Thursday, December 31, 2009
Year in Review
This year at Hilton Head Health, we've welcomed many new changes. A new pool, new blog, and new programs to say the least.
As we ring in the new year, we welcome 2010, a year for many more positive and exciting changes. Won't you join us!
In case you missed them - here are a few of our favorite blog topics from '09!
Stop, Sit, Eat
Building a Better [Stronger] Body
Snack Attack: The Bar Exam
Roll it Out
Let's Get CEREAL about our Breakfast Choices
From all of us at Hilton Head Health, have a safe and healthy NEW YEAR!
As we ring in the new year, we welcome 2010, a year for many more positive and exciting changes. Won't you join us!
In case you missed them - here are a few of our favorite blog topics from '09!
Stop, Sit, Eat
Building a Better [Stronger] Body
Snack Attack: The Bar Exam
Roll it Out
Let's Get CEREAL about our Breakfast Choices
From all of us at Hilton Head Health, have a safe and healthy NEW YEAR!
Wednesday, December 30, 2009
Goal Setting for the New Year
Stop thinking about the past and start thinking in the present! You’ve set goals before only to watch them fall by the wayside and your passion for change dissipate in a fury of disappointment.
It’s time we envision a “Manifesto for Change”! A document so powerful it will influence the decisions you make in everyday life. A document that manifests itself in the context of your life. Finally, a document so powerful that you derive daily and weekly motivation from visual objects that are constantly reminding you of that relentless passion within. It is time that the New Year finally produces a “New You.”
First, make sure that you adhere to the S.M.A.R.T principle. Your goals should be Specific, Measurable, Attainable, Realistic and Timely.
Specific/Measurable –
Rather than setting the typical weight goal let’s try to focus on something that is behaviorally oriented. For example, things like your endurance (the time it takes you to walk a mile), flexibility (can you reach and get those fingers past those toes?), exercise consistency, portion control, adherence to multiple small meals per day or number of new culinary additions. We all thoroughly understand that if we cumulatively change those habits weight loss will inevitably follow. Secondly, your goal must generate a moment of intense enthusiasm. The split-second that you are willing to brag about for years. It might mean completing your first 5k or graduating from that ballroom dancing class.
Attainable/Realistic – In a crippling world of Black and White we must create a personal Gray area. As Malcolm Gladwell clearly illustrates in the book The Tipping Point, “small changes lead to something larger.” Ancient philosophers may have described it as a sum of the parts. It doesn’t take a genius to know that an unrealistic goal will be destined for failure. Would you be happy losing 25-50 lbs in the next six months? If your answer is yes, then you must be satisfied by a rate seemingly subdued 1-2 lbs per week average rate of weight loss. Small changes do add up!
Timely – As humans we recognize that: more > less and sooner is better than later. Those simple equations give rise to the phenomenon we term instant gratification. Therefore, I encourage you to set 1 month, 3 month, 6 month and 1 year goals. However, the key is reassessing their progress as they are completed and more importantly understanding that failure is an option. WHAT? That’s right, FAILURE IS AN OPTION! The success we view commonly in society is a product of failure and the innate ability to learn from it. As your mother may have once told you, “learn from your mistakes.”
By now your brain is completely resisting the notion of picking up the pen and writing down what goals will ignite this change. But, as Parkinson’s Law describes, we are much more efficient when given a shorter period of time. Consequently, I challenge you to take the next hour to write down your goals.
Once you have created an empowering document I want you to post it in places you see multiple times per day; the background/screensaver on your computer, the nightstand, refrigerator, and bathroom mirror. Let’s create an environment that becomes life-altering. An atmosphere that influences every second of every day. Your goals sheet may then begin manifesting itself in the form of clothing you dream to fit into, quotes that are plastered on the bulletin board or pictures of yourself from the years you spent neglecting life.
The “New You” is ready for a journey into self-discovery. Get to work!
It’s time we envision a “Manifesto for Change”! A document so powerful it will influence the decisions you make in everyday life. A document that manifests itself in the context of your life. Finally, a document so powerful that you derive daily and weekly motivation from visual objects that are constantly reminding you of that relentless passion within. It is time that the New Year finally produces a “New You.”
First, make sure that you adhere to the S.M.A.R.T principle. Your goals should be Specific, Measurable, Attainable, Realistic and Timely.
Specific/Measurable –
Rather than setting the typical weight goal let’s try to focus on something that is behaviorally oriented. For example, things like your endurance (the time it takes you to walk a mile), flexibility (can you reach and get those fingers past those toes?), exercise consistency, portion control, adherence to multiple small meals per day or number of new culinary additions. We all thoroughly understand that if we cumulatively change those habits weight loss will inevitably follow. Secondly, your goal must generate a moment of intense enthusiasm. The split-second that you are willing to brag about for years. It might mean completing your first 5k or graduating from that ballroom dancing class.
Attainable/Realistic – In a crippling world of Black and White we must create a personal Gray area. As Malcolm Gladwell clearly illustrates in the book The Tipping Point, “small changes lead to something larger.” Ancient philosophers may have described it as a sum of the parts. It doesn’t take a genius to know that an unrealistic goal will be destined for failure. Would you be happy losing 25-50 lbs in the next six months? If your answer is yes, then you must be satisfied by a rate seemingly subdued 1-2 lbs per week average rate of weight loss. Small changes do add up!
Timely – As humans we recognize that: more > less and sooner is better than later. Those simple equations give rise to the phenomenon we term instant gratification. Therefore, I encourage you to set 1 month, 3 month, 6 month and 1 year goals. However, the key is reassessing their progress as they are completed and more importantly understanding that failure is an option. WHAT? That’s right, FAILURE IS AN OPTION! The success we view commonly in society is a product of failure and the innate ability to learn from it. As your mother may have once told you, “learn from your mistakes.”
By now your brain is completely resisting the notion of picking up the pen and writing down what goals will ignite this change. But, as Parkinson’s Law describes, we are much more efficient when given a shorter period of time. Consequently, I challenge you to take the next hour to write down your goals.
Once you have created an empowering document I want you to post it in places you see multiple times per day; the background/screensaver on your computer, the nightstand, refrigerator, and bathroom mirror. Let’s create an environment that becomes life-altering. An atmosphere that influences every second of every day. Your goals sheet may then begin manifesting itself in the form of clothing you dream to fit into, quotes that are plastered on the bulletin board or pictures of yourself from the years you spent neglecting life.
The “New You” is ready for a journey into self-discovery. Get to work!
Tuesday, December 29, 2009
Tip of the Day
Track your progress. First measurements to recognize successes and second workout routines to uncover what’s working or not working.
Jillian Michaels Supplement System - SCAM?!
The national television sensation Jillian Michaels has now released her own line of “Fat Burner” Supplements through GNC. I don’t know about you, but this seems a bit contradictory to me. If you’ve ever watched the Biggest Loser you know that she is constantly promoting the need to lose weight safely and naturally. Has the draw of a 35 billion dollar fitness industry final convinced Jillian to turn to the dark side for easy money?
Diet Pills are never the answer to weight loss and no one should know this better than diet guru Jillian Michaels. The launch of her own diet supplement system therefore comes as a bit of a disappointment to those who eschew pill popping for the tried-and-true regimen of diet and exercise in order to lose weight.
So here’s our official stance on supplementation:
“Hilton Head Health supports the daily use of a broad spectrum multivitamin. Those that are broad spectrum, age and gender specific are encouraged. Additionally we recommend the intake of a Vitamin D and Calcium supplement and an Omega-3-fatty acid supplement. In our opinion the science supporting the benefits of this supplementation package far exceed any known risk to supplementation.”
As always, consult your doctor before taking anything.
Monday, December 28, 2009
McDonalds has FREE Wifi – Email Your Cardiologist Right From The Table!
Now that’s convenience! The Wall Street Journal has said it best, McDonalds is trying to transform from “hamburger to hangout”. It turns out that McDonalds will soon be offering free Wifi (wireless internet) from over 14,000 locations across the United States. In the past the service would cost up to $2.95 per two hour session. My gosh, all we need is a reason to spend more time at one of the most notoriously unhealthy fast-food joints. What’s next? I’m imagining that the only semblance of physical activity, the playground, may be replaced by an arcade of sedentary video games.
But, I’ve got to give it to them. They are known for their savvy marketing techniques. This is the company that brought us the phrases, “I’m Lovin’ it!” and the oldie but goodie, “Twoallbeefpattiesspecialsaucelettucecheesepicklesonionsonasesameseedbun.” They brought us the comical clown icon to entice our kids and the playground to keep them begging for more. FYI… It’s predicted that 1 in 3 kids born after 2000 will have diabetes and of minorities the number increases to 1 in 2.
What happened to the sitting around the table and enjoying a meal as a family? How long will this fast-food lifestyle continue?
Friday, December 25, 2009
Thursday, December 24, 2009
Wednesday, December 23, 2009
Map My Run
By: Amber Shadwick, H3 Fitness Specialist
'Tis the holiday travel season and what would we do without our GPS’s? Remember the days when we had to pull out the old paper maps and highlight our driving routes back home or to wherever our travels were taking us?
The simplicity of plugging in the device and having a pleasant voice lead us to our destination is brilliant! What if we could do the same with our exercise routes?
As a fitness enthusiast, I am well aware that we can buy wrist watch GPS devices, however there is an alternative to that bulky, pricey wrist gadget.
A recent website I stumbled across is ideal for mapping walking and running routes wherever you may be. Simply go to www.mapmyrun.com . You can search for runs in your area, map a new run and save it to your profile, as well as log your training (aka at H3:“journaling”).
The website also allows you to search for local races and events. Map my run has a blackberry and iphone app too! Registration to this site FREE! So… why not take some time to browse and utilize this ingenious tool? Once you check it out, lace up those shoes, grab a buddy and or your music and hit the pavement!
'Tis the holiday travel season and what would we do without our GPS’s? Remember the days when we had to pull out the old paper maps and highlight our driving routes back home or to wherever our travels were taking us?
The simplicity of plugging in the device and having a pleasant voice lead us to our destination is brilliant! What if we could do the same with our exercise routes?
As a fitness enthusiast, I am well aware that we can buy wrist watch GPS devices, however there is an alternative to that bulky, pricey wrist gadget.
A recent website I stumbled across is ideal for mapping walking and running routes wherever you may be. Simply go to www.mapmyrun.com . You can search for runs in your area, map a new run and save it to your profile, as well as log your training (aka at H3:“journaling”).
The website also allows you to search for local races and events. Map my run has a blackberry and iphone app too! Registration to this site FREE! So… why not take some time to browse and utilize this ingenious tool? Once you check it out, lace up those shoes, grab a buddy and or your music and hit the pavement!
Tuesday, December 22, 2009
Wright from the Source: Brain Food
By: Bob Wright, H3 Director of Education
What’s good for your heart, is good for your brain.
If that sounds familiar, you probably heard it the last time you visited H3. That’s good news because many people believe that Alzheimer’s and other forms of dementia are caused primarily by bad luck, genetics is just an inevitable consequence of aging.
They are not a normal part of aging, and while bad luck and genetics undoubtedly play a role, lifestyle factors such as diet, exercise, blood pressure and cholesterol among other have a big impact as well.
Take a look at these two short videos from Medline Plus to get some ideas of how you can take steps to lower your risk of Alzheimer’s and other forms of dementia.
Fish and Dementia and High Blood Pressure and the Brain
What’s good for your heart, is good for your brain.
