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.

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What Makes a Good Adult Weight Loss Camp?

A good weight loss camp provides a supportive place to exercise and eat healthy. It should also offer a comprehensive approach to help you achieve long-lasting results. Consider these key factors as you look for the right fit camp for you:

Comprehensive Approach

Reputable fitness resorts will take a well-rounded, holistic approach that covers all the bases. They will focus on physical activity, nutrition, and mental and emotional well-being. Look for a camp that offers a variety of programs and workshops that address psychological factors, such as stress management, emotional eating, and self-esteem issues.

More Than Just Exercise

Any “fat loss program” emphasizes exercise. A good weight loss camp will offer a variety of fitness options. Look for a facility that provides a range of activities to cater to different interests and fitness levels. Whether you enjoy hiking, swimming, yoga, or strength training, make sure the camp offers a diverse schedule that keeps you engaged and motivated.

Options To Select From

You have unique weight loss needs. Look for a resort that offers a variety of programs to choose from. This way, you can select a program that aligns with your goals, preferences, and fitness level. Check out these examples of fun, engaging weight-loss programs:

Golf Fit

If you enjoy playing golf, you can combine your passion with fitness. Golf Fit programs allow you to enjoy playing golf while getting in shape. You’ll receive expert guidance on improving your swing, building strength and stamina and making healthy choices on the golf course.

Spa Fit

If you prefer a more relaxing and rejuvenating experience, consider a resort that offers a Spa Fit program. Indulge in pampering spa treatments while participating in fitness activities such as yoga, Pilates, and meditation. This program allows you to focus on your well-being and self-care while achieving your health goals.

Tennis Fit

Tennis burns calories and improves your fitness in a fun, competitive way. Some fitness resorts offer a Tennis Fit program, where you can receive professional coaching, participate in friendly matches, and enjoy the social aspects of the sport. This program can help beginner and experienced players get fit while having a blast on the court.

Culinary Fit

Lose weight without depriving yourself of delicious food. Culinary Fit programs help you learn how to prepare healthy and nutritious meals. You can attend cooking classes, receive personalized meal plans, and gain valuable knowledge about nutrition. This program will equip you with the skills and confidence to make healthy choices after leaving the camp.

Lasting Changes

Fitness & weight loss camps should equip you with the tools and knowledge to sustain your health journey even after you leave. Look for a camp focusing on education, providing workshops and seminars on healthy eating, exercise routines, and lifestyle changes. Additionally, be sure it offers ongoing support, such as online resources, personal trainers, and access to a community of like-minded individuals.

Why Choose A Weight Loss Camp Rather Than A Fat Camp

Choose a weight loss or fitness camp instead of a traditional fat camp. A fitness camp focuses on long-term, sustainable results, while a fat camp may provide less reliable quick fixes. A fitness camp offers a comprehensive approach that addresses physical, mental, and emotional factors contributing to weight gain. By addressing the root causes of your weight issues, you prepare to make lasting changes in your lifestyle and maintain a healthy weight in the long term.

Choose Premier Fitness Camp

Embark on a transformative health journey at Premier Fitness Camp. With our comprehensive approach, diverse program options, and focus on lasting changes, we offer everything you need to help you achieve your weight loss goals. Visit our website to view our rates and sign up for a life-changing experience.

View Our Rates And Sign Up!

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So… 2022 New Year’s Resolution… resolution… what does “resolution” actually mean?

Resolution: A firm decision to do, or not to do, something.

Interesting… most people think of a New Year’s Resolution as something they want to do, not a decision that they’ve made after reviewing what went well and what needs improvement on their past goals and habits. Most people give up on their new year goal within the first two weeks… not much of a “resolution” is it?
Or, perhaps your resolution is actually something you’ve made a firm decision to do or not to do, but for some reason, you just can never seem to get it done?
We have some how-to tips on setting yourself up for success for your “New year, new me, new goals” agenda!

