Balance Doctorby Dr. Tim Schroeder

Tim Schroeder, Doctor of Chiropractic (D.C.) is involved in a variety of professional and personal activities. He feels that living a balanced life enables you to reach your greatest potential in both professional and personal development. Dr. Schroeder practices what he preaches as a health and wellness performance coach and has owned and operated a successful chiropractic clinic for over 29 years in Tahoe City, California. He is certified by Target Training International as a Professional Behavioral Analyst and has extensive training in the analysis of Personal Interests, Attitudes and Values. As one of only five Level 6 Master Instructors in the World Ki Gong Club, he appears on a domestic and international level to teach and share his knowledge of this important health tradition. In addition he maintains a passion as a fifth degree Black Belt and certified Master Instructor in the art of Tang Soo Do Karate. He uses insights gained from his years as a healthcare provider and martial artist to help you make changes now for health in your future.

Dr. Tim Schroeder will be leading workshops in Qi Gong and Stress Realization and Resolution at Wellness Weekend, November 9-11, 2018. See the full schedule here. 


Lake Tahoe Wellness RetreatThere is something interesting about pain. Of course it’s not that interesting if the pain is yours but I’ve been on both sides of the pain window.  I am an avid athlete who has been exposed to the glory of competition and the suffering associated with overuse, over doing it or just plain injuring myself in an attempt to go past my limits.  Sound familiar?  Well here’s what fascinates me and I want to share it with you.

It seems that you never notice pain in your present moment. What you do notice is a memory of it or an expectation of it in the future.  Sure you might say “this hurts right now and I can tell you exactly where it is, how it feels and how it makes me feel.” But by the time you are reflecting on your misery that moment has passed and all you have is an attachment to the memory of the pain or the memory of how it made you feel. Or are there other times that you have been anxious about how the pain will affect you in your future?  Maybe you wonder if you will still have it in the morning or maybe you wonder if you will be able to do what you really want and need to do if that pain is still there later. In either case the pain that you experience has little to do with now and everything to do with your past or your future.

Keep in mind that your past or your future may be immediate or pretty far away from right now.  But I’m convinced that pain does not exist in your present. The trick to dealing with pain, especially chronic pain is to find a place in your mind that exists only for a moment and stay present in that moment. Let me give you an idea of how that works.

Tahoe yogaHave you ever had a pain, maybe an excruciating pain, maybe just an annoyance?  Now as you remember that pain let me ask you a question.  If you experienced a huge emotional event would you notice the pain in that moment? If for instance, you noticed a child in danger of being hit by a car, would you at that moment notice your pain? How about when you see a tree falling toward your brand new car, do you notice your pain? When you are absorbed by a beautiful sunset, so stunning that it takes your breath away, do you notice your pain at that very moment? Pain doesn’t exist in your present moment. It exists only in your past or your future. So the trick to dealing with pain is to absorb yourself in your present moment.  In fact this is the key to living a conscious life. I am not saying that this is easy, it’s not. It takes laser focus, all out effort and the ability to detach from the part of your mind that seems to default to past and future instead of now.  So are you ready to take a leap into the now? It really is the best place to be for so many reasons.


Learn more about Wellness Weekend 2018>>

Keep in touch! Click here to sign up for our email list, and be the first to know about deals, events, and more!


 

SisuThe Scandinavian culture seems to have this winter thing figured out. Words like “hygge,” a Danish word that roughly translates to “self-care” and “logom,” a Swedish word that refers to creating balance in one’s life, have entered the American lexicon in the past few years. These words are more than just expressions—they refer to a practice of holistic well-being that has been gaining attention in all areas of our society.

Here’s one word you may not have heard yet—“sisu.” Sisu is a Finnish word, and roughly refers to perseverance and grit. It is more than a word—it is a concept that encourages us to look inward and outward, and to reframe our approach to adversity. Internalizing this concept allows us to live freely—there are always going to be obstacles, but we have the resources, the grit, and the mental determination to overcome anything in our way.