If that sounds familiar, you probably heard it the last time you visited H3. That’s good news because many people believe that Alzheimer’s and other forms of dementia are caused primarily by bad luck, genetics is just an inevitable consequence of aging.
They are not a normal part of aging, and while bad luck and genetics undoubtedly play a role, lifestyle factors such as diet, exercise, blood pressure and cholesterol among other have a big impact as well.
Take a look at these two short videos from Medline Plus to get some ideas of how you can take steps to lower your risk of Alzheimer’s and other forms of dementia.
Fish and Dementia and High Blood Pressure and the Brain
Monday, December 21, 2009
Hitting the Road Soon? – Downloadable Travel Routine
By: Adam Martin, H3 Fitness Director
The holiday travel season is upon us and I’m sure that you are searching through your H3 binder for a strength training solution while on the road. Have no fear, Adam is here! I have included a downloadable copy on this blog post that you can print out and keep in your luggage. I suggest that you put it on top of your clothing rather than buried at the bottom.
You’ll notice that you need no weights, bands or machines to complete this full body strength training routine. Therefore, NO EXCUSES!
Try completing this routine once per week while on the road in addition to frequent aerobic exercising like walking. One time per week will prevent muscle atrophy and help you behaviorally transition back into your typical routine when you arrive home.
Click to view the entire routine.
The holiday travel season is upon us and I’m sure that you are searching through your H3 binder for a strength training solution while on the road. Have no fear, Adam is here! I have included a downloadable copy on this blog post that you can print out and keep in your luggage. I suggest that you put it on top of your clothing rather than buried at the bottom.
You’ll notice that you need no weights, bands or machines to complete this full body strength training routine. Therefore, NO EXCUSES!
Try completing this routine once per week while on the road in addition to frequent aerobic exercising like walking. One time per week will prevent muscle atrophy and help you behaviorally transition back into your typical routine when you arrive home.
Click to view the entire routine.
Tip of the Day
Track your progress. First measurements to recognize successes and second workout routines to uncover what’s working or not working.
Friday, December 18, 2009
Tip of the Day
Sweeten up tonight’s meal. A sweet potato as a side provides an entire day’s worth of vitamin A rich in the powerful antioxidant beta-carotene.
Thursday, December 17, 2009
Holiday Hip Hop
Happy Holiday's from Hilton Head Health!
May your season be full of joy & laughter!
Send your own ElfYourself eCards
Wright from the Source: Fruits & Veggies
By Bob Wright, H3 Director of Education
If there is one thing we know beyond a shadow of a doubt, it is that fruits and vegetables are good for us. Yet only 23% of us consume the recommended minimum of 5 servings a day.
According to a recent CDC report , fewer than 15% meet the target of getting a variety of different color fruits and vegetable. The evidence is over whelming, a diet rich in colorful fruits and vegetables lower the risk of virtually every chronic disease, including obesity.
If you are one of the few meeting the guideline congratulations, keep up the great work. If you are among the 85% that are not, WHAT ARE YOU WAITING FOR. Start today.
For great recipes, check out the member’s only section of our website.
For more information about the many benefits of fruits and vegetable and other tasty recipes go to www.fruitsandveggiesmatter.gov and www.aicr.org (American Institute for Cancer Reseach.)
If there is one thing we know beyond a shadow of a doubt, it is that fruits and vegetables are good for us. Yet only 23% of us consume the recommended minimum of 5 servings a day.
According to a recent CDC report , fewer than 15% meet the target of getting a variety of different color fruits and vegetable. The evidence is over whelming, a diet rich in colorful fruits and vegetables lower the risk of virtually every chronic disease, including obesity.
If you are one of the few meeting the guideline congratulations, keep up the great work. If you are among the 85% that are not, WHAT ARE YOU WAITING FOR. Start today.
For great recipes, check out the member’s only section of our website.
For more information about the many benefits of fruits and vegetable and other tasty recipes go to www.fruitsandveggiesmatter.gov and www.aicr.org (American Institute for Cancer Reseach.)
Wednesday, December 16, 2009
The Worst Food in America
By Adam Martin, H3 Fitness Director
The Worst Food in America
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
2,900 Calories
182 g Fat
240 g Carbs
It’s the caloric equivalent of consuming 14 artery-bombing Krispy Kreme Donuts! Even if you split this ‘starter’ with 3 friends, you’ll have downed well over a meal’s worth of calories. I imagine this alone could feed 10 Victoria Secret Model’s for 10 weeks. What other depression inducing platters can you think of?
(Source: Men’s Health)
The Worst Food in America
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
2,900 Calories
182 g Fat
240 g Carbs
It’s the caloric equivalent of consuming 14 artery-bombing Krispy Kreme Donuts! Even if you split this ‘starter’ with 3 friends, you’ll have downed well over a meal’s worth of calories. I imagine this alone could feed 10 Victoria Secret Model’s for 10 weeks. What other depression inducing platters can you think of?
(Source: Men’s Health)
Tuesday, December 15, 2009
“Are You Pouring on the Pounds?”
By: Adam Martin, H3 Fitness Director
Alright, brace yourself! NYC Health Department’s Anti-Obesity Video and Posters are geared to turn some stomachs. Watch for yourself…
I admit, I had a hard time holding down my breakfast while watching that. But, It does reinforce a “gruesome” reality. The chart below from the USDA echoes the concern.
However, I think there is even more that can be taken from the 100 calorie decrease = 10 lbs/year math. What can you have 100 calories less of? Post to comments!
Alright, brace yourself! NYC Health Department’s Anti-Obesity Video and Posters are geared to turn some stomachs. Watch for yourself…
I admit, I had a hard time holding down my breakfast while watching that. But, It does reinforce a “gruesome” reality. The chart below from the USDA echoes the concern.
However, I think there is even more that can be taken from the 100 calorie decrease = 10 lbs/year math. What can you have 100 calories less of? Post to comments!
Monday, December 14, 2009
What's Your New Year's Resolution?
Lose weight, eat healtheir, stress less...do those make the top of your list?
If so, we have just the thing for you at Hilton Head Health! In the beginning of 2010, we have a workshop focusing on each of the above resolutions. Want to learn more?
Perfect Fit
January 14th - 16th, 2010
Get a jumpstart for your fitness routine during this exercise-intensive, three-day experience. Designed for individuals of all fitness levels, you'll learn how to get the most out of your active lifestyle through inspiring fitness activities as well as 'boot camp'-style workouts. Embrace the Island's natural serenity through activities such as kayaking, biking, hiking and more, and advance at your own level to develop a mental determination, as well as an exercise plan that you can take home with you. Facilitated by H3 Fitness Director, Adam Martin and Fitness Specialist, Amber Shadwick.
Healthy Transitions: Overcoming Emotional Eating
February 4th - 6th, 2010
This three-day workshop, led by H3 Wellness Counselor Johanna Smith-Ellis, will give you the tools and support needed to regain control of your eating. You will have the opportunity to explore the many ways your emotions and everyday stressors can affect your relationship with food and learn a variety of mindful techniques that are key to overcoming these self-sabotaging eating patterns. (Limited to 10 participants.)
Cooking Healthy: Recipe for Success with Chef Marvis Hinson
February 25th - 27th, 2010
Learn how to prepare healthy cuisine at its finest during H3's popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.Learn how to prepare healthy cuisine at its finest during H3's popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.
Don't wait until 2010 - get started today!
If so, we have just the thing for you at Hilton Head Health! In the beginning of 2010, we have a workshop focusing on each of the above resolutions. Want to learn more?
Perfect Fit
January 14th - 16th, 2010
Get a jumpstart for your fitness routine during this exercise-intensive, three-day experience. Designed for individuals of all fitness levels, you'll learn how to get the most out of your active lifestyle through inspiring fitness activities as well as 'boot camp'-style workouts. Embrace the Island's natural serenity through activities such as kayaking, biking, hiking and more, and advance at your own level to develop a mental determination, as well as an exercise plan that you can take home with you. Facilitated by H3 Fitness Director, Adam Martin and Fitness Specialist, Amber Shadwick.
Healthy Transitions: Overcoming Emotional Eating
February 4th - 6th, 2010
This three-day workshop, led by H3 Wellness Counselor Johanna Smith-Ellis, will give you the tools and support needed to regain control of your eating. You will have the opportunity to explore the many ways your emotions and everyday stressors can affect your relationship with food and learn a variety of mindful techniques that are key to overcoming these self-sabotaging eating patterns. (Limited to 10 participants.)
Cooking Healthy: Recipe for Success with Chef Marvis Hinson
February 25th - 27th, 2010
Learn how to prepare healthy cuisine at its finest during H3's popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.Learn how to prepare healthy cuisine at its finest during H3's popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.
Don't wait until 2010 - get started today!
Friday, December 11, 2009
“HOW DAVID BEATS GOLIATH”
By: Adam Martin, H3 Fitness Director
Over the course of the last 5 years I have become very fond of the literary style of sociologist/psychologist/author Malcolm Gladwell. His list of non-fiction bestsellers includes The Tipping Point, Blink and Outliers. Malcolm has a wonderful way of transforming his case studies into a real life situational analysis.
Below I have included a link to an article he wrote for the “Annals of Innovation” blog in the New Yorker titled, How David Beats Goliath. I suggest you print it out, break out the highlighter and enjoy. He intertwines three somewhat unrelated topics to show that David’s biblical victory over Goliath is not an anomaly in common society. He focuses his scientific justification on a study produced by renowned political researcher Ivan Toft. In the review he notes that two factors will determine the success of a “David”. The first, the passion for victory. And secondly, the ability to create an individualized plan in preparation for battle.
I reason that if we are both passionate about change and willing to take our own path to victory rather than a traditional cookie-cutter view we may be more successful. Any comments?
Over the course of the last 5 years I have become very fond of the literary style of sociologist/psychologist/author Malcolm Gladwell. His list of non-fiction bestsellers includes The Tipping Point, Blink and Outliers. Malcolm has a wonderful way of transforming his case studies into a real life situational analysis.
Below I have included a link to an article he wrote for the “Annals of Innovation” blog in the New Yorker titled, How David Beats Goliath. I suggest you print it out, break out the highlighter and enjoy. He intertwines three somewhat unrelated topics to show that David’s biblical victory over Goliath is not an anomaly in common society. He focuses his scientific justification on a study produced by renowned political researcher Ivan Toft. In the review he notes that two factors will determine the success of a “David”. The first, the passion for victory. And secondly, the ability to create an individualized plan in preparation for battle.
I reason that if we are both passionate about change and willing to take our own path to victory rather than a traditional cookie-cutter view we may be more successful. Any comments?
Thursday, December 10, 2009
Tip of the Day
Make your own “fast food.” Avoid the typical chains and look for a healthy grocery store instead.
WE’RE BECOMING SLUGS!! How do we make this stuff fun?
By Adam Martin, H3 Fitness Director
Check out this summary from the January 2008 publication from the ACSM.
In this study they used the newest technology to hit the fitness arena, an accelerometer. An accelerometer is the device used in your iPhone to manipulate the orientation of the screen when you turn it from horizontal to vertical in your hand. It can be found in fitness devices like the body bugg or fitbit. It’s beginning to trump the traditional pedometer in accuracy.