1. Get Specific
   This is SO important. Saying “I want to start working out.” is not specific enough. Try giving yourself a specific goal with a reason. “I want to go to the gym 2x/week for 45 minutes so I can build strength and a healthy habit that will help me lose weight and boost my confidence.” THAT is specific. THAT is something you write down, put on your bathroom mirror, and read every day that will help revamp your motivation to work out. Think about where you will work on this goal, who else is involved, why this goal is important to you, and which resources or limits are involved. Get specific.
2. Stay Measurable
   Tracking progress is essential to keep yourself motivated. While we don’t notice how our body or mind changes day-to-day, we can see big differences over time if we have a way to document our progress. For example, if your goal is to build muscle strength and lose weight, taking progress photos and having a weekly fitness check-in (like tracking how long you can hold a plank, how many push-ups you can do in one minute, or how many squats you can perform with 70% of your body weight, etc.) can prove how much you’re progressing every week. Sometimes our bodies don’t show the strength we’re building right away, so having a log to track your progress can serve as a way to measure your effort and the progress that pays off from it! Think long-term, compound interest.
3. Make It Achievable
   While it’s essential to have big dreams and goals for yourself… it’s just as important to set yourself up for success. Saying something along the lines of “I want to lose 60lbs in 30 days!” is beyond extreme and very unrealistic. Now, having a goal of losing 60lbs to reach a healthy weight is fantastic, but it’s important to set mini-goals that lead to losing that 60lbs over time. Setting a goal to lose 1-2lbs a week is achievable weekly and long term, and most importantly- safe and healthy, and sustainable. Remember, Rome wasn’t built in a day.
4. Get Relevant
   This step is about picking a goal that matters to you. Picking a goal that isn’t relevant to the life you want to lead or the person you want to become will set you up for failure. Ask yourself the following questions to make sure your goals are relevant (you should be able to answer ‘yes’ to all of them if the goal is right for you): Does this seem worthwhile? Is this the right time? Does this match my other efforts/needs? Stay focused.
5. Time-Bound
   Make sure your goal is something you access in a specific amount of time. As previously stated, wanting to lose 60lbs in one month is unrealistic and cannot be accomplished in that time frame without seriously risking long-term health issues. What can you do six months from now? How about six weeks? Six days? The next six hours? Set a goal in a specific time frame, then when you reach your goal “deadline” take a moment to reflect on what went well and how far you’ve come! It is so important to celebrate our efforts in order to maintain motivation. It’s ok if you fell short with the goal you were aiming for, you know why? Because you still did more than you would have if you hadn’t worked towards this goal in the first place! Give yourself grace, and soon enough you’ll cross the finish line.

Many of our resolution goals revolve around weight… “I want to weigh less”, “I want to lose 20 lbs”, “I want to fit into those size 2 jeans I wore 25 years ago”… and the list goes on, and on, and on. I want to encourage you to reframe your goal in words that support a healthy lifestyle- both physically and mentally. For example, saying “I want to build the strength to do 3 pull-ups in six months” is much better than “I want to lose all the fat on my arms.” Learning to do pull-ups is challenging and requires full-body strength training that will help you to lose body fat while building muscle. This will give you a strong, lean, healthy physique that not only looks nice but can actually lift heavy things! Change your mindset from trying to whittle yourself away to building physical strength, confidence, and self-love. The weight loss will be an awesome bonus!

Hope this helps you create some fun and achievable goals for 2022! If you’d like to learn more about how to set and build healthy goals, check out these blogs: Healthy at Home: How to stay fit & motivated, Healthy Habits & How To Build Them

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1. Vitamin D3
   a. Due to its effects on hormones in the body, it’s thought to affect your mood by improving your sense of well-being.
   b. Vitamin D can be highly effective in high doses (1000-5000 IU) for Seasonal Affective Disorder (SAD).
   c. Vitamin D levels can be checked by a simple blood test– speak with your doctor to get tested before adding any new supplement to your diet.
   * Be sure to purchase high-quality, third-party tested supplements to ensure quality.
2. Use light therapy or a sunlamp
   a. As little as 15 minutes of light therapy can help treat the cause of SAD – lack of light – without any side effects.
3. Take time to rest and hibernate
   a. Go to bed early
   b. Say ‘No’  to too many activities and doing things you don’t want to
   c. Make yourself happy first, not other people.
4. Eat warm and warming foods
   a. Soups, stews, curries, etc.
   b. Hot tea, or coffee in the morning
   c. Warm lemon and ginger water
5. Go outside to get sun (when available) and fresh air!
   a. You could try ice skating, going for walks, skiing, sledding, etc.
   b. If going outside isn’t an option, stand in front of a window for 10-20 minutes to bask in and absorb the natural light.
6. Find some friends to get together with for a laugh
   a. Humor and laughter strengthen your immune system, trigger endorphins, boost your energy, diminish pain, and even protect you from the damaging effects of stress!
   b. Laughing with others is more powerful than laughing alone.
   c. Try watching a comedy special, or venture out to watch improv or a stand-up comedy in your town!
7. Hot tubs
   a. They’re great for stimulating blood flow and helping you relax
8. Movement every day that gets you sweaty
   a. Dancing, cardio, indoor/outdoor cycling, running
   b. Yoga/hot yoga, interval training
9. Get some great-looking, vibrant colored, well-fitted winter clothes
   a. The bright colors can lighten your mood and energy
   b. Wearing clothes that fit well and make you feel good versus dumpy can boost your self-image and mood.
10. Take up a new hobby or learn something new
    a. Singing, knitting, keeping a journal, writing a blog, cooking, painting – try anything!
    b. The important thing is that you have something to look forward to and concentrate on.