Sisu is slightly different than perseverance—it relates specifically to short-term tasks and goals. Think about shoveling snow this winter. Sisu approaches obstacles through a timeline of moments—you have the grit to get up at 6AM. You have the determination to make sure that your driveway is cleared, one shovelful at a time, so that you can get to work on time. And after that? Maybe you have a moment to reward yourself with some hygge—take a few minutes to enjoy that hot cup of coffee, and mentally prepare for your day.

Living in Northern California and Nevada, we know the struggles of winter. Huge snowstorms in Tahoe, short and blustery days in Reno and colder temps all around— these factors can contribute to a feeling of frustration, depression, and apathy as the seasons change. The next time that you are shoveling snow at 6AM to get to work, or struggling to wake up early to go to the gym, consider sisu. You, as a human being, contain the resources to overcome these obstacles and turn them into opportunities.Tahoe Wellness

There are external resources to help you too—you cannot create your own sisu without a support network. Sisu is only effective as a practice when it is combined with other means of maintaining mental and physical well-being. Rather than ignoring or trying to suppress issues, it allows us to embrace those issues. Are you feeling the effects of Seasonal Affective Disorder? The concept of sisu doesn’t require that you put your head down and persevere through it—it empowers you to find the tools to alleviate it. Purchase a sun lamp. Speak to a therapist. Just do what needs to be done to attain a more harmonious inner and outer balance—sometimes seeking help takes as much grit as working through something on your own.

This winter, think of sisu as it relates to your life. Find the resilience and hardiness to make this winter the best one yet—one step at a time.

Keep in touch! Click here to sign up for our email list, and be the first to know about deals, events, and more!


 

Autumn Food and Wine

Chef Ron with a batch of Scallops Veronique

Granlibakken's Executive Chef Ron Eber has a lot to celebrate. He has been with Granlibakken since 1978 (yes, 40 years), Granlibakken's food is consistently a highlight for groups and individuals alike, and now, he and his staff have prepared an award-winning dish and pairing at North Lake Tahoe's Autumn Food and Wine Festival.

The 33rd annual Autumn Food & Wine Festival held at Northstar from September 7-9, 2018 is a highlight for foodies in the region. Featuring many food and wine vendors and competitors, fun events, and a beautiful location, it is certainly a great destination for anyone wishing to sample the best of Tahoe cuisine.

Granlibakken Tahoe has remained a contender--winning for wine and food pairings, wine choices, and food choices in 2017 and 2012. This year, Granlibakken kitchen staff had the honor of taking home second place in Judge's Choice Food & Wine Pairing, first place in People's Choice Food & Wine Pairing, and second place in Wine.

What was the winning recipe? Chef Ron keeps the recipe for his Swiss Country Sauce a secret, but if you'd like to try your hand at recreating it, here are the ingredients for the food, and also the winning wine:


SEARED SCALLOP VERONIQUE:

Granlibakken Food

The Autumn Food and Wine team

  • Sea Scallops
  • Micro Greens
  • Muscat Grapes
  • Swiss Country Dressing (Chef Ron’s specialty with gruyere, sapsago cheeses, heavy cream and fresh herbs)
  • Pancetta

Sear the scallops until golden brown. Place on a bed of microgreens, and top with Swiss Country Dressing, Pancetta, and Muscat Grapes.

Pair with: Daisy White Blend- Pinot Grigio with Sauvignon Blanc , Riesling and Muscato


Is your mouth watering? We know ours is! Try some of Chef Ron and the kitchen staff's amazing food on your next visit.

  • Our all-inclusive conference, retreat, and meeting packages include three meals daily--fully customizable to meet your group's dietary needs and desires.
  • Planning a family reunion? Our family reunion packages include meals, gathering space, and lodging.
  • Host your special day at Granlibakken Tahoe. Our wedding packages include plated or buffet-style dinners, onsite lodging, and a variety of stunning venue spaces.

Learn more about dining at Granlibakken >> 

Keep in touch! Click here to sign up for our email list, and be the first to know about deals, events, and more!