Can you believe that 1 in 40 adults over 60 is moving for a cumulative 30 minutes per day 5 days per week?! Yikes! What’s the problem here? By Tradition, exercise isn’t thought of as fun. I mean, who actually enjoys the sound of their labored breathing? However, a new revolution is developing. Check out this video…
It appears the “Fun Theory” is one we must begin to adopt. Therefore, here’s a short list of activities you may prefer over the treadmill. (PS we offer them all at H3)
- Dancing (Belly, Hip Hop and Latin)
- Drums ALIVE
- Outdoor Activities (Hiking, Biking, Swimming, Kayaking, Snow-Skiing)
- Court or Team Sports
- Cardio-Boxing
- Wii Fit
- Tai Chi
Can you think of any others?
Check out this summary from the January 2008 publication from the ACSM.
In this study they used the newest technology to hit the fitness arena, an accelerometer. An accelerometer is the device used in your iPhone to manipulate the orientation of the screen when you turn it from horizontal to vertical in your hand. It can be found in fitness devices like the body bugg or fitbit. It’s beginning to trump the traditional pedometer in accuracy.
Can you believe that 1 in 40 adults over 60 is moving for a cumulative 30 minutes per day 5 days per week?! Yikes! What’s the problem here? By Tradition, exercise isn’t thought of as fun. I mean, who actually enjoys the sound of their labored breathing? However, a new revolution is developing. Check out this video…
It appears the “Fun Theory” is one we must begin to adopt. Therefore, here’s a short list of activities you may prefer over the treadmill. (PS we offer them all at H3)
- Dancing (Belly, Hip Hop and Latin)
- Drums ALIVE
- Outdoor Activities (Hiking, Biking, Swimming, Kayaking, Snow-Skiing)
- Court or Team Sports
- Cardio-Boxing
- Wii Fit
- Tai Chi
Can you think of any others?
Wednesday, December 9, 2009
Holiday Helpings
You might have noticed a trend in the latest Daily Tips...Holiday HELP!
Here are 10 Holiday Tips (in case you missed them) to incorporate into your lifestyle to stay on track until January 1 2010!
1. Cut down your own Christmas tree this year. Nothing like a little hard work and family fun to get the season rolling.
2. Bake one type of cookie this year and call it quits. Limiting the amount of options is crucial this time a year.
3. Make holiday shopping trips an exercise adventure. Arrive early and walk the entire mall!
4. Before indulging on a few holiday treats remember the healthy vegetables and salad comes first!
5. Head to bed at the same time every night. Irregular sleep patterns are rather typical this time of year.
6. Come up with a new holiday wish list. List one or more lifestyle aspects that you are going to change.
7. Find a home routine. When the days get busier and busier pop in an exercise DVD or complete a bodyweight routine.
8. Allow yourself a little wiggle room. Tis’ the season to spend time with family and friends so make time for fun!
9. Avoid the holiday specialty drinks and look for low-fat calorie options. Standard mocha lattes, hot cocoa, and egg nog are deceivingly caloric.
10. Make merry makeovers. Transform traditional holiday dishes into nutrient rich renditions.
Here are 10 Holiday Tips (in case you missed them) to incorporate into your lifestyle to stay on track until January 1 2010!
1. Cut down your own Christmas tree this year. Nothing like a little hard work and family fun to get the season rolling.
2. Bake one type of cookie this year and call it quits. Limiting the amount of options is crucial this time a year.
3. Make holiday shopping trips an exercise adventure. Arrive early and walk the entire mall!
4. Before indulging on a few holiday treats remember the healthy vegetables and salad comes first!
5. Head to bed at the same time every night. Irregular sleep patterns are rather typical this time of year.
6. Come up with a new holiday wish list. List one or more lifestyle aspects that you are going to change.
7. Find a home routine. When the days get busier and busier pop in an exercise DVD or complete a bodyweight routine.
8. Allow yourself a little wiggle room. Tis’ the season to spend time with family and friends so make time for fun!
9. Avoid the holiday specialty drinks and look for low-fat calorie options. Standard mocha lattes, hot cocoa, and egg nog are deceivingly caloric.
10. Make merry makeovers. Transform traditional holiday dishes into nutrient rich renditions.
Tuesday, December 8, 2009
Tip of the Day
Head to bed at the same time every night. Irregular sleep patterns are rather typical this time of year.
Food Inc.
By Adam Martin, H3 Fitness Director
With a star studded group of producers, including the writers of “Omnivore’s Dilemma” and “Fast Food Nation”, this film was bound to be intriguing. The cover says it best, “You’ll never look at dinner the same way again!” In fact, a Vegan may put this movie in the genre of Horror films.
Food Inc. unveils the startlingly truth behind food production in the United States and raises an important question, “How much do we really know about the food we buy at our local supermarkets and serve to our families?” For me the answer was very little.
The film explains the recent outbreaks in salmonella and e. coli throughout the US, as well as, the gruesome reality behind the corporate and political motivators that have been hidden from you and I. If you liked the documentary Super Size Me you will love Food Inc. I give it 5 out of 5 stars. The movie is rated PG for some graphic images (they are hard to stomach, but it’s time the public sees them).
Click here to watch the trailer.
With a star studded group of producers, including the writers of “Omnivore’s Dilemma” and “Fast Food Nation”, this film was bound to be intriguing. The cover says it best, “You’ll never look at dinner the same way again!” In fact, a Vegan may put this movie in the genre of Horror films.
Food Inc. unveils the startlingly truth behind food production in the United States and raises an important question, “How much do we really know about the food we buy at our local supermarkets and serve to our families?” For me the answer was very little.
The film explains the recent outbreaks in salmonella and e. coli throughout the US, as well as, the gruesome reality behind the corporate and political motivators that have been hidden from you and I. If you liked the documentary Super Size Me you will love Food Inc. I give it 5 out of 5 stars. The movie is rated PG for some graphic images (they are hard to stomach, but it’s time the public sees them).
Click here to watch the trailer.
Monday, December 7, 2009
Tip of the Day
Avoid the holiday specialty drinks and look for low-fat calorie options. Standard mocha lattes, hot cocoa, and egg nog are deceivingly caloric.
Exercise YOUR Motivation
By: Jeff, H3 Program Intern
Note: This is Jeff's last week here as a Program intern at H3. We will miss him greatly --- and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the 'real world'.
There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.
Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.
We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.
For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.
1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”
2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!
3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.
4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.
5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.
6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.
7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.
8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.
9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.
10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!
That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:
"No matter who you are, no matter what you do, you absolutely, positively do have the power to change."
~Bill Phillips~
Note: This is Jeff's last week here as a Program intern at H3. We will miss him greatly --- and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the 'real world'.
There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.
Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.
We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.
For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.
1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”
2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!
3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.
4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.
5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.
6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.
7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.
8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.
9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.
10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!
That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:
"No matter who you are, no matter what you do, you absolutely, positively do have the power to change."
~Bill Phillips~
Friday, December 4, 2009
Tip of the Day
Make merry makeovers. Transform traditional holiday dishes into nutrient rich renditions.
Take the Breakfast Challenge
Here at H3, we are making December the month for our very own ‘breakfast challenge’. As part of our employee wellness program, this month marks the first mission.
Why don’t you take the challenge with us? Try eating a healthy breakfast at least 5 times a week.
Here’s why…
Eating a balanced breakfast is important for your body in so many ways. Not only does it jumpstart your metabolism, but gives you a chance to start the day with a healthy and nutritious meal.
When you eat a healthy breakfast, you’re more likely to:
- Eat more vitamins and minerals
- Eat less fat and cholesterol
- Have better concentration and productivity throughout the morning
- Control your weight
- Have lower cholesterol, which reduces your risk of heart disease
Now that you know why you should eat a healthy breakfast, you may be wondering what counts as ‘healthy’.
A healthy, balanced breakfast consists of:
Whole grains. Examples include: oatmeal, whole-grain cereals (like Fiber One, Kashi Go Lean), whole-grain rolls, English muffins, and granola
Low-fat protein/dairy. Examples include: eggs, egg whites, soy milk, skim milk, cottage cheese, low-fat yogurt, and low-fat cheese
Fruits and Vegetables. These can be added to compliment the above, for example: fresh berries, bananas and apples in cereal or hot oatmeal and peppers, mushrooms, and tomatoes in an omelet.
A combination of each will provide the right amount of complex carbohydrates, fiber, protein and a small amount of fat to keep you full and satisfied through the morning. Try to choose one or two options from each for a well balanced breakfast.
A Few Quick & Easy Options
- Cooked oatmeal with almonds or dried cranberries
- Cold cereal topped with blueberries or a banana
- Multi-grain pancakes with fruit and yogurt
- A whole-grain waffle with peanut butter and banana
- Egg white omelet with peppers and mushrooms
- Low-fat yogurt, granola and fruit
[Source: Mayo Clinic: Healthy Breakfast]
Why don’t you take the challenge with us? Try eating a healthy breakfast at least 5 times a week.
Here’s why…
Eating a balanced breakfast is important for your body in so many ways. Not only does it jumpstart your metabolism, but gives you a chance to start the day with a healthy and nutritious meal.
When you eat a healthy breakfast, you’re more likely to:
- Eat more vitamins and minerals
- Eat less fat and cholesterol
- Have better concentration and productivity throughout the morning
- Control your weight
- Have lower cholesterol, which reduces your risk of heart disease
Now that you know why you should eat a healthy breakfast, you may be wondering what counts as ‘healthy’.
A healthy, balanced breakfast consists of:
Whole grains. Examples include: oatmeal, whole-grain cereals (like Fiber One, Kashi Go Lean), whole-grain rolls, English muffins, and granola
Low-fat protein/dairy. Examples include: eggs, egg whites, soy milk, skim milk, cottage cheese, low-fat yogurt, and low-fat cheese
Fruits and Vegetables. These can be added to compliment the above, for example: fresh berries, bananas and apples in cereal or hot oatmeal and peppers, mushrooms, and tomatoes in an omelet.
A combination of each will provide the right amount of complex carbohydrates, fiber, protein and a small amount of fat to keep you full and satisfied through the morning. Try to choose one or two options from each for a well balanced breakfast.
A Few Quick & Easy Options
- Cooked oatmeal with almonds or dried cranberries
- Cold cereal topped with blueberries or a banana
- Multi-grain pancakes with fruit and yogurt
- A whole-grain waffle with peanut butter and banana
- Egg white omelet with peppers and mushrooms
- Low-fat yogurt, granola and fruit
[Source: Mayo Clinic: Healthy Breakfast]
Thursday, December 3, 2009
Tip of the Day
Avoid the holiday specialty drinks and look for low-fat calorie options. Standard mocha lattes, hot cocoa, and egg nog are deceivingly caloric.
Keeping Your Routine
During the Holiday season, not only do the days become shorter, they might get a little crazy. With traveling, extra shopping trips, household guests and more, our days are kicked out of whack and scheduling may fall apart.
Stay on track with your exercise routine with our YouTube videos. Just tune in straight from your living room and follow along while Adam Martin, Fitness Director, takes you through the motions.
Here is the first video in our Trainer's Palette series, Breaking the Routine. For the other videos, visit our YouTube channel.
(Just in case you were wondering...the "Breaking the Routine" series takes you outside of the gym while incorporating different types of equipment like medicine balls, resistance bands, and dumbbells. We want you to "keep your routine" by tuning in to these quick and easy videos!)
Check it out...
Stay on track with your exercise routine with our YouTube videos. Just tune in straight from your living room and follow along while Adam Martin, Fitness Director, takes you through the motions.
Here is the first video in our Trainer's Palette series, Breaking the Routine. For the other videos, visit our YouTube channel.
(Just in case you were wondering...the "Breaking the Routine" series takes you outside of the gym while incorporating different types of equipment like medicine balls, resistance bands, and dumbbells. We want you to "keep your routine" by tuning in to these quick and easy videos!)