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When it comes to romantic love and lasting relationships, John Gottman, Ph.D., is a true pioneer. Not only is Gottman a professor at the University of Washington and a best-selling author, but also a true scientist of relationships. Since 1994 he has studied couples, specifically tracking behaviors, communication, patterns, and the ‘whats’ and the ‘hows’ that go into fighting. From the couples he studies in his ‘love lab,’ Gottman is able to predict (with 90% accuracy) which couples will remain together and which couples will break up. Interestingly, the determining factors of breaking up have less to do with how often couples fight or the issues they fight about and more to do with how they go about the fighting process. Gottman identified 4 distinct behaviors that are relationship killers, regardless of the issue at hand. These four behaviors tend to demoralize and destroy partners over time, preventing couples from feeling safe or respected in order to address the issues before them. Consider these four behaviors, as well as the possible alternatives, and see if there are places your relationship might improve!

The Four Relationship Killers

1. Criticism- repetitive complaints, negative evaluations or judgments, blaming, nagging, using sarcasm in ways that demean, or speaking with emotional charge regarding a partner’s actions, character, or way of being. Criticism frequently begins with: “You always,” or “You never,” or “I am so darn tired of the way you…”

A possible alternative to criticism: “Softened Start-Up”

Softened Start Up is an incredible skill that goes a long way. It means to say what is needed, but with kindness, respect, calmness and with “I” statements. This usually helps one’s partner listen better and be more willing.

EXAMPLE: “Joe, do you have a quick minute? I wanted to share something that was hard for me. When you were late, I got really worried and scared. Did you know that? It would mean so much to me if we both could be more timely. Thanks for hearing me out.”

Repairing the Conversation is making an effort to de-escalate negative feelings DURING difficult encounters instead of amplifying them with contempt. A repair might be a deep breath and slowing down. It might also include an apology, a smile, a request, setting a boundary, or even a bit of humor. It can also help to remind yourself of your partner’s positive qualities and that they are trying too. Contempt usually covers over deeper hurts or needs, making it more unlikely they will be addressed.

Accepting Influence is when partners practice being open to persuasion from each other and include their partner’s perspective along with their own. This is the opposite of being rigid, domineering, ‘right,’ or stubborn. It is about accepting the other’s perceptions and blending them with one’s own, so there is give and take, instead of right and wrong.

close relationships consist of a series of ‘emotional bids’ – essentially reaching for emotional connection through comments, questions, touch or facial gestures. When this occurs, we have 3 choices: we can turn away (withdraw/get silent), turn toward (lean in/listen) or fight against (argue/blame). Research shows that consistently being able to turn toward your partner strengthens relationships.

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Below are some of the ways exercise can benefit your gut health:

1. Reduces risk of colon cancer

Exercise has been found to reduce a person’s chances of developing colon cancer. Physical activity helps energy balance, regulates hormones, and boosts metabolism. Staying active also boosts your immunity and helps control inflammation in your digestive tract, all of which help to reduce your overall cancer risk.

2. Decreases constipation

Exercising helps the food you are digesting move through the intestines better. Constipation has been shown to be a direct result of inactivity. While you might not feel like exercising when you’re constipated, it could be exactly what you need. Try walking or swimming more if you become constipated easily.

3. Improves irritable bowel syndrome

Exercise has been found to reduce the symptoms and improve the quality of life of those with irritable bowel syndrome (IBS). Not only does exercise improve digestive-related symptoms in patients with IBS, but it also improves their overall quality of life by reducing associated symptoms of depression, anxiety, and fatigue.

4. Prevents gallstones

Gallstones occur when deposits of bile form in your gallbladder. These painful stones can result in acute pancreatitis which can result in a trip to the hospital. Exercise can prevent gallstones from forming by keeping the bile moving and because exercise lowers insulin and triglyceride levels while raising good, healthy cholesterol.

5. Managing diverticular disease 

Diverticular disease is more prevalent among those who have sedentary occupations (like sitting at a desk). Regular exercise can help decrease the pressure in the colon and keep food moving. This results in lowering the risk of diverticular disease complications and preventing the diverticula from forming in the first place.