 

 

Planning a trip to Tahoe? We have some suggestions for alternatives to the typical days spent on the beach, or taking in the view from vista points. Escape the crowds and enjoy a fall getaway at Tahoe with one of these five activities.

Kayak Emerald Bay1. Kayak in Emerald Bay

You can kayak anywhere, but it's well worth spending an afternoon kayaking around Tahoe's only island and in Tahoe's most photographed area, Emerald Bay. You won't regret renting a kayak or paddleboard to make your way to the mouth of the bay and then back--stopping for a break and a swim at Fannette Island. Rentals are available from Kayak Tahoe.

2. Escape the crowds and opt for a quieter hike.

Try

the Mt. Judah loop in Truckee for spectacular views of the Sierra. If a 6 mile hike isn't long enough for you, extend that loop out and hike the Pacific Crest Trail from Sugarbowl to Squaw. Just be sure to park a shuttle vehicle at Squaw! Sugarbowl to Squaw is approximately 15 miles.

Interested in lake views? Give Ellis Peak here on Tahoe's magical west shore a try. This trail steeply ascends for the first mile or so, then descends and ascends again, but you are rewarded with spectacular views of both Granite Chief Wilderness and Lake Tahoe.

3. Practice YogaHike Tahoe

There are so ma

ny amazing yoga studios in North Lake Tahoe, and now, Granlibakken offers yoga every Saturday in the Soul Shelter. Can't make it to yoga on Saturday? Try out The Yoga Room in Tahoe City, The Sanctuary in Crystal Bay, or the Truckee Yoga Collective in Truckee.

Want to kick your practice up a notch? Indulge in a paddleboard yoga class--Mountain Lotus Yoga in Tahoe City and Well-Being in Kings Beach offer weekly classes.

4. Visit a Museum

Need something to occu

py the little ones on a rainy day? KidZone in Truckee offers just the thing. Plenty of activities and features will teach kids new things, while allowing them to play freely.

Interested in the rich history of skiing in North Tahoe? Check out the Museum of Sierra Ski History in Tahoe City, or Squaw's Olympic History Museum for artifacts, information, and education on skiing in the Sierras.

Interested in the watercrafts found on Lake Tahoe? You won't want to miss the Maritime Museum, located just a half-mile from Granlibakken.

Gatekeeper's Museum and Watson Cabin are also located nearby, and both offer a unique glimpse into the early days of settlements at Lake Tahoe.

5. Mountain Bike

This burgeoning sport isn't as hard as it seems. If you're nervous, A Singletrack Mind and Northstar offer clinics to hone skills.

Renting a bike? Olympic Bike in Tahoe City offers mountain bike rentals, and is a great jumping off point to explore the nearby Tahoe XC Center, with miles of trails for all abilities.


Enjoy a fall getaway at Granlibakken Tahoe. Book your stay here.

Keep in touch! Click here to sign up for our email list, and be the first to know about deals, events, and more!


 

 

Dr. Mike Dow

Dr. Mike Dow

Article by

Dr. Mike Dow

New York Times bestseller

Author of Chicken Soup for the Soul’s Think, Act & Be Happy

Dr. Mike Dow will be delivering his keynote speech, "Heal Your Drained Brain" at Wellness Weekend, November 9-11, 2018. See the full schedule here. 


Mike DowStep 1:

Ask yourself: What am I truly missing in my life? The answer to this question will help you understand what your brain is really hungry for and if you’re low on serotonin, dopamine, or both. If you need more serenity, stability, or happiness in your relationship or job, you may be low on serotonin. If you need less boredom, more adventure, or to feel like you’re living and not just existing, it’s dopamine you need. Sugar and processed carbohydrates provide short-term boosts of serotonin, and high fat foods provide short-term boosts of dopamine. But using soda, pizza, and fries to try and feel better right now will prevent you from getting the serotonin and dopamine you’re craving in the long-run.