Check it out...
Wednesday, December 2, 2009
Tip of the Day
Find a home routine. When the days get busier and busier pop in an exercise DVD or complete a bodyweight routine.
Tired of Turkey
Tired of your turkey leftovers? Surprise your tastebuds with H3's Sun Coast White Fish recipe.
Several varieties of Bass are local to Hilton Head but any firm fleshed seafood works well with this flavorful topping. Try grouper, salmon, snapper, halibut, or jumbo scallops.
INGREDIENTS:
4 cups mixed baby salad greens
1 ½ pounds fresh fish cut into 5 ounce portions
2 cups fish stock
2 tablespoons sundried tomatoes, julienned
2 tablespoons Greek olives, slivered
¼ cup citrus vinaigrette
4 ounces feta or goat cheese
PREPARATION:
• Place salad greens in Japanese steamer basket
• Lay fish filets on top of greens
• Pour fish stock into the bottom of a pot that will fit the steamer
• Steam fish for 5‐7 minutes depending on thickness
• Combine tomatoes, olives, and vinaigrette and gently warm
• Stir feta or goat cheese (if cheese is soft use as a topping) into vinaigrette
• Place steamed fish and greens on a warmed serving plate and top each piece with a portion of the warm vinaigrette
Serves 4
Calories: appx 150 (depending on the fish)
Fat grams: 7 (depending on the fish)
Several varieties of Bass are local to Hilton Head but any firm fleshed seafood works well with this flavorful topping. Try grouper, salmon, snapper, halibut, or jumbo scallops.
INGREDIENTS:
4 cups mixed baby salad greens
1 ½ pounds fresh fish cut into 5 ounce portions
2 cups fish stock
2 tablespoons sundried tomatoes, julienned
2 tablespoons Greek olives, slivered
¼ cup citrus vinaigrette
4 ounces feta or goat cheese
PREPARATION:
• Place salad greens in Japanese steamer basket
• Lay fish filets on top of greens
• Pour fish stock into the bottom of a pot that will fit the steamer
• Steam fish for 5‐7 minutes depending on thickness
• Combine tomatoes, olives, and vinaigrette and gently warm
• Stir feta or goat cheese (if cheese is soft use as a topping) into vinaigrette
• Place steamed fish and greens on a warmed serving plate and top each piece with a portion of the warm vinaigrette
Serves 4
Calories: appx 150 (depending on the fish)
Fat grams: 7 (depending on the fish)
Tuesday, December 1, 2009
Tip of the Day
Come up with a new holiday wish list. List one or more lifestyle aspects that you are going to change.
Let’s Get CEREAL about Our Breakfast Choice
By: Jeff, H3 Program Intern
Ladies and Gentleman, today it’s time to get cereal (a.k.a. serious) about our breakfast cereal choices. The fact of the matter is: who doesn’t enjoy a tasty bowl of cereal? For some of us (including myself), we would be perfectly and completely satisfied having a bowl for every meal. The good news for us is that several cereals are extremely tasty and truly can provide that whole-grain nutrition to start our days off on the right foot.
However, what’s ridiculous about cereal is that there are so many dang choices; how do we even begin to sort thru the flashy grocery store aisle? Cookie crisp, Kashi GoLean, Raisin Bran, Cheerios, where to begin?
First of all, let’s get acquainted with the Hilton Head Health criteria for selecting a nutritious breakfast bowl. Then I’ll follow up with five solid choices that are sure to not only be slam-packed with whole-grains, but trigger your taste buds.
H3 Breakfast Cereal Criteria:
1. First ingredient must be a whole-grain
2. Must have 3 grams of fiber per 100 calories
3. Calories from sugar have to be 25% or less (excluding dried fruit)
4. Total Fat must be 2 grams or less
5. Ought to be tasty: make it a cereal you’ll look forward to every morning!
Five Solid Choices
1. Fiber One – Honey Clusters:
With the first three ingredients being whole grain wheat, corn bran, and wheat bran, how can you lose? Crammed at full capacity with 13 grams of fiber amounting to 51% of your daily value leaves you stuffed for the entire morning. Only 6 grams of sugar this cereal is secretly sweet and scrumptious.
2. Kashi – Whole Wheat Biscuits
Fairly new to the Kashi family these biscuits are just tasty enough to amuse anyone. Super low in fat, sodium free, including a whole day’s worth of whole-grains. A nice complement to the GoLean Crunch comes in three different varieties: Autumn wheat, Harvest Cinnamon, and my person favorite Island Vanilla.
3. Post – Original Shredded Wheat
For you wheat lovers this is the cereal for you. Highly nutritious, less than a gram of fat and practically no sugar, this is one of the healthiest choices around. For a complete breakfast experience, try adding some fresh fruit and Truvia for the perfect sweetness.
4. General Mills – Total Raisin Bran
A better alternative to regular Kellogg’s Raisin Bran, first two ingredients include: whole-grain wheat and raisins. Higher in sugar, but still meets the criteria based off the dried fruit aspect. Less than a gram of fat per serving and very flavorsome, Total definitely becomes another solid choice for anyone’s morning meal.
5. Kashi – Heart to Heart Honey Toasted Oats
As you can tell I’m a big fan of Kashi, so many varieties all with their nutritional strengths. These Honey Toasted Oats are a crunchy step up from the everyday original cheerios. First three ingredients include whole oat flour, oat bran and evaporated cane juice along with 4 grams of fiber per 100 calories.
So there are just a few solid choices, but there’s many more along the aisle. As one last recommendation, try to steer clear of the lucky charms and cocoa puffs your cereal heavyweights are out there! Now just add some skim milk and you’ll final get CEREAL about your breakfast choice.
If you’re interested in a few more healthy options check out this article written by WebMD reference: Elaine Magee, MPH, RD
http://www.webmd.com/food-recipes/features/choosing-healthy-breakfast-cereal
Ladies and Gentleman, today it’s time to get cereal (a.k.a. serious) about our breakfast cereal choices. The fact of the matter is: who doesn’t enjoy a tasty bowl of cereal? For some of us (including myself), we would be perfectly and completely satisfied having a bowl for every meal. The good news for us is that several cereals are extremely tasty and truly can provide that whole-grain nutrition to start our days off on the right foot.
However, what’s ridiculous about cereal is that there are so many dang choices; how do we even begin to sort thru the flashy grocery store aisle? Cookie crisp, Kashi GoLean, Raisin Bran, Cheerios, where to begin?
First of all, let’s get acquainted with the Hilton Head Health criteria for selecting a nutritious breakfast bowl. Then I’ll follow up with five solid choices that are sure to not only be slam-packed with whole-grains, but trigger your taste buds.
H3 Breakfast Cereal Criteria:
1. First ingredient must be a whole-grain
2. Must have 3 grams of fiber per 100 calories
3. Calories from sugar have to be 25% or less (excluding dried fruit)
4. Total Fat must be 2 grams or less
5. Ought to be tasty: make it a cereal you’ll look forward to every morning!
Five Solid Choices
1. Fiber One – Honey Clusters:
With the first three ingredients being whole grain wheat, corn bran, and wheat bran, how can you lose? Crammed at full capacity with 13 grams of fiber amounting to 51% of your daily value leaves you stuffed for the entire morning. Only 6 grams of sugar this cereal is secretly sweet and scrumptious.
2. Kashi – Whole Wheat Biscuits
Fairly new to the Kashi family these biscuits are just tasty enough to amuse anyone. Super low in fat, sodium free, including a whole day’s worth of whole-grains. A nice complement to the GoLean Crunch comes in three different varieties: Autumn wheat, Harvest Cinnamon, and my person favorite Island Vanilla.
3. Post – Original Shredded Wheat
For you wheat lovers this is the cereal for you. Highly nutritious, less than a gram of fat and practically no sugar, this is one of the healthiest choices around. For a complete breakfast experience, try adding some fresh fruit and Truvia for the perfect sweetness.
4. General Mills – Total Raisin Bran
A better alternative to regular Kellogg’s Raisin Bran, first two ingredients include: whole-grain wheat and raisins. Higher in sugar, but still meets the criteria based off the dried fruit aspect. Less than a gram of fat per serving and very flavorsome, Total definitely becomes another solid choice for anyone’s morning meal.
5. Kashi – Heart to Heart Honey Toasted Oats
As you can tell I’m a big fan of Kashi, so many varieties all with their nutritional strengths. These Honey Toasted Oats are a crunchy step up from the everyday original cheerios. First three ingredients include whole oat flour, oat bran and evaporated cane juice along with 4 grams of fiber per 100 calories.
So there are just a few solid choices, but there’s many more along the aisle. As one last recommendation, try to steer clear of the lucky charms and cocoa puffs your cereal heavyweights are out there! Now just add some skim milk and you’ll final get CEREAL about your breakfast choice.
If you’re interested in a few more healthy options check out this article written by WebMD reference: Elaine Magee, MPH, RD
http://www.webmd.com/food-recipes/features/choosing-healthy-breakfast-cereal
Monday, November 30, 2009
Tip of the Day
Make holiday shopping trips an exercise adventure. Arrive early and walk the entire mall!
Keeping it in Portion Perspective
By Jeff, H3 Program Intern
When we finally come to that final motivation to embark on lasting lifestyle changes, many of us get into that mindset: “This is it, go big or go home this time.” What a fitting phrase right? However, this is where it gets a little shady because when it comes to nutrition we’ve go to stop applying that same principle. In this respect, bigger is never better and our environment is certainly not helping any.
Why is it, when we are out and about, in an airport or at a restaurant, the portion sizes become outrageously enormous? Mammoth muffins, bountiful bagels, plethora pizza slices – it’s unreal on how today’s portion sizes stack up to twenty year’s ago. Let’s put the past in perspective:
Obviously, we all just finished up a great portion controlled Thanksgiving, yet this is still an ideal time to update our perspective. With the holiday season almost in full-gear, there’s definitely going to be plenty more sweets on the horizon. It may not be the pumpkin pies this time, but various treats will be readily available and it’s not always easy to measure the exact portion size. Going along with our portion control theme, here are a few visualization techniques for understanding correct portions specific to several common holiday goodies.
- One square brownie should equal about one package of dental floss
- One slice of cake should equal a deck of cards
- One cinnamon roll should equal the size of a hockey puck
- One ounce of holiday candies should easily fit into the palm of your hand
- One cup of cocoa equals eight ounces
- One cookie should equal roughly two poker chips
- One ½ cup ice cream should equal the size of a light bulb
Nobody wants to spend the holiday’s completely zoning out every treat, therefore by understanding what constitutes “a portion” we can help control the weight. In our H3 portion control class many guest learn the fundamental tips for managing portions. Today, I’ll just give you the top three and hope that the past comparisons and dessert portion visualizations guide you the rest of the way!
Top Tip #1: Re-engineer your home
- “Out of Sight, Out of Mind”
- Buy snacks in single serve
- Keep variety to a minimum
Top Tip #2: Recognize the difference between a portion and a serving
- Read all the labels
- Refer to the H3 food pyramid
Top Tip #3 Eat more slowly and mindfully
- Food will be coming at you left and right so take it easy
- 20 minute rule: Stop, Take a breath, Observe, Proceed
When we finally come to that final motivation to embark on lasting lifestyle changes, many of us get into that mindset: “This is it, go big or go home this time.” What a fitting phrase right? However, this is where it gets a little shady because when it comes to nutrition we’ve go to stop applying that same principle. In this respect, bigger is never better and our environment is certainly not helping any.
