Wellness: Understand that transforming your thinking is key to your overall well-being. Look ahead to positive outcomes in your mental and emotional health, expecting and renewed perspective on health and wellness.

“Attitude is a little thing that makes a big difference.”

Winston Churchill

Growth Mindset Principle #2:
Prioritize Attention to Detail

Next, be meticulous about details of your daily habits. Prioritize diligence in tasks like exercise routines, balanced diets, and sufficient rest. Focus on these foundations for enduring success, building resilience in your wellness journey.

Nutritional Excellence: Prioritize a well-balanced diet! Pay attention to the nutritional details that contribute to your energy, recovery, and overall health.

Maintain a Consistent Sleep Routine: Easy to understand. Harder to do. But, it must be done. Establishing a consistent sleep routine is foundational for physical recovery and supportive of your overall fitness goals. A little trick for better sleep: try using earplugs or covering your ears to block out noise while you sleep.

Track Progress: Keep track of your fitness journey to monitor progress and stay on course. It not only gives you a sense of accomplishment with improvements over time, it also helps when introducing a new trainer to your wellness team. Having a log of your activities helps a trainer tailor a wellness routine just for you.

Growth Mindset Principle #3:
Foster a Mindset of Openness

Then, maintain openness to new ideas, motivations, and perspectives. Actively challenge established beliefs, explore innovative activities, and seek diverse sources of inspiration. Also, a mindset of openness fosters continuous growth and improves emotional intelligence.

Try New Workouts: Challenge yourself with different types of exercises. Whether it’s yoga, HIIT, or a dance class; exploring new workouts ensures a well-rounded fitness approach. 

Adapt to Change: Be open to adjusting your fitness plan based on your body’s needs and responses. Flexibility in your approach allows for continuous growth and prevents boredom. Even if it’s a little uncomfortable to start, stick with it.

Seek Inspiration: Look for inspiration from various sources. For instance, leverage qualified and vetted professionals in the health and wellness space to fuel your motivation and keep you engaged in your wellness journey.

“No problem can withstand the assault of sustained thinking.”

Voltaire

Growth Mindset Principle #4:
Incorporate Moments of Reflection

It’s important to find mindful moments for stillness. Taking time for yourself in this way is essential for maintaining mental and emotional well-being. Furthermore, incorporating mindfulness and quiet reflection into your routine can significantly reduce stress.

Embrace Rest and Recovery: Recognize the importance of rest days. Schedule moments of stillness and relaxation into your routine to allow your body to recover and rejuvenate.

Practice Mindful Eating: Be present during meals, savoring each bite, and listening to your body’s hunger and fullness cues.

Celebrate Small Achievements: Take time to reflect on your fitness achievements, no matter how small. Celebrating progress boosts your confidence and reinforces your commitment to a healthier lifestyle.

Growth Mindset Principle #5:
Leverage Wellness Communities

Lastly, grow faster in a supportive group. Being around people with similar wellness goals can spark positive changes. Join communities that fit your goals, like healthy weight loss programs such as Premier Fitness Camp. These spaces are great for sharing knowledge, staying motivated, and supporting each other to achieve wellness goals.

Join Fitness Classes: Engage with fitness classes or groups that align with your interests. The camaraderie and shared goals create a supportive community that enhances your overall wellness experience.

Attend Fitness Retreats: Consider attending wellness retreats such as those offered by Premier Fitness Camp, where the focus is on collective growth and support.

Engage in Online Fitness Communities: Explore online platforms where fitness enthusiasts share experiences and advice. Virtual communities can offer valuable insights and encouragement. Follow @pfcfitnesscamp on Instagram to experience an online community that thrives!

The Bottom Line:

In conclusion, the roadmap to a physically healthier you in 2024 involves cultivating anticipation, attention to detail, openness, moments of reflection, and engagement with wellness communities, all anchored in the principles of a growth mindset. Additionally, by integrating these principles into your daily wellness routine, you set the stage for a year filled with improved fitness, well-being, and success. 

As always, wishing you a prosperous and fulfilling wellness 2024 wellness journey, friends!