Step 2:

When you’re craving an unhealthy food today, try adding a serotonin or dopamine booster activity. The serenity of a 10 minute walk in the middle of a busy work day will give you a sustainable boost of serotonin you would have gotten from that candy bar or soda. And the vitality you’ll get from reconnecting with an old friend will give you the same boost of dopamine you would have gotten from those potato chips or fries.

Other serotonin booster activities could include cuddling with your significant other or a pet, joining a support group, listening to classical music, doing errands on foot, or looking into someone’s eyes when you’re talking to them. Dopamine booster activities include asking a special someone on a date, cooking something you’ve never made before, getting eight hours of sleep tonight, attending a bootcamp-style fitness class, or hitting the playground with the kids. Come up with your own booster activities to start to change your brain chemistry here and now.

 

Step 3:

Eat more food to lose more weight! Now that you realize what you’re adding to your life is more important than what you’re taking away, eat more booster foods today. Booster foods are healthy foods that give your brain a slow, steady release of serotonin or dopamine while staying in your stomach about twice as long as those unhealthy pitfall foods. You’ll feel fuller, longer. This makes it easier to choose even more booster foods throughout the day.

Serotonin booster foods like high fiber cereal, whole fruit, or high fiber pasta and veggies in marinara sauce give you this chemical associated with happiness and peace in a healthy way. Dopamine booster foods like green tea, grilled chicken, or Greek yogurt give you a steady boost of this feel-good chemical associated with motivation, productivity, and vigor.

Step 4:

Start cutting down on the number of pitfall foods you eat every day. The best way to do this is using booster food swaps. Here are some of my favorite swaps: Vitamin Water Zero instead of diet soda, coffee with skim milk instead of a latte, whole oranges instead of orange juice, soda water instead of tonic water, balsamic vinegar and olive oil instead of Caesar dressing, Szechuan chicken instead of orange chicken, sashimi and edamame instead of a spicy tuna roll, salsa instead of guacamole, hummus instead of peanut butter, pepper instead of salt, mustard instead of mayonnaise, or a turkey sub on whole wheat instead of the roast beef on white. Long-term, sustainable weight loss is not about depriving yourself. It’s about getting what you need in the long-run. Weight loss is not a sprint. It’s a marathon, and the race is only with yourself.

 

Lake Tahoe Wellness WeekendStep 5:

Keep your momentum going by maintaining these new rituals. Diet Rehab is a 28-day program because it takes about a month for a habit to form in the human brain. When you are adding healthier booster foods and activities every day for 28 days, these choices start to require less conscious effort. If you’ve ever found yourself driving home when you meant to stop at the store on the way home from work, you understand the unconscious principle that will now help you to make these healthier rituals an easy part of your daily life. Set yourself up for success by surrounding yourself with people who support you in these rituals, not keeping pitfall foods in the house, and building your day around the booster activities that help you to feel good and look great.


Learn more about Wellness Weekend 2018>>

Keep in touch! Click here to sign up for our email list, and be the first to know about deals, events, and more!


 

Tim Schroederby Dr. Tim Schroeder

Tim Schroeder, Doctor of Chiropractic (D.C.) is involved in a variety of professional and personal activities. He feels that living a balanced life enables you to reach your greatest potential in both professional and personal development. Dr. Schroeder practices what he preaches as a health and wellness performance coach and has owned and operated a successful chiropractic clinic for over 29 years in Tahoe City, California. He is certified by Target Training International as a Professional Behavioral Analyst and has extensive training in the analysis of Personal Interests, Attitudes and Values. As one of only five Level 6 Master Instructors in the World Ki Gong Club, he appears on a domestic and international level to teach and share his knowledge of this important health tradition. In addition he maintains a passion as a fifth degree Black Belt and certified Master Instructor in the art of Tang Soo Do Karate. He uses insights gained from his years as a healthcare provider and martial artist to help you make changes now for health in your future.

Dr. Tim Schroeder will be leading a workshop on Stress Realization and Resolution at Wellness Weekend, November 9-11, 2018. See the full schedule here. 