Why is it, when we are out and about, in an airport or at a restaurant, the portion sizes become outrageously enormous? Mammoth muffins, bountiful bagels, plethora pizza slices – it’s unreal on how today’s portion sizes stack up to twenty year’s ago. Let’s put the past in perspective:
| 20 Years Ago | Calories | Today | Calories | |
| Bagel | 3” inches | 140 | 6” inches | 350 |
| Muffin | 1.5 oz. | 210 | 4 oz. | 500 |
| Pizza | 2 slices | 500 | 2 large slices | 850 |
Obviously, we all just finished up a great portion controlled Thanksgiving, yet this is still an ideal time to update our perspective. With the holiday season almost in full-gear, there’s definitely going to be plenty more sweets on the horizon. It may not be the pumpkin pies this time, but various treats will be readily available and it’s not always easy to measure the exact portion size. Going along with our portion control theme, here are a few visualization techniques for understanding correct portions specific to several common holiday goodies.
- One square brownie should equal about one package of dental floss
- One slice of cake should equal a deck of cards
- One cinnamon roll should equal the size of a hockey puck
- One ounce of holiday candies should easily fit into the palm of your hand
- One cup of cocoa equals eight ounces
- One cookie should equal roughly two poker chips
- One ½ cup ice cream should equal the size of a light bulb
Nobody wants to spend the holiday’s completely zoning out every treat, therefore by understanding what constitutes “a portion” we can help control the weight. In our H3 portion control class many guest learn the fundamental tips for managing portions. Today, I’ll just give you the top three and hope that the past comparisons and dessert portion visualizations guide you the rest of the way!
Top Tip #1: Re-engineer your home
- “Out of Sight, Out of Mind”
- Buy snacks in single serve
- Keep variety to a minimum
Top Tip #2: Recognize the difference between a portion and a serving
- Read all the labels
- Refer to the H3 food pyramid
Top Tip #3 Eat more slowly and mindfully
- Food will be coming at you left and right so take it easy
- 20 minute rule: Stop, Take a breath, Observe, Proceed
Friday, November 27, 2009
10 Turkey Trotters: H3 Family Affair
By Jeff, H3 Program Intern
Another Thanksgiving gone and past, yet we were all thankful Turkey day began with a blast!! From H3, Ten turkey trotters set out on a mission and without a doubt represented how to have a little fitness fun before the feast. Not only did each and everyone finish, but every single guest or employee jogged part of the way. A few even completed the 10K race, which is no small feat – roughly 6.2 miles burning over 700 calories, man can’t beat that!
The 21st Annual Piggly Wiggly Turkey Trot has been run and power-walked by many in the past, however more than 1,300 runners crawled out of bed this year. The day articulated the mental aspect of health and fitness, amplifying the fact that it’s all about showing up and whatever anyone puts their minds to they can and will accomplish it.
For several, the 5K Trot was the first they had ever encountered and was an experience that will undoubtedly never be forgotten. It’s important to mention that participating in the race as an H3 family made everyone motivate one another and the drive to succeed was faster than ever. This was another link to the chain in creating lifestyle changes and will certainly provide inspiration for future improvements. Above all, we snapped some memorable shots and who could forget receiving the super sweet turkey trot long sleeve tees! Check out a couple of the H3 Trotters:
Some may think we weren’t with our families on this day, but I beg to differ. As past Guests have mentioned, Hilton Head Health’s atmosphere gives off that home away from home feeling, and you truly become apart of the H3 family within days of your stay. The dining hall was spectacularly set up, the feast was fantastically healthy, and the best part was sharing the day with the entire in-house H3 family. Who would have known we were away from home?
Anyhow, Thanksgiving at Hilton Head Health was to say the least a family affair and to prove it here are a few of our guest’s thankful thoughts:
Another Thanksgiving gone and past, yet we were all thankful Turkey day began with a blast!! From H3, Ten turkey trotters set out on a mission and without a doubt represented how to have a little fitness fun before the feast. Not only did each and everyone finish, but every single guest or employee jogged part of the way. A few even completed the 10K race, which is no small feat – roughly 6.2 miles burning over 700 calories, man can’t beat that!
The 21st Annual Piggly Wiggly Turkey Trot has been run and power-walked by many in the past, however more than 1,300 runners crawled out of bed this year. The day articulated the mental aspect of health and fitness, amplifying the fact that it’s all about showing up and whatever anyone puts their minds to they can and will accomplish it.
For several, the 5K Trot was the first they had ever encountered and was an experience that will undoubtedly never be forgotten. It’s important to mention that participating in the race as an H3 family made everyone motivate one another and the drive to succeed was faster than ever. This was another link to the chain in creating lifestyle changes and will certainly provide inspiration for future improvements. Above all, we snapped some memorable shots and who could forget receiving the super sweet turkey trot long sleeve tees! Check out a couple of the H3 Trotters:
Some may think we weren’t with our families on this day, but I beg to differ. As past Guests have mentioned, Hilton Head Health’s atmosphere gives off that home away from home feeling, and you truly become apart of the H3 family within days of your stay. The dining hall was spectacularly set up, the feast was fantastically healthy, and the best part was sharing the day with the entire in-house H3 family. Who would have known we were away from home?
Anyhow, Thanksgiving at Hilton Head Health was to say the least a family affair and to prove it here are a few of our guest’s thankful thoughts:
- "To be here today"
- "For sunshine!"
- "To be apart of the H3 Family"
- "For my health"
- "For H3 and all I've learned"
- "For a week away to myself"
- "For all the friends I've acquired over the years"
- "For new found energy!"
Wednesday, November 25, 2009
Give Thanks for a Healthy Holiday
Tomorrow is Thanksgiving. A time to give thanks for everything in our lives – family, friends, your children, your job, your health – and most importantly the food. The beginning of a holiday season focused on celebration in the form of sweet eats and comfort foods.
Worried about overdoing yourself at Thanksgiving dinner? Set a few goals and you will be sure to walk away from the table a success.
~ Set a realistic weight loss goal for the holiday season: aim to maintain your weight rather than lose weight.
~ Focus on the conversation and the company rather than the food. Besides, laughter feels so much better than having to loosen your belt!
~ Skip the high-fat foods you can get any time (e.g., nuts, cheese, chips) so you can enjoy a small amount of the truly special foods that are only available once a year (like your mom’s homemade sweet potato casserole!)
~ Put some distance between yourself and the food table. Also, when finished eating, remove yourself from lingering at the dinner table and/or kitchen. Gather your family for a fun game or take a brisk walk outdoors, which will take your mind off of mind-less eating!
~ Make sure to eat breakfast! Don’t try to ‘bank’ your calories by skipping the most important meal of the day. Eat a balanced breakfast with whole grains, dairy and fruit. A warm bowl of oatmeal topped with berries will definitely hold your appetite until the main event!
~ Limit your alcohol intake. Eat before you drink. Enjoy a nice glass of red or white wine with your meal, not the whole bottle.
Lastly, and if you do end up feeling a little stuffed, keep it in perspective. If you get right back on track at your next meal, you haven’t done much damage. If you wait until Monday to start over, the extra calories may add up to a few pounds. Plus – Friday make a date to walk off the calories at mall and snag all of the great Black Friday deals! (Plus, don't miss out on ours!)
Tuesday, November 24, 2009
Tip of the Day
Re-hydrate with a glass of water after a morning cup of coffee – caffeine has a diuretic effect, which eliminates essential water from the body.
Healthy Hydration
By Jeff, H3 Program Intern
WATER you up to today? Does it involve a little healthy hydration? Hope so because staying hydrated and consuming the appropriate amount of water should always be on the agenda.
What’s interesting is that our bodies are made up of over 60% water! Not only does H2O flush out toxins harmful to our organs, but it also carries essential nutrients to keep our body’s cells in premium working condition. What’s more, when it comes to weight management, filling up on fluids can help control hunger and may even slightly increase metabolism in the short term.
On that note, you are probably already tapping for the tap water, yet after this blog I’m sure to have you up out of your chair well on your way to the restroom. With that said here’s the how to on healthy hydration and the benefits behind it!
Start with the 8x8 Rule. Most general guidelines recommend drinking eight 8-ounce glasses of water per day so this is a good place to start.
Purchase a BPA free water bottle. Having a close container nearby will certainly keep you company and reaching for further fluids. Why BPA free? Well, BPA is a plastic used in the lining of containers, CDs, DVDs, sports equipment and thousands of other products. The problem here is that oodles of new research have sprung about in regards to its safety. BPA has been linked to breast cancer, prostate cancer, heart disease, hyperactivity and many other negative health conditions. Although not completely proven, we may as well avoid our exposure while hydrating!
Before, during and after. When it comes to hydration your body tends to have a mind of it’s own, and more often than not it won’t signal for immediate H2O replacement. A good rule of thumb for dehydration prevention in short bouts of exercise is to roughly replenish with 12 to 24 more ounces of water. Although, exercise lasting longer than an hour will require even more based off your body weight and how much you sweat.
Live off fruits and veggies. Refilling the water jug is not the only way to boost the H2O balance. According to many sports medicine specialists 30 to 40 percent of our water intake comes from nutrient rich foods. Watermelon and other fruits/veggies are anywhere from 50 to 90% water!
So that’s all well and good, but WATER the benefits?
Every system in the body depends on it. By consuming appropriate amounts you’ll be keeping your body at optimal health. Proper hydration reduces the chances of kidney stones, keeps joints lubricated, prevents constipation, and even lessens the relentlessness of colds and flu.
Lack of water leads to dehydration. This is when feelings of tiredness and fatigue tend to set in. Lightheadedness, headaches, little or no urination and dry mouth are the tell tale signs that it’s time to re-hydrate.
Supplies feelings of fulfillment. Although this is not a lasting effect, it’s certainly a great accompaniment for every meal. Drinking a glass of water with every meal will help curb the appetite and helps us from not overeating.
May increase metabolism. Larger studies are obviously needed yet, in a study done by Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center:
“After subjects drank approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.”
That’s just four fluid essentials along with four fantastic fluid benefits. Anyhow, that should get ya’ll going towards healthier hydration.
References:
Mayo Clinic Staff, Water: How much should you drink every day?
http://www.mayoclinic.com/health/water/NU00283
Boyles, Salynn, WebMD Staff Drinking Water May Speed Weight Loss: Metabolic Rate Increases Slightly With Water Consumption
http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss
WATER you up to today? Does it involve a little healthy hydration? Hope so because staying hydrated and consuming the appropriate amount of water should always be on the agenda.
What’s interesting is that our bodies are made up of over 60% water! Not only does H2O flush out toxins harmful to our organs, but it also carries essential nutrients to keep our body’s cells in premium working condition. What’s more, when it comes to weight management, filling up on fluids can help control hunger and may even slightly increase metabolism in the short term.
On that note, you are probably already tapping for the tap water, yet after this blog I’m sure to have you up out of your chair well on your way to the restroom. With that said here’s the how to on healthy hydration and the benefits behind it!
Start with the 8x8 Rule. Most general guidelines recommend drinking eight 8-ounce glasses of water per day so this is a good place to start.
Purchase a BPA free water bottle. Having a close container nearby will certainly keep you company and reaching for further fluids. Why BPA free? Well, BPA is a plastic used in the lining of containers, CDs, DVDs, sports equipment and thousands of other products. The problem here is that oodles of new research have sprung about in regards to its safety. BPA has been linked to breast cancer, prostate cancer, heart disease, hyperactivity and many other negative health conditions. Although not completely proven, we may as well avoid our exposure while hydrating!