6. Changes gut microbiome

Studies have shown that exercise affects the types of bacteria in your gut independent of other factors, like your diet, no matter if you are new to exercising or not. In fact, there was a decrease found in the microbes associated with inflammatory bowel disease, obesity, type 2 diabetes, and heart disease. However, studies have also shown that if exercise was not regular, then the gut returned to its original state. Another reason to be consistent with your exercise!

Whether you are living with a chronic digestive problem or you are aiming to maintain an optimal level of digestive health and functioning, it takes more than just food consumption to get you there. Through consistent exercise, you can improve your digestive system, aid in overall digestive function, eliminate toxins from your gut, and maintain a healthy microbiome.

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Common foods that may trigger heartburn:

• Alcohol
• Carbonation
• Chocolate
• Citrus
• Coffee
• Fatty foods
• Onion
• Peppermint
• Spicy foods
• Tomatoes
• Garlic
• Smoking or other tobacco use

Nutrition Recommandations: 

• Embrace an eating pattern that is high in fruits, vegetables, and dietary fiber, and low in sodium and fat (especially saturated fat)
• Adopt an eating pattern similar to the Mediterranean diet
• Consume smaller meals and chew foods thoroughly
• Avoid late-night eating

Lifestyle Recommendations: 

• Avoid lying down for 2 hours after eating and keep your head elevated when sleeping. If possible, raise the head of the bed when sleeping
• smoking cessation
• Adopt or increase physical activity
• Improving sleep – sleep deficiency has been found to increase acid reflux
• Visit your doctor to rule out H.pylori
• For chronic and severe heartburn, visit your gastrointestinal doctor for an endoscopy

Helpful Supplements:

• Aloe
• DGL (Deglycyrrhizinated Licorice)
• Mastic Gum
• Zinc Carnosine

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• Mood Symptoms: feeling sad, irritable, listless or depressed mood, loss of interest or pleasure in activities and others once enjoyed, feeling worthless, shameful, empty, or guilty
• Thought Symptoms: difficulty thinking, concentrating on making decisions, ambivalence, confusion, uncertainty, suicidal thoughts, or desire not to live 
• Physical Symptoms: excessive fatigue or loss of energy, sleep problems, sluggishness or in some cases excessive restlessness, changes in appetite and weight loss or gain

For a formal diagnosis of Major Depressive Disorder, FIVE of the above symptoms must be present every day for most of the day during a two-week period. One of the five symptoms must be either depressed mood or loss of interest or pleasure. The symptoms must be substantial and interfere with functioning. Also, medical conditions that may be causing the symptoms (for example, thyroid problems, iron deficiency, etc) must be ruled out as they can mimic the symptoms of depression. Depression can affect anyone—even a person who appears to live in relatively ideal circumstances. Several factors can play a role in having Depression such as biochemistry (chemicals in the brain), genetics, environmental factors (exposure to violence, neglect, abuse or poverty, etc), etc.

Depression, as detailed by the symptoms above, is different from normal feelings of sadness or grief. For example, loss of a job, big life transitions, ending a relationship, or loss of a loved one can be difficult experiences for anyone. It is normal for feelings of sadness or grief to develop in response to certain situations. Those experiencing loss often might describe themselves as being “depressed,” but being sad is not the same as having Depression. 

Depression is among the most treatable of mental disorders. Between 75-85 percent of people with depression respond well to treatment. Almost all clients gain some relief from their symptoms. There are many treatments available for Major Depression, and a combination of treatments is often used. Such treatments may include:

• Medication – antidepressants might be prescribed to help modify one’s brain chemistry. These medications are not sedatives, “uppers” or tranquilizers. They are not habit-forming.
• Psychotherapy – talk therapy, particularly CBT, known as Cognitive Behavioral Therapy, which focuses on healthy thinking and effective problem solving.
• Support Groups – for positive coping, encouragement, and companionship.
• Lifestyle – exercise, nutrition, avoiding alcohol, sleep patterns, self-help books, socialization.
• Spiritual – church, prayer, meditation, mindfulness.
• Fun and play – athletics, hobbies, crafts, time with animals, being outdoors, gardening, musical events, etc.

It is important to know that Depression can wear you out at the exact time you need all of your strength to fight. Trying to cope is extremely tiring — and it’s often difficult to know when others are suffering. Support goes a long way. Speaking with professionals such as a therapist, doctor, or a church leader can help. It is important to know that depression is not someone’s fault and should not have a stigma attached to it, just as other medical illnesses should not have a stigma attached to them.

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Mistake #1 Elbows flare out too wide 

Correction: Place your hands just outside shoulder-width and when you execute your push-ups, keep your elbows at a 45-60 degree angle forming an arrow shape with the tip of your head and your elbows. This will allow more pec (chest) recruitment and help prevent shoulder pain. 