Lake Tahoe Wellness WeekendFor any individual the process of being born into this world is dynamic and vivid. At the moment of birth there is instantaneous awareness of something new. From that time on, each and every moment is filled with discovery. At birth the mind is active and the spirit is pure. The body continues to grow using a very specific set of biologic instructions and demands. The mind continues to develop its individual perceptions based on its own experiences. The spirit is cultivated by an interaction between the body and the mind. Body, mind and spirit are perfectly blended at the moment of birth.

A child who is new to this world is innocent and protected. The newborn is also extremely aware of its external environment. With proper nurturing the child grows and begins to see the world in his or her own unique way. An optimum goal for every person is to continue, for a lifetime, to live with a complete fusion of mind, body and spirit. It is when the balance of body, mind and spirit is upset that your pure life experience is disturbed.

A newborn child has this balance but often loses it as he or she goes through life. Due to physical, chemical or emotional stresses, the goal to balance mind, body and spirit tend to be ignored. Unfortunately, adult human beings seem to forget the joyful experience that a newborn has. The newborn’s experience is a quiet awareness of pure, unencumbered living.

Society has necessarily created an environment that leads us away from quiet awareness. As an adult we can’t sit idly by and expect our needs to be met. We must be bright, creative thinkers who interact with our environment in order to have a complete life experience. But we should not allow ourselves to forget the innocence that we had when we were first born.

To be complete we should strive for the enlightened experience of the newborn each and every moment of our life. This will give us the opportunity to step back from the chaos of life to see everything new. A fresh vision will lead us back to quiet awareness amid the harsh requirements of survival in an unnatural, technology driven world. Quiet awareness creates a mind that is active and relaxed. Just like a newborn, quiet awareness lets a body be at peak performance balanced with the potential to recreate itself with perfection. Quiet awareness allows the spirit to shine unimpeded with unlimited potential for pure love.

So how do we get back to the quiet awareness of a newborn? Look at each moment of your life as new. Although there are moments of time that appear to be mundane, realize that each moment is always a totally new experience. See each new moment as fresh and interesting because each instant you live is truly as new as it is for a newborn. Past experience is good because it allows us to make guided decisions about our future. But any new experience is a different state of mind. Realize that every moment is a new experience.

You have a responsibility to yourself and your family to be creative and productive. When you live with discovery and curiosity you will naturally become more productive. Your mind will be cleaner and clearer. Your body will rejuvenate and express its innate potential to heal. Your spirit will enjoy the journey. Be new now!


Dr. Tim Schroeder will be leading a Qi Gong workshop and speaking about Stress Realization and Resolution at Wellness Weekend, November 9-11, 2018. See the full schedule and book the full weekend (or just a class!) here.

Keep in touch! Click here to sign up for our email list, and be the first to know about deals, events, and more!


 

Dr. Mike Dow

Dr. Mike Dow

Article by

Dr. Mike Dow

New York Times bestseller

Author of Chicken Soup for the Soul’s Think, Act & Be Happy

Dr. Mike Dow will be delivering his keynote speech, "Heal Your Drained Brain" at Wellness Weekend, November 9-11, 2018. See the full schedule here. 


Take advantage of mother nature’s mood boosters.

You’d love a little boost of serenity, joy, and happiness, but you’d love to get it naturally. Whether you’re pregnant or are worried about the slippery slope of dependency that can occur with prescription drugs, there are countless reasons to seek out natural remedies.

Natural alternatives to prescription drugs have become increasingly important in recent years. An April 2016 report revealed prescriptions written for benzodiazepines like Xanax and Valium tripled between 1996 and 2013. More troubling: Overdoses quadrupled during this same time period. Another popular class of drugs, selective serotonin re-uptake inhibitors (SSRIs) like Zoloft and Lexapro, aren’t as dangerous when it comes to potential for addiction or overdose; however, some patients do experience unpleasant side effects, even on these.