Before, during and after. When it comes to hydration your body tends to have a mind of it’s own, and more often than not it won’t signal for immediate H2O replacement. A good rule of thumb for dehydration prevention in short bouts of exercise is to roughly replenish with 12 to 24 more ounces of water. Although, exercise lasting longer than an hour will require even more based off your body weight and how much you sweat.
Live off fruits and veggies. Refilling the water jug is not the only way to boost the H2O balance. According to many sports medicine specialists 30 to 40 percent of our water intake comes from nutrient rich foods. Watermelon and other fruits/veggies are anywhere from 50 to 90% water!
So that’s all well and good, but WATER the benefits?
Every system in the body depends on it. By consuming appropriate amounts you’ll be keeping your body at optimal health. Proper hydration reduces the chances of kidney stones, keeps joints lubricated, prevents constipation, and even lessens the relentlessness of colds and flu.
Lack of water leads to dehydration. This is when feelings of tiredness and fatigue tend to set in. Lightheadedness, headaches, little or no urination and dry mouth are the tell tale signs that it’s time to re-hydrate.
Supplies feelings of fulfillment. Although this is not a lasting effect, it’s certainly a great accompaniment for every meal. Drinking a glass of water with every meal will help curb the appetite and helps us from not overeating.
May increase metabolism. Larger studies are obviously needed yet, in a study done by Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center:
“After subjects drank approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.”
That’s just four fluid essentials along with four fantastic fluid benefits. Anyhow, that should get ya’ll going towards healthier hydration.
References:
Mayo Clinic Staff, Water: How much should you drink every day?
http://www.mayoclinic.com/health/water/NU00283
Boyles, Salynn, WebMD Staff Drinking Water May Speed Weight Loss: Metabolic Rate Increases Slightly With Water Consumption
http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss
Monday, November 23, 2009
Tip of the Day
Park as far away as possible when parking at the grocery store, mall, or downtown square.
Time to Train: Turkey or Trot?
By Jeff, H3 Program Intern
At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot! No matter what part of the country you live in there’s a Turkey Trot nearby. What’s a Turkey Trot, you may ask? Well simply, it’s the fitness before the feast.
What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year. Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie! Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.
So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.
What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.
Forget about speed. Increasing duration is the first priority as beginners is key.
Listen to your body. Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.
Ease into a routine. Don’t go all out right away – it is important to build-up before.
Keep track. Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!
It’s all about completing the first one. For your first 5K just completing the 3.1 mile trek is a great accomplishment. After that, challenge yourself with some new goals!
Completing the 5K: Beginners Jog/Walk Schedule
W = Walk; J = Jog; # = Minutes
At Hilton Head Health, we are all geared up to be participating in the 21st Annual Piggly Wiggly Turkey Trot at the North End of Island. Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come. I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.
At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot! No matter what part of the country you live in there’s a Turkey Trot nearby. What’s a Turkey Trot, you may ask? Well simply, it’s the fitness before the feast.
What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year. Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie! Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.
So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.
What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.
Forget about speed. Increasing duration is the first priority as beginners is key.
Listen to your body. Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.
Ease into a routine. Don’t go all out right away – it is important to build-up before.
Keep track. Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!
It’s all about completing the first one. For your first 5K just completing the 3.1 mile trek is a great accomplishment. After that, challenge yourself with some new goals!
Completing the 5K: Beginners Jog/Walk Schedule
| Week | Sun. | Mon. | Tue. | Wed. | Thurs. | Fri. | Sat. | Total |
| 1 | W20 | Rest | W10 | Rest | W15 | Rest | W10 | W55 |
| 2 | W25 | Rest | W15 | Rest | W20 | Rest | W15 | W75 |
| 3 | W30 | Rest | W20 | Rest | W25 | Rest | W20 | W95 |
| 4 | W40 | Rest | W30 | Rest | W30 | Rest | W30 | W130 |
| 5 | W20 | Rest | W10 | Rest | W20 | Rest | W15 | W65 light week |
| 6 | J10 W20 | Rest | J5 W15 | Rest | J10 W15 | Rest | J5 W25 | J30 W75 |
| 7 | J15 W20 | Rest | J10 W20 | Rest | J15 W15 | Rest | J10 W20 | J50 W75 |
| 8 | J20 W20 | Rest | J10 W25 | Rest | J15 W20 | Rest | J15 W25 | J60 W95 |
| 9 | J25 W25 | Rest | J15 W15 | Rest | J20 W20 | Rest | J15 W15 | J75 W50 |
| 10 | 5K Race Day! | Rest | J15 W15 | Rest | J15 W10 | Rest W10-15 | Rest | J30 W55 Taper |
W = Walk; J = Jog; # = Minutes
At Hilton Head Health, we are all geared up to be participating in the 21st Annual Piggly Wiggly Turkey Trot at the North End of Island. Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come. I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.
Friday, November 20, 2009
Tip of the Day
Pick up coaching your kid’s sports team. This is a great way to spend more time with family, while burning some extra calories.
Holiday Gift Guide
Looking for the perfect gift idea? Why not give a gift that everyone will love, but also benefit from.
Top 10 Healthy Holiday Gifts:
1. Travel Yoga Mat $ Great for your traveling yogi – this yoga mat folds up and fits in bags of all sizes.
2. Insulated Lunch Bag $ A great insulated lunch sack that will keep your food hot/cold for up to 4 hours! It’s a lunch bag you will want to use over and over.
3. iPod Shuffle $$ The newest generation of the iPod shuffle holds over 1000 songs and is the perfect size for the person on the go! They even come in 5 bright colors.
4. Thai Massage Gift Certificate $$ An ancient and sacred form of healing with roots in Yoga and Ayurveda that combines rhythmic massage, acupressure, asanas (Yogic stretching exercises), gentle twisting, energy work, and meditation. Great relief from holiday stress!
5. Dance Lessons $$ Always wanted to learn how to salsa, tango or even hip hop? It’s never too late to learn! Check with your local fitness center or dance studio for beginner lessons.
6. Rollerblades $$ A great gift for kids, and adults! You can find a pair your local sporting goods store.
7. Stylish Gym Bag $$ The hottest gym accessory – you’ll want to carry this bag everywhere! With room for a laptop, removable straps, this trendy bag even comes with a removable water resistant pouch to hold your sweaty gear.
8. Garmin Forerunner 405 $$$ For the runner in your life – help them train smarter. A GPS device you can sync [wirelessly] with your computer – monitors heart rate, distance, pace and calories burned.
9. Wii Fit $$$ Keep the family entertained – and fit! Not only can you make your own custom routine, but test your strength, yoga, and aerobics.
10. Cooking Healthy workshop $$$ A great gift for the foodie in your family! Our Cooking Healthy workshop is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Next year will feature 4 different and exciting Chefs – including our very own Chef Cathryn Matthes and Chef Marvis Hinson.
Top 10 Healthy Holiday Gifts:
1. Travel Yoga Mat $ Great for your traveling yogi – this yoga mat folds up and fits in bags of all sizes.
2. Insulated Lunch Bag $ A great insulated lunch sack that will keep your food hot/cold for up to 4 hours! It’s a lunch bag you will want to use over and over.
3. iPod Shuffle $$ The newest generation of the iPod shuffle holds over 1000 songs and is the perfect size for the person on the go! They even come in 5 bright colors.
4. Thai Massage Gift Certificate $$ An ancient and sacred form of healing with roots in Yoga and Ayurveda that combines rhythmic massage, acupressure, asanas (Yogic stretching exercises), gentle twisting, energy work, and meditation. Great relief from holiday stress!
5. Dance Lessons $$ Always wanted to learn how to salsa, tango or even hip hop? It’s never too late to learn! Check with your local fitness center or dance studio for beginner lessons.
6. Rollerblades $$ A great gift for kids, and adults! You can find a pair your local sporting goods store.
7. Stylish Gym Bag $$ The hottest gym accessory – you’ll want to carry this bag everywhere! With room for a laptop, removable straps, this trendy bag even comes with a removable water resistant pouch to hold your sweaty gear.
8. Garmin Forerunner 405 $$$ For the runner in your life – help them train smarter. A GPS device you can sync [wirelessly] with your computer – monitors heart rate, distance, pace and calories burned.
9. Wii Fit $$$ Keep the family entertained – and fit! Not only can you make your own custom routine, but test your strength, yoga, and aerobics.
10. Cooking Healthy workshop $$$ A great gift for the foodie in your family! Our Cooking Healthy workshop is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Next year will feature 4 different and exciting Chefs – including our very own Chef Cathryn Matthes and Chef Marvis Hinson.
Thursday, November 19, 2009
Tip of the Day
Don’t let your body adapt! Change one or more of the training components to your program.
Hilton Head Comedy Club: A Healthy Hit
By: Jeff, H3 Program Intern
Thursday night’s about to strike, what to do!? We can head to bed after a long hard day of exercise and engaging lectures at Hilton Head Health or hit the streets for a night out on the island. Regardless of how busy our guest’s days are it’s always fun to have an outing with the entire H3 family.
Since Fit Week 2009, we have added an every week adventure to the schedule, the notorious Hilton Head Comedy Club. The club is owned and operated by John Biddle and Michael Paskevich and has given our guests the opportunity to experience Las Vegas comedic talent week in and week out. Each week a different comic comes to town to provide a few laughs, and the talent these two gentlemen bring in is among the best. To say the least, the outing has been nothing short of another healthy hit!
[caption id="attachment_1058" align="aligncenter" width="300" caption="Last week's BONK Show at Hilton Head Comedy Club"]
[/caption]
A Healthy hit, how so you ask? Well, if we get to really thinking about it, laugh out loud fun supplies far more benefits to our minds and bodies than we may be aware. Check out our 4 – 3 – 2 – 1 countdown:
Physical Health Benefits:
1. Boosts Immunity. Increases immune cells and decreases our stress hormones.
2. Decreases Pain. Laughter triggers endorphins they may temporarily relieve pain.
3. Guards Against Heart Disease. Improves our blood vessel functioning while increasing blood flow.
4. Muscle Relaxation. One solid bout of laughter relieves tension and stress for up to 45 minutes.
Mental Health Benefits:
1. Alleviates Anxiety and Fear. When you laugh there’s no way to feel sad, angry, or scared!
2. Elevates Mood. Who doesn’t feel splendid when they are laughing?
3. Reduces Unnecessary Stress. An opportunity to relax, allows us to focus and be in the moment.
Social Health Benefits:
1. Enhances relationships and group connections. Keeps them fresh and exciting, creates an emotional sharing effect.
2. Does away with conflict. Lets us stop judging, criticisms and doubts fly out the window.
Number one:
1. Laughter is versatile and contagious. No matter what’s going on in our lives a simple smile goes a long way. Plus it's fun, free, and easy to execute!
Alright guys, so there’s the 4 – 3 – 2 – 1 when it comes to healthy humor. I encourage ya’ll to attend the Hilton Head Comedy Club when you make the trek down here. Guests week after week have enjoyed the top notch entertainment, and hey who knew a night at the club could provide so many benefits?
Let me just leave y’all with one more fun fact about laughing… In a study done by Vanderbilt University, they found adults burn an average of 1.3 calories per minute. Looks like it’s time to laugh it up!
For more information about the Hilton Head Comedy Club go to:
http://hiltonheadcomedyclub.com/
Reference:
“Laughter is the Best Medicine” Melinda Smith, M.A., Gina Kemp, M.A., and Jeanne Segal, Ph.D., May 2009, http://helpguide.org/life/humor_laughter_health.htm
Thursday night’s about to strike, what to do!? We can head to bed after a long hard day of exercise and engaging lectures at Hilton Head Health or hit the streets for a night out on the island. Regardless of how busy our guest’s days are it’s always fun to have an outing with the entire H3 family.