Mistake #2 Hands turn into much and weight rolls out towards pinky finger

Correction: Place hands neutral (middle finger forward), spreading fingers wide, and grip the floor. Then screw hands into the floor to promote external rotation in the shoulder. Think tearing a piece of paper apart. Push the ground away during the upward phase of the push-up.

Mistake #3 Shoulders Shrug

Correction: When this happens, tension shifts away from the chest and onto the traps causing a loss of pressing strength and stability. So instead, use lats to pull shoulder away from ears and into a stable and locked position. Also, work on proper scapula rotation by pushing scapulas (shoulder blades) out and away on the way up and then squeeze them together on the way down. 

Mistake #4 Jutting head forward 

Correction: When we jut our head forward during a push-up, we may be trying to reach the floor faster or we may have some muscle imbalance. Either way, instead, keep your neck in line with your spine by doing a chin tuck during your movement (think double chin!)

Mistake #5 Butt in air or Hips sagging down (No mountains or valleys!)

Correction: Create a straight line through your body by engaging the core, tighten glutes and push through your heels to activate quads.

Mistake #6  Speed too fast

Correction: Performing your push-ups too fast not only can encourage improper form but also can add shear force and torque on your joints which can cause injury. Instead, slow them down and put emphasis on concentration of form. Try taking 2.5- 5 seconds to really add some difficulty which will result in increased strength over time.

Mistake #7 Advancing too soon

Correction: Regress to progress your push-up! Choose a modified push-up until you are confident with your form. You may need to start on the wall, on an incline like a bench, or on your knees before progressing to your toes. Proper form is key!

Mistake #8 Pushing through wrist pain

Correction:  Do you experience wrist pain during your push-up? You may lack wrist extension. You can improve your range of motion in your wrist by working on some self-myofascial release (try rolling forearm on a lacrosse ball) followed by a wrist extension stretch (with arm straight in front of you, pull back on fingers). In order to make the push-up more comfortable until you improve wrist ROM, you can try placing your wrists on a rolled-up mat, use your fists to keep your wrists neutral, hold dumbbells, or try using a TRX suspension trainer.

Well, there you have it! Fine-tuning the details will help you get the most from this exercise while minimizing injuries. Now go perfect those push-ups! 

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Sleep not only affects our energy levels but also our appetite, metabolism, stress response, hormones, activity level, and mood. At PFC we reference quality and quantity, this extends to sleep. The National Sleep Foundation recommends that adults get seven to nine hours of sleep each night. The quality of sleep is important too.

Think back to a day or period of time when you were sleep-deprived. Did you eat more or crave ‘junk food’ and feel more impulsive?  Studies have shown that people who get too little sleep will consume more calories. Which makes sense since calories are energy, and energy is exactly what your body is desperately needing. However, are those extra calories you’re consuming in your over-tired state being used for physical activity, or are you too tired to exercise and just end up binge-watching your favorite show? This is the cycle you can fall into when you don’t get enough quality sleep.

Set yourself up for a good night’s sleep with the following tips:

1. Plan your bedtime. If you need to wake up at a certain time, back up by 8 hours, then add additional time for your bedtime routine, and time to relax and fall asleep.  That is your bedtime, stick to it!
2. Avoid caffeine in the afternoon and evening. Many drinks and foods that you may not realize or have forgotten contain caffeine, such as chocolate, cocoa, coffee-flavored desserts, green tea, energy drinks, yerba mate, and decaf tea (still has caffeine in it – choose caffeine-free),
3. Avoid heartburn. Foods that may trigger heartburn are: foods that are spicy, acidic, minty, contain caffeine, alcohol and, chocolate. Behaviors that may cause heartburn are laying down while or after eating and eating large meals.
4. Eat a balanced meal. Blood sugar peaks and valleys may disrupt the quality of your sleep.
5. Manage sodium intake, especially if you have high blood pressure. Eat fresh vegetables, whole grains, lean proteins, and healthy fats that are not overly processed or sweetened.
6. Practice moderation or avoid alcohol. Although you may feel sleepy after a nightcap, alcohol affects the quality of sleep so much so, that it may leave you feeling tired the next day.

Nutrients that may assist sleep: 

• Magnesium helps relax muscles and has a calming effect.
• Calcium helps the production of tryptophan which, in turn, increases melatonin making you feel sleepy.
• L-theanine & GABA. L-theanine boosts GABA, which reduces excitatory brain chemicals.
• 5-HTP & Melatonin. 5-HTP produces serotonin, which is converted into melatonin. Melatonin plays an important role in initiating sleep.
• Supplement recommendation: Insomnitol by Designs for Health

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