The good news: Recent studies have shown many natural alternatives to not only be effective, but also come with very few side effects. Plus, many options can work alongside existing treatments for those with mental illnesses that do require medication. As always, talk to your prescriber to make sure any natural treatment is safe for you.

 

Mike Dow1 | Take a high-EPA, low-DHA omega-3 supplement.

EPA and DHA are the two main types of fatty acids, but they each serve different purposes. EPA is your “feel better” omega-3 and it competes for space with DHA, your “think better” omega-3.

Most omega-3 supplements have roughly equal amounts of both, but that won’t boost your mood as powerfully as a high-EPA formula. In fact, an August 2011 study found an omega-3 supplement high in EPA was as effective as prescription antidepressants in treating major depressive disorder. Meanwhile, another study looked at stressed out medical students and found this formula reduced anxiety by 20 percent.

The clinically-effective ratio to look for is 7 to 1 EPA to DHA. In the depression study, the daily dose was a formula containing around 1,000 mg of EPA and about 150 mg of DHA. For the anxiety study, it was double that amount: around 2,000 mg of EPA and about 300 mg of DHA.

Omega-3 supplements are safe for most people, but check with your doctor before taking a supplement because fish oil can have a blood-thinning effect and might not be right for people with bleeding concerns who are already taking a blood thinner, anti-platelet drugs, or ginkgo.

 

2 | Try light box therapy.

While light boxes have traditionally been used for people with seasonal affective disorder, they’ve been shown to help with non-seasonal dips in mood, as well. Past studies have shown exposure to bright, artificial light can naturally lift levels of the mood-boosting hormone serotonin. In fact, one carefully designed, randomized trial showed that light boxes may even be as powerful as prescription antidepressants. Additionally, light boxes also normalize your melatonin production, which promotes more restful sleep and in turn can benefit your mood, according to a January 2011 study.

Look for a box that has at least 7,500 lux of full-spectrum light, which is necessary to deliver the power and type of light that has these beneficial effects. Use it in the morning for 20 to 60 minutes, but avoid exposure if you’re bipolar, because light boxes can trigger manic episodes.

 

Lake Tahoe Wellness Weekend3 | Practice yogic breathing.

Yogic breathing, also called pranayama, is nearly as effective as prescription antidepressants. In fact, it’s so effective that researchers in a landmark study deemed it an alternative “first line treatment” for acute mental illness. Older studies have found that breath practice can reduce stress hormone levels after just a single session. Yogic breathing even works in the most serious cases of drained brains. One study found that electroconvulsive therapy (ECT) – one of the “heaviest hitters” in treating severe mental illness – was only slightly more effective than pranayama for treating patients hospitalized with a mood disorder.

One of the easiest yogic breathing practices is called “diaphragmatic breathing,” which engages your diaphragm at the base of your lungs and the abdominal muscles to empty the lungs powerfully. It may be a little difficult at first, but over time, as the muscle strengthens, the practice will become easier. For beginners, try this lying downwith a pillow under your head and one under your knees. Work your way up to employing the same technique while sitting in a chair or standing.

Try yogic breathing: Place one hand on your upper chest and the other hand below your rib cage, over your belly. Inhale through your nose, breathing into the belly so it moves out toward your lower hand. Keep the hand on your chest still. Exhale through your mouth, contracting your abdominal muscles to push all the air out. The hand on the belly should now move toward your body as the lungs fully empty. Repeat with slow and steady inhales and exhales. Practice this for several minutes, a few times a day. As you become stronger, try the advanced version by lying down with a heavy book over your stomach, which will help strengthen the muscles.

This can also be a tool to check in with your mood. When you begin to feel stressed in your daily life, check in with your breath by placing one hand on your chest and the other on your belly. Which hand is moving? If it’s the one on your chest, this is a clue that the sympathetic nervous system — your stress response — has become dominant. You can use the diaphragmatic breathing to gently correct this.

 

4 | Drink turmeric.

An April 2014 study found turmeric — an ancient healing spice that’s the main ingredient in curry — was as effective as prescription antidepressants in treating depression.