Since Fit Week 2009, we have added an every week adventure to the schedule, the notorious Hilton Head Comedy Club. The club is owned and operated by John Biddle and Michael Paskevich and has given our guests the opportunity to experience Las Vegas comedic talent week in and week out. Each week a different comic comes to town to provide a few laughs, and the talent these two gentlemen bring in is among the best. To say the least, the outing has been nothing short of another healthy hit!
[caption id="attachment_1058" align="aligncenter" width="300" caption="Last week's BONK Show at Hilton Head Comedy Club"]
[/caption]A Healthy hit, how so you ask? Well, if we get to really thinking about it, laugh out loud fun supplies far more benefits to our minds and bodies than we may be aware. Check out our 4 – 3 – 2 – 1 countdown:
Physical Health Benefits:
1. Boosts Immunity. Increases immune cells and decreases our stress hormones.
2. Decreases Pain. Laughter triggers endorphins they may temporarily relieve pain.
3. Guards Against Heart Disease. Improves our blood vessel functioning while increasing blood flow.
4. Muscle Relaxation. One solid bout of laughter relieves tension and stress for up to 45 minutes.
Mental Health Benefits:
1. Alleviates Anxiety and Fear. When you laugh there’s no way to feel sad, angry, or scared!
2. Elevates Mood. Who doesn’t feel splendid when they are laughing?
3. Reduces Unnecessary Stress. An opportunity to relax, allows us to focus and be in the moment.
Social Health Benefits:
1. Enhances relationships and group connections. Keeps them fresh and exciting, creates an emotional sharing effect.
2. Does away with conflict. Lets us stop judging, criticisms and doubts fly out the window.
Number one:
1. Laughter is versatile and contagious. No matter what’s going on in our lives a simple smile goes a long way. Plus it's fun, free, and easy to execute!
Alright guys, so there’s the 4 – 3 – 2 – 1 when it comes to healthy humor. I encourage ya’ll to attend the Hilton Head Comedy Club when you make the trek down here. Guests week after week have enjoyed the top notch entertainment, and hey who knew a night at the club could provide so many benefits?
Let me just leave y’all with one more fun fact about laughing… In a study done by Vanderbilt University, they found adults burn an average of 1.3 calories per minute. Looks like it’s time to laugh it up!
For more information about the Hilton Head Comedy Club go to:
http://hiltonheadcomedyclub.com/
Reference:
“Laughter is the Best Medicine” Melinda Smith, M.A., Gina Kemp, M.A., and Jeanne Segal, Ph.D., May 2009, http://helpguide.org/life/humor_laughter_health.htm
Tuesday, November 17, 2009
Tip of the Day
Reduce television exposure – pick your favorite television shows to watch and then use the other time for exercise or other activities.
All good things come to an end.
Reunion Week is over, but we can't say we didn't go out with a bang!
Friday's festivities wrapped up with a 70's mock-tail party & Disco dance. Everyone came dressed in their best attire - bell bottoms, afros, beads and more! Then we hustled the night away under the lights from the disco ball.
Don't miss out on our next Members Only week, Spring Breakaway - focusing on food and fitness during the best time of year on Hilton Head Island (spring)!
Take a look at pictures from the photo booth and dance:
Enjoying 'Mock-tail' Hour:
Having fun in the Photo Booth:
Do the Hustle!
Even staff enjoyed the party!
Friday's festivities wrapped up with a 70's mock-tail party & Disco dance. Everyone came dressed in their best attire - bell bottoms, afros, beads and more! Then we hustled the night away under the lights from the disco ball.
Don't miss out on our next Members Only week, Spring Breakaway - focusing on food and fitness during the best time of year on Hilton Head Island (spring)!
Take a look at pictures from the photo booth and dance:
Enjoying 'Mock-tail' Hour:
Having fun in the Photo Booth:
Do the Hustle!
Even staff enjoyed the party!
Monday, November 16, 2009
Tip of the Day
Wear a fitness device – pedometers and heart rate monitors are awesome for tracking progress in any fitness program.
Warm up to Cool down: What's the deal?
By Jeff, H3 Program Intern
Why do fitness instructors have us perform warm-ups or for that matter cool-downs, were already done with the workout – what’s the point? A great number of us are busy beavers, off to work, getting the kids ready for school, and trying to squeeze a quick workout into all that isn’t always easy. We might as well skip out on the exercise warm-up and cool-down right?
This may surprise you, but taking into account these two considerations is frankly as important as anything else when it comes to fitness classes. Safety is always the number one priority in an exercise program, therefore never skip out on a proper warm-up or cool-down!
Today I’m here to break it down for ya, hopefully prove the importance of including the two duties, and a few tips for what should be included.
The Warm Up
Purpose: physiologically prepares the body for exercise
Prevents: cardiovascular complications and musculoskeletal injury
Promotes: circulation and muscle flexibility
Tips to Take
-Choose an activity that uses the same muscles you’ll use during the workout
- For example: If about to Tread it Out, walk at a brisk pace on the treadmill
- Duration should be roughly 5 to 10 minutes
- If your tight do a few light stretches before beginning the workout
The Cool Down
Purpose: allows your body to get back to pre-exercise levels
Prevents: post-exercise hypotension (fainting) and muscle soreness/stiffness
Promotes: venous return and faster recovery
Tips to Take
- Walk or continue the activity at low intensity
- Duration similar to the warm-up, 5 to 10 minutes should suffice
- After a strenuous workout is the best time to stretch! Remember the H3 acronym: All Cars Should Have Quick Brakes
- Focus stretching the Achilles, calves, shins, hamstrings, quads, and back
- Relax and get some solid deep breaths going
Well that’s pretty much the deal. Warm-ups and cool-downs are certainly not rocket science; however they are commonly overlooked. Time always plays a role, but with any luck you’re a little less tempted to skip out. No matter whom we are our bodies definitely need the time to prepare for exercise so let’s at least grant them the opportunity!
Reference:
“Aerobic exercise: How to warm up and cool down” ,Mayo Clinic Staff, March 20, 2009 http://www.mayoclinic.com/print/exercise/SM00067/METHOD=print
Why do fitness instructors have us perform warm-ups or for that matter cool-downs, were already done with the workout – what’s the point? A great number of us are busy beavers, off to work, getting the kids ready for school, and trying to squeeze a quick workout into all that isn’t always easy. We might as well skip out on the exercise warm-up and cool-down right?
This may surprise you, but taking into account these two considerations is frankly as important as anything else when it comes to fitness classes. Safety is always the number one priority in an exercise program, therefore never skip out on a proper warm-up or cool-down!
Today I’m here to break it down for ya, hopefully prove the importance of including the two duties, and a few tips for what should be included.
The Warm Up
Purpose: physiologically prepares the body for exercise
Prevents: cardiovascular complications and musculoskeletal injury
Promotes: circulation and muscle flexibility
Tips to Take
-Choose an activity that uses the same muscles you’ll use during the workout
- For example: If about to Tread it Out, walk at a brisk pace on the treadmill
- Duration should be roughly 5 to 10 minutes
- If your tight do a few light stretches before beginning the workout
The Cool Down
Purpose: allows your body to get back to pre-exercise levels
Prevents: post-exercise hypotension (fainting) and muscle soreness/stiffness
Promotes: venous return and faster recovery
Tips to Take
- Walk or continue the activity at low intensity
- Duration similar to the warm-up, 5 to 10 minutes should suffice
- After a strenuous workout is the best time to stretch! Remember the H3 acronym: All Cars Should Have Quick Brakes
- Focus stretching the Achilles, calves, shins, hamstrings, quads, and back
- Relax and get some solid deep breaths going
Well that’s pretty much the deal. Warm-ups and cool-downs are certainly not rocket science; however they are commonly overlooked. Time always plays a role, but with any luck you’re a little less tempted to skip out. No matter whom we are our bodies definitely need the time to prepare for exercise so let’s at least grant them the opportunity!
Reference:
“Aerobic exercise: How to warm up and cool down” ,Mayo Clinic Staff, March 20, 2009 http://www.mayoclinic.com/print/exercise/SM00067/METHOD=print
Thursday, November 12, 2009
Tip of the Day
Eat at home more often than not – by doing so you’ll get valuable nutrition into every meal.
Ode to Hilton Head Health
Reunion Week is winding down, but the fun just keeps on coming. Here is an excerpt from last night's poetry reading. Stay tuned for more updates!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
You’re where I love to tread,
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Even when I finish and my legs feel like lead!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
You keep me Fit and Fed,
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Bring on that whole wheat bread!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
“Exercise, eat right, and love yourself,” you said –
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
I’d take no other place instead!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Can’t I thermal on a moped?
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
9:00 already?? That’s it, I’m off to bed!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
You’re where I love to tread,
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Even when I finish and my legs feel like lead!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
You keep me Fit and Fed,
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Bring on that whole wheat bread!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
“Exercise, eat right, and love yourself,” you said –
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
I’d take no other place instead!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Can’t I thermal on a moped?
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
9:00 already?? That’s it, I’m off to bed!
Wednesday, November 11, 2009
Activate with Added Calories
By Jeff, H3 Program Intern
Today I’m up to 10,000 steps and it is only lunchtime! Man, I’ve already walked roughly 5 miles (2,000 steps per mile) and burned about 500 – 550 calories (100 – 110 per mile). All the thermal walks and exercise classes are certainly paying off, but what about ordinary day-to-day activities, besides walking to the reflector tree and back?
What’s interesting is that some of the activities and things you are already doing are burning calories! So for you calorie counters out there, here’s a list of common every day activities and the average amount of calories burned per hour:
Pretty crazy huh? Who knew gardening or even cleaning heavily for roughly an hour expends between 300 and 550 calories!
At H3, one thing that’s good to see is that many of our guests like to wear pedometers and who could blame them? It’s their own personal calorie tracking device recording every step they take. As individuals looking to lead healthier lifestyles, it’s definitely nice to have the ability to track our progress and improvements. Baseline figures such as the ordinary activities chart above and pedometers allow each of us to track our calorie expenditure for the day.
So if you are an avid calorie counter, I hope you are surprised by some of the numbers above. Also, come on down to H3 and complete a Star card, that way you’ll earn a brand new pedometer, compliments of us! All and all, if you’re looking for even more of calorie burn, besides just treading classes – activate your life with added activities. That way if it is one of those days that you just can’t possibly make the gym you’ll still be doing something. Remember – something is always better than nothing!
Reference:
http://www.prohealth.com/weightloss/tools/exercise/calculator2_2.cfm
Today I’m up to 10,000 steps and it is only lunchtime! Man, I’ve already walked roughly 5 miles (2,000 steps per mile) and burned about 500 – 550 calories (100 – 110 per mile). All the thermal walks and exercise classes are certainly paying off, but what about ordinary day-to-day activities, besides walking to the reflector tree and back?
