Wednesday, September 30, 2009
Tip of the Day
Eat every color of the rainbow. Eating a colorful mix of fruits and vegetables daily will deliver essential vitamins, minerals, phytochemicals, and fiber!
Head Hunger: Avoiding the Appetite Ambush
By: Jeff, H3 Program Intern
Boredom strikes … What do you do? Quick! Think! … Are you tying up the tennis shoes to hit the streets for a thermal walk or are you reaching into the freezer for a delicious indulgence?
We’ve all been there – victims of eating when were not hungry, so how can we avoid this appetite ambush? Underneath are 3 of the most common surefire signals to help you recognize when your head is doing the eating and not your stomach.
Sudden: Emotional eating (a.k.a. Head Hunger) always comes on suddenly. One second you’re watching your favorite television show and the next you’re craving something sweet. It’s really a spur of the moment kind of feeling that can be sparked or paired with any emotion.
Specific: According to psychologists, emotional eating cravings are usually very specific. People seem to desire that one particular comfort food and won’t be satisfied with just any type of chow, especially not fruits and vegetables.
Shameful: If you happened to eat by listening to the head, then there will usually be feelings of guilt and you’ll promise to make up for the eating in some other way. Feelings of guilt should never be left behind after a meal (we eat to live right?). So if you are bumming out and saying to yourself “Oh, I’ll skip a meal tomorrow to make up for it,” your hunger was certainly not physical.
Now that you know how to distinguish between emotional hunger and physical hunger, you may be thinking how can I not only recognize these signals, but overcome them. The biggest thing for me personally is not keeping these so called “trigger or comfort foods” in the house. Consequently, I do not keep ice cream in the apartment because I have realized that this is a food I can’t control.
The good thing is I am not alone, ice cream happens to be the number one comfort food for Americans. To put it simply, I like to think of the phrase “out of sight, out of stomach.” By not making the frozen treat readily available and having viable substitutes, I am more apt to reach for an apple or a yogurt when I need a pick me up.
Here at Hilton Head Health, Dr. Beth Leermakers, our Wellness Counselor provides noteworthy lectures on Stress Eating and Overcoming Emotional Eating, which give our Guests a larger scope on this topic. Moreover, the H3 program has been proud to host specialty weeks featuring Johanna Smith-Ellis, a certified psychologist, whose experience has led her to be very knowledgeable on the subject. Since you may have missed them on your last visit, or have not yet stayed at H3, below is a quick glimpse to what I’ve picked up in lectures on how to evade emotional eating.
¨ Write down your trigger foods
¨ Create a list of alternatives (Use the alphabet!)
¨ Find a comfort food that’s healthy
¨ Go for a signature H3 thermal walk!
¨ Call a friend or take a nap
¨ Check out some resources on emotional eating (*)
There are a few tricks that work for most people, but strive to find what is ideal for you personally. Remember, we all over eat sometimes and there is no reason to feel guilty about it! I am by no means an expert, thus I’ll leave you with a few resources to peruse at your leisure.
Nevertheless, keep in mind the 3 S’s to recognize head hunger, and think of this quote when the appetite ambush arises:
“If hunger is not the problem, then eating is not the solution.”
~ Anonymous
Check it out:
WebMD; http://www.webmd.com/diet/features/emotional-eating-feeding-your-feelings
Mayo Clinic; http://www.mayoclinic.com/health/weight-loss/MH00025
Boredom strikes … What do you do? Quick! Think! … Are you tying up the tennis shoes to hit the streets for a thermal walk or are you reaching into the freezer for a delicious indulgence?
We’ve all been there – victims of eating when were not hungry, so how can we avoid this appetite ambush? Underneath are 3 of the most common surefire signals to help you recognize when your head is doing the eating and not your stomach.
Sudden: Emotional eating (a.k.a. Head Hunger) always comes on suddenly. One second you’re watching your favorite television show and the next you’re craving something sweet. It’s really a spur of the moment kind of feeling that can be sparked or paired with any emotion.
Specific: According to psychologists, emotional eating cravings are usually very specific. People seem to desire that one particular comfort food and won’t be satisfied with just any type of chow, especially not fruits and vegetables.
Shameful: If you happened to eat by listening to the head, then there will usually be feelings of guilt and you’ll promise to make up for the eating in some other way. Feelings of guilt should never be left behind after a meal (we eat to live right?). So if you are bumming out and saying to yourself “Oh, I’ll skip a meal tomorrow to make up for it,” your hunger was certainly not physical.
Now that you know how to distinguish between emotional hunger and physical hunger, you may be thinking how can I not only recognize these signals, but overcome them. The biggest thing for me personally is not keeping these so called “trigger or comfort foods” in the house. Consequently, I do not keep ice cream in the apartment because I have realized that this is a food I can’t control.
The good thing is I am not alone, ice cream happens to be the number one comfort food for Americans. To put it simply, I like to think of the phrase “out of sight, out of stomach.” By not making the frozen treat readily available and having viable substitutes, I am more apt to reach for an apple or a yogurt when I need a pick me up.
Here at Hilton Head Health, Dr. Beth Leermakers, our Wellness Counselor provides noteworthy lectures on Stress Eating and Overcoming Emotional Eating, which give our Guests a larger scope on this topic. Moreover, the H3 program has been proud to host specialty weeks featuring Johanna Smith-Ellis, a certified psychologist, whose experience has led her to be very knowledgeable on the subject. Since you may have missed them on your last visit, or have not yet stayed at H3, below is a quick glimpse to what I’ve picked up in lectures on how to evade emotional eating.
¨ Write down your trigger foods
¨ Create a list of alternatives (Use the alphabet!)
¨ Find a comfort food that’s healthy
¨ Go for a signature H3 thermal walk!
¨ Call a friend or take a nap
¨ Check out some resources on emotional eating (*)
There are a few tricks that work for most people, but strive to find what is ideal for you personally. Remember, we all over eat sometimes and there is no reason to feel guilty about it! I am by no means an expert, thus I’ll leave you with a few resources to peruse at your leisure.
Nevertheless, keep in mind the 3 S’s to recognize head hunger, and think of this quote when the appetite ambush arises:
“If hunger is not the problem, then eating is not the solution.”
~ Anonymous
Check it out:
WebMD; http://www.webmd.com/diet/features/emotional-eating-feeding-your-feelings
Mayo Clinic; http://www.mayoclinic.com/health/weight-loss/MH00025
Tuesday, September 29, 2009
Tip of the Day
Eat like a farmer. Visit a local farm stand or market before they close for the season!
Take Strides at Sunrise
By: Jeff, H3 Program Intern
The morning alarm clock … nothing better than hearing that buzz, beep, or radio echo is there? Naturally we would rather hear many other sounds at that 7 a.m. hour of the morning, but luckily we can take advantage of that snooze button! Unfortunately, while we’re snoozing others are strolling to the sunrise and making the most of their morning march.
Here at Hilton Head Health, Guests have the opportunity to fully utilize their time and walk one of the best beaches in South Carolina. The H3 experience is one of a kind and every day begins with a breathtaking sunrise beach walk. Many of our guests find beach walks to be one of their favorite experiences of the program, and in actuality use the time to prepare mentally for the day ahead of them. Among other things it’s also a great way to socialize with one another in a peaceful and calming atmosphere.
So here’s your morning motivation to take those strides at sunrise:
- Walking on the beach uses almost double the energy as walking on the street
- Some studies