Try a turmeric wellness shot daily: Combine half a teaspoon of turmeric and black pepper with an ounce of cold water. For an extra eye-opening boost, toss these two ingredients in a blender with fresh lemon juice, cayenne pepper, and/or ginger.

 

Lake Tahoe Wellness Weekend5 | Eat foods with folate.

Folate, also known as vitamin B9, plays such a large role in mood regulation that it’s now available as a prescription to treat depression. Folate is the B vitamin that helps your brain convert the dietary amino acid tryptophan into the chemical 5-HTP, which is then converted into calming, feel-good serotonin. Knowing that, it’s no wonder low folate has been associated with dips in mood. Folate also supports healthy adrenal function to help you deal with stress.

Instead of taking a pill, get your folate fix by eating a wide variety of vegetables and beans. You may be familiar with folic acid, the synthetic form of folate found in fortified products like cereals and other grains — but most Americans eat far too many carbohydrates, which can drain your brain and cause blood sugar spikes. Meanwhile, the naturally-occurring folate found in vegetables is more effective and better for you. Get more folate from spinach, Brussels sprouts, kale, romaine, mushrooms, asparagus, bananas, melons, lemons, Swiss chard, broccoli, lentils, black beans, kidney beans, and black-eyed peas.

 

6 | Sip on saffron.

Studies have found the red spice to be as effective as prescription antidepressants in treating mild depression.

Try a bedtime latte: Warm one cup of your favorite type of milk and add half a teaspoon of cinnamon and five threads of saffron.

 

7 | Work out for 10 minutes.

November 2015 study found people who were physically fit released a whopping 42 percent less cortisol — aka the stress hormone — throughout the day when compared to people who were unfit, and less stress means a better mood and energy levels.

Lack of time is one of the most common reasons for not exercising regularly, but one method, sprint interval training (SIT), provides the same benefits in just 10 minutes as traditional interval training workouts at 50 minutes. In fact, an April 2016 study found sprint interval training three times a week for 12 weeks afforded sedentary people similar improvements in cardiovascular and metabolic health as those who did traditional interval training.

Specifically, the SIT format involved two minutes of warming up to start and three minutes of cooling down at the end. In the middle were three repetitions of 20 seconds of an “all out” sprint followed by two minutes of light activity.

There’s only one total minute of intense work here — those three 20-second bursts — within the short, 10-minute workout. The research from this study also proves how tiny bursts throughout your day — like taking the stairs after lunch — can have a real effect on your overall health.


Learn more about Wellness Weekend 2018>>

Keep in touch! Click here to sign up for our email list, and be the first to know about deals, events, and more!


 

Amy Vailby Dr. Amy Vail

Dr. Amy Vail is a licensed Clinical Psychologist and has been in private practice in the Tahoe area since 2006. Dr. Vail’s approach to therapy is a based on a wellness model that supports the underlying healthy self, while working to unravel faulty beliefs and behaviors that prevent adults, adolescents and children from living their best lives. Dr. Vail has a collaborative approach to therapy and works closely with parents, teachers and other doctors to monitor the emotional growth and total well-being of her patients. Dr. Vail has extensive training and experience in Psychodynamic Therapy, Family Systems Therapy, Cognitive Behavioral Therapy, Narrative Therapy and Object Relations Therapy. Dr. Amy Vail has a great interest in experiential and wilderness therapy and incorporates intuitive and energetic medicine in her practice.

Dr. Vail works with individuals, couples and families and leads topic specific groups and facilitates relationally oriented group therapy for emotional growth and development.

Dr. Amy Vail will be discussing the impact of social media on mental health at Wellness Weekend, November 9-11, 2018. See the full schedule here. 


Tahoe WellnessFriendship takes time. Relationships require effort. Great relationships require consistent effort.

Most people have good intentions to keep relationships healthy. However, when asked how they show their partner or friends how important they are, most people do not have a very clear answer.