Cedric McLean,
Writer, Health & Wellness
at Premier Fitness Camp

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In all honesty, beginning a weight loss journey is a blend of eagerness… and nervous anticipation. We see this every week here at Premier Fitness Camp. And in most cases, new campers arrive with one thing in mind: the end goal. “I’ve come to shed this many pounds!” is the common remark. So, how do we help our campers achieve results? While the ultimate goal is essential, the daily decisions become the stepping stones to success. A core part of our program is cultivating an environment where each and every camper develops a deep sense of self-trust and the belief that they can achieve their goals!

Self-trust is a linchpin in adhering to the plan and achieving wellness goals, an important yet lesser-spoken-about key to success. Without this internal foundation, sticking to the plan becomes an uphill battle. Self-trust as the silent force that ensures your commitment to choices aligned with your well-being. Believing in your ability to make sound decisions simplifies navigating challenges, resisting temptations, and staying resilient in the face of setbacks. In essence, self-trust acts as the invisible thread weaving your small, daily decisions into a sustainable and successful weight loss journey.

Honest Self-Reflection:

Begin by engaging in honest self-reflection. Take a compassionate look at your past choices without judgment. Identify areas where you’ve deviated from your goals and understand the underlying reasons. This reflection is not about blame but about gaining insight into your triggers and patterns. Trust can be rebuilt when you face your actions with understanding and a commitment to change.

Impact on Weight Loss:

• Increased Accountability: Honest self-reflection fosters accountability for your choices, making it easier to adhere to your weight loss plan.
• Understanding Triggers: Recognizing triggers and patterns allows you to proactively address them, preventing self-sabotage.

Setting and Achieving Small Goals:

Break down your weight loss and wellness goals into smaller, more manageable tasks. These could be daily or weekly objectives that align with your larger aspirations. Achieving these smaller goals builds a track record of success, reinforcing your belief in your ability to make positive choices.

Impact on Weight Loss:

• Building Confidence: Each small goal achieved boosts confidence, contributing to a positive self-image crucial for sustained weight loss.
• Creating Momentum: Success in smaller tasks generates momentum, making it more likely that you’ll stick with your overall plan.

Accountability Partner and Weekly Check-Ins:

Partner with a trusted friend, family member, or a wellness coach to serve as your accountability partner. Share your goals and commitment to rebuilding self-trust. Schedule regular check-ins where you discuss your progress, challenges, and successes. Having an external support system provides encouragement, feedback, and an additional layer of accountability. Many of our campers have found that having an accountability partner to guide them through their post-camp experience has helped them stay on track. And, several of our staff members employ accountability and wellness check-ins to maintain their own personal health journeys, too! It’s important to note that the goal of checking-in is to initiate conversation that can lead to discovery and self-awareness. It’s about creating opportunities to celebrate wins and uncover areas that may be holding you back in a safe space.

Impact on Weight Loss:

• External Support: An accountability partner offers external support, making the journey less isolating and more collaborative.
• Objective Reflection: Weekly check-ins facilitate objective reflection, aiding in identifying areas for improvement and celebrating successes.

Practical Tips for Cultivating Self-Trust through Small Decisions:

Understanding the importance of small decisions, here are practical tips to incorporate them into your daily routine:

1. Start Simple: Focus on one or two small changes initially, like drinking more water, having a vegetable with every meal, or taking a short walk after dinner.
2. Be Consistent: Consistency is key. Make these small decisions consistently rather than aiming for perfection.
3. Celebrate Victories: Acknowledge and celebrate wins, no matter how small. Positive reinforcement strengthens neural pathways associated with good decisions.

The Bottom Line:

The essence of a weight loss journey lies not just in the end goal but in the daily decisions. Self-trust, often overlooked, is the key to adhering to the plan and achieving wellness goals. It acts as the invisible thread weaving small, daily decisions into a triumphant journey. At Premier Fitness Camp’s luxury fitness retreat, we help you rebuild self-trust, engage in honest self-reflection, and break down larger goals into smaller, achievable tasks for lasting change. If you’re ready to trust yourself again, we’re here to help. Schedule your fitness stay today!

Cedric Mclean,
Writer and Marketing Manager

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What Is Health, REALLY? The pursuit of a healthy life often drowns us in a sea of definitions and expectations, each one offering a unique perspective on what it genuinely means to be “healthy.” These definitions frequently revolve around superficial attributes, dietary rules, and exercise routines, painting an incomplete picture. Having been in the health and wellness industry for some time, I’ve encountered various definitions of what it means to be healthy. Maybe you’ve heard some of them too. They often revolve around appearance or eating, and go something like this:

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