What’s interesting is that some of the activities and things you are already doing are burning calories! So for you calorie counters out there, here’s a list of common every day activities and the average amount of calories burned per hour:
| Activity (1 hour) | Calories: 150 lbs | Calories: 200 lbs. | Calories:250 lbs. |
| Automobile Repair | 204.12 | 272.6 | 340.2 |
| Cooking, Preparing Dinner | 171.46 | 228.61 | 285.77 |
| Child Care | 204.12 | 272.16 | 340.20 |
| Coaching | 269.44 | 359.25 | 449.06 |
| Cleaning, Light Effort | 171.46 | 228.61 | 285.77 |
| Cleaning, Moderate Effort | 236.78 | 315.71 | 394.63 |
| Cleaning, Heavy Effort | 306.18 | 408.25 | 510.30 |
| Dancing, General | 306.18 | 408.25 | 510.30 |
| Gardening, General | 338.84 | 451.79 | 564.73 |
| Mowing the Lawn, General | 375.58 | 500.77 | 625.97 |
| Moving, Household Items, Boxes | 477.64 | 636.85 | 796.07 |
| Raking, the Lawn | 269.44 | 359.22 | 449.06 |
| Shoveling Snow, By Hand | 408.24 | 544.32 | 680.40 |
| Stroller, Pushing or Pulling Child | 171.46 | 228.61 | 285.77 |
| Sweeping | 269.44 | 359.25 | 449.06 |
Pretty crazy huh? Who knew gardening or even cleaning heavily for roughly an hour expends between 300 and 550 calories!
At H3, one thing that’s good to see is that many of our guests like to wear pedometers and who could blame them? It’s their own personal calorie tracking device recording every step they take. As individuals looking to lead healthier lifestyles, it’s definitely nice to have the ability to track our progress and improvements. Baseline figures such as the ordinary activities chart above and pedometers allow each of us to track our calorie expenditure for the day.
So if you are an avid calorie counter, I hope you are surprised by some of the numbers above. Also, come on down to H3 and complete a Star card, that way you’ll earn a brand new pedometer, compliments of us! All and all, if you’re looking for even more of calorie burn, besides just treading classes – activate your life with added activities. That way if it is one of those days that you just can’t possibly make the gym you’ll still be doing something. Remember – something is always better than nothing!
Reference:
http://www.prohealth.com/weightloss/tools/exercise/calculator2_2.cfm
Tuesday, November 10, 2009
Oldies But Goodies
Take a look at some of my favorite H3 Daily posts --- in case you missed them!
- Get in the spirit of giving thanks - what are you grateful for? Attitude of Gratitude
- Stay on track this Holiday season by keeping your appetitte at bay. Get Your Snack On gives many tasty Metabo Meal ideas.
- Maintain your weight this year by keeping dibs on what you eat. Writing your pounds off one meal (and snack) at a time.
- Keep your portions under control with this post - It's an Optical Illusion!
What's your favorite post? Haven't seen anything you like -- we are always open to advice!
- Get in the spirit of giving thanks - what are you grateful for? Attitude of Gratitude
- Stay on track this Holiday season by keeping your appetitte at bay. Get Your Snack On gives many tasty Metabo Meal ideas.
- Maintain your weight this year by keeping dibs on what you eat. Writing your pounds off one meal (and snack) at a time.
- Keep your portions under control with this post - It's an Optical Illusion!
What's your favorite post? Haven't seen anything you like -- we are always open to advice!
Monday, November 9, 2009
Tip of the Day
Make sure to eat before exercise. A pre-exercise snack is an important boost in preparation for an intense workout.
Peace, Love and Health
Today marks the beginning of H3’s 2nd annual Reunion Week! Read more about Reunion Week – and get a special 70’s playlist here.
To get the festivities going, we started the week with a special Tie-Dye party. Other than dodging a few raindrops, it was a big hit. Everyone was buzzing in excitement to unveil the end result of their designs.
After everyone was finished, they headed off to compete in the Shipyard Challenge or take a stab at their culinary skills in our Healthy Cooking session.
Stay tuned all week for highlights from our celebration of living a healthy lifestyle!
Friday, November 6, 2009
Tip of the Day
Never completely eliminate foods from your diet – eat the favorites in smaller amounts (cookies, fries, etc.). It's all about moderation.
Holiday Survival Guide: Fitness
It’s [almost] that time of year again. The hustle and bustle of the holiday season is rapidly approaching ; full of family, friends, long lines, company parties and not to mention those irresistible holiday treats everywhere you turn. With all that is coming up in the next few months, some of you are probably wondering how you’re going to maintain a healthy diet and exercise routine, while juggling your increasingly hectic schedule. Don’t worry! With the right attitude and a little planning, staying on track will be a breeze.
What do you do when there is no time to hit the gym? Answer: have a back-up plan! Remember, doing something is always better than doing nothing (especially when it comes to exercise). When you are pressed for time, opt for a quick 30 minute full body circuit routine, which incorporates both strength and cardiovascular training. This holiday season, don’t let yourself sing the jingle bell blues because you let your workout plan go completely out the window. Instead, give yourself some options so that you can stay on track and be merry all season long!
Jingle-bell rock your holiday habits into shape by examining five of Hilton Head Health’s surefire tips to maintaining a holiday exercise plan.
1. CONDENSE OR SHORTEN YOUR WORKOUTS
• Craft strength and resistance training sessions that are manageable to your holiday schedule (reduce a 60 minute routine to 30 minutes)
• Reduce cardio routines to whatever time you have, but kick up the intensity (5 to 10 minutes of intense cardio is better than doing nothing)
• Flip this page over for Hilton Head Health sample routines
2. USE HOLIDAY TRADITIONS TO YOUR ADVANTAGE
• Involve the entire family: cut down your own tree this year, put up the entire decoration collection or even twist the holiday shopping into an exercise affair
• Weather permitting; go ice skating, sledding, snowboarding, skiing, tubing walk and look at neighborhood decorations – find any excuse to keep the entire family moving!
3. PLACE EXERCISE AT THE TOP OF YOUR CHRISTMAS LIST
• Sit down before the season starts and schedule out the specific times you can exercise each week – plan it out
• Try working out before the day even starts that way you’ll be set for the entire day and work around family commitments
4. WRAP YOURSELF ONE OR TWO PRESENTS BEFORE THE SEASON BEGINS
• Buy versatile home exercise equipment that you can use at a moment’s notice such as a jump rope, resistance bands, a fit ball, a few light free weights and even a fitness video or two
5. PLAN TO RELAX
• Don’t lose sight of the real reason for the holidays – it’s a time to celebrate and spend with those closest to you
• Tis’ the season to be merry; hence make an effort to not to go overboard with fitting in every single workout, remain flexible and stress free!
• After the holidays it is essential to ease back into the normal routine
The Workouts
H3 Seasonal Strength Training
Duration: Less than 30 minutes
Warm Up: 5 minutes (Tread, Jump Rope, Jumping Jacks)
Routine: 2 – 3 full circuits
2:00 to 3:00 minute rest in between circuits
Cool Down: 5 minutes (Tread, Walk)
H3 Seasons Greetings Calisthenics
Duration: 10 minutes
H3 Sleigh Ride Treading
Duration: 20 minutes
* Note increased intensity due to shorter duration
What do you do when there is no time to hit the gym? Answer: have a back-up plan! Remember, doing something is always better than doing nothing (especially when it comes to exercise). When you are pressed for time, opt for a quick 30 minute full body circuit routine, which incorporates both strength and cardiovascular training. This holiday season, don’t let yourself sing the jingle bell blues because you let your workout plan go completely out the window. Instead, give yourself some options so that you can stay on track and be merry all season long!
Jingle-bell rock your holiday habits into shape by examining five of Hilton Head Health’s surefire tips to maintaining a holiday exercise plan.
1. CONDENSE OR SHORTEN YOUR WORKOUTS
• Craft strength and resistance training sessions that are manageable to your holiday schedule (reduce a 60 minute routine to 30 minutes)
• Reduce cardio routines to whatever time you have, but kick up the intensity (5 to 10 minutes of intense cardio is better than doing nothing)
• Flip this page over for Hilton Head Health sample routines
2. USE HOLIDAY TRADITIONS TO YOUR ADVANTAGE
• Involve the entire family: cut down your own tree this year, put up the entire decoration collection or even twist the holiday shopping into an exercise affair
• Weather permitting; go ice skating, sledding, snowboarding, skiing, tubing walk and look at neighborhood decorations – find any excuse to keep the entire family moving!
3. PLACE EXERCISE AT THE TOP OF YOUR CHRISTMAS LIST
• Sit down before the season starts and schedule out the specific times you can exercise each week – plan it out
• Try working out before the day even starts that way you’ll be set for the entire day and work around family commitments
4. WRAP YOURSELF ONE OR TWO PRESENTS BEFORE THE SEASON BEGINS
• Buy versatile home exercise equipment that you can use at a moment’s notice such as a jump rope, resistance bands, a fit ball, a few light free weights and even a fitness video or two
5. PLAN TO RELAX
• Don’t lose sight of the real reason for the holidays – it’s a time to celebrate and spend with those closest to you
• Tis’ the season to be merry; hence make an effort to not to go overboard with fitting in every single workout, remain flexible and stress free!
• After the holidays it is essential to ease back into the normal routine
The Workouts
H3 Seasonal Strength Training
Duration: Less than 30 minutes
Warm Up: 5 minutes (Tread, Jump Rope, Jumping Jacks)
Routine: 2 – 3 full circuits
2:00 to 3:00 minute rest in between circuits
| Exercise | Repetitions |
| Bench Squats | 12 to 15 |
| Dumbbell Chest Press | 12 to 15 |
| Bench Step Ups | 12 to 15 |
| Dumbbell Rows | 12 to 15 |
| Calf Raises | 12 to 15 |
| Dumbbell Tricep Kickbacks | 12 to 15 |
Cool Down: 5 minutes (Tread, Walk)
H3 Seasons Greetings Calisthenics
Duration: 10 minutes
| Time | Callisthenic |
| 0:00 to 1:00 | Brisk walk outside or around the house |
| 1:00 to 2:00 | Jumping Jacks |
| 2:00 to 3:00 | Squats |
| 3:00 to 4:00 | High Knees |
| 4:00 to 5:00 | Lunges in place |
| 5:00 to 6:00 | Jump rope (pretend if you don’t have one) |
| 6:00 to 7:00 | Cross-Country Ski |
| 7:00 to 8:00 | Squats |
| 8:00 to 9:00 | Jumping Jacks |
| 9:00 to 10:00 | Cool it down – slowly walk |
H3 Sleigh Ride Treading
Duration: 20 minutes
| Treadmill | Incline | Min | Level | Elliptical/Bike |
| Warm up pace | 3% | 1 – 5 | 3 | Warm up pace |
| Hill #1 | 6% | 5 – 6 | 5 | Hill #1 |
| 9% | 6 – 7 | 7 | ||
| 12% | 7 – 8 | 9 | ||
| RPE 7 | 15% | 8 – 9 | 10 | RPE 7 |
| Challenging pace! | 12% | 9 – 10 | 9 | Challenging pace! |
| 10% | 10 – 11 | 5 | ||
| Speed (2 minutes) | 5% | 11 – 12 | 4 | Speed (2 minutes) |
| Increase speed 0.2 | 4% | 12 – 13 | 4 | Increase arm use |
| Decrease speed 0.3 | 4% | 13 – 14 | 4 | Decrease pace |
| Hill #2 | 8% | 14 – 15 | 6 | Hill #2 |
| 12% | 15 – 16 | 8 | ||
| 8% | 16 – 17 | 6 | ||
| Cool down | 4% | 17 – 18 | 4 | Cool down |
| Decrease Speed 0.2 | 3% | 18 – 19 | 3 | Decrease pace |
| Decrease Speed 0.2 | 3% | 19 – 20 | 3 | Decrease pace |
* Note increased intensity due to shorter duration
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