When asked directly how people show their loved ones they care about them, some common responses are, "They should know I still care, we are still together," "I gave them a birthday present," or "We go out to dinner, sometimes."

Nice thoughts, but they don't demonstrate to your partner how much they mean to you.

Complacency undermines success in relationships. Complacency undermines success in life in general.

Come up with an action plan to increase satisfaction in your relationships. Consistent and concentrated efforts usually lead to success. Many people start out excited to make positive changes in their lives — just look at New Year's resolutions. However good people's intentions are for a fresh start, most people give up resolutions within the first two weeks of January.

 

Wellness Weekend"A" for Effort

Make a concerted effort to show your partner and friends how you care about them. A few suggestions are:

Let your partner know you are happy to see them. Meet your sweetheart at the door when they get home. Look up from whatever you are doing when they enter the room. Make eye contact. Take a cue from a dog; wiggle and wag and rub up against them. Be excited to greet them every time you see them.

Make plans to do fun things together. Put these plans on your calendar. Schedule time to connect. Once a week, once a month, once a season, and once a year, do something specifically to celebrate your partner and your relationship.

Be playful. Life is busy, and if you do not make the time for each other, you will not find the time. Couples that do not make the time eventually do not want to spend time together.

Be affectionate. Touch your partner, hold their hand, rub their back, cuddle up next to them and hug them. Give your partner a kiss. A kiss that lasts more then two seconds. (One of the biggest complaints I hear from people in long-term relationships is their partners do not kiss them anymore).

Be kind. Kindness is one of the most important qualities in any type of relationship. Look for opportunities to demonstrate kindness. Acknowledge and recognize your partner and their accomplishments. Listen to them when they are talking, really listen. Give sincere compliments.Lake Tahoe Retreat

Notice your partner. Help them feel they are seen by you. Verbalize you notice they got a haircut or look great in that outfit. When they don't feel well, acknowledge their feelings. Offer support. Ask how you can help. Ask them what they need from you and learn to offer it.

Communicate your thoughts and feelings. Tell your partner you love them. Tell them when they have hurt your feelings. Tell them what you need from them. Tell them what you are thinking and dreaming about. Do not assume they know how you feel about them. Do not assume they can read your mind. (No matter how long you have been together). Assumptions cause trouble. Most unhealthy relationships are based on assumptions.

Be honest. Nothing undermines a relationship as fast as dishonesty. A lie may seem sweet in the beginning, but it is bitter in the end, whereas a truth is bitter in the beginning but sweet in the end. People do not know what to do with liars. Lies create conflict. Most people do not like conflict. Again, be honest.

Accept responsibility for yourself and the quality of your relationships. Know that you are 100 percent responsible for your own self. Know that you are 100 percent responsible for the energy you bring to your relationships. Learn how to offer a sincere apology. We all make mistakes. Grow from these lessons. Forgive yourself and forgive others and move on with your life.

Do not dwell in the past or in the wreckage of your future. Honor yourself. Do not settle for mistreatment of yourself or mistreatment of anyone else. Know you are worthy of love.

Take care of yourself. Stay healthy, stay active, stay positive, stay interesting, stay motivated. Be the kind of person someone would want to be in a relationship with.

 

Lake Tahoe Wellness Weekend

Photo by Noelle Otto from Pexels

There are 168 hours in a week.

Spend 15 minutes a day with the intent to focus loving energy on your partner or your friends or yourself — that adds up to one hour and 45 minutes a week. Fifteen minutes may seem like a very small amount of time to make much of a difference in a relationship, but try it for your self.

Set aside 15 minutes a day to tend to your relationship. Make the effort; the rewards will be sweet all year long. The rewards may feel so good and the benefits so great that you will quickly find more blocks of 15 minutes to dedicate to your relationship.

 

Happy loving, every day.


Dr. Amy Vail will be speaking about the impact of social media on mental health at Wellness Weekend, November 9-11, 2018. See the full schedule and book the full weekend (or just a class!) here.

Keep in touch! Click here to sign up for our email list, and be the first to know about deals, events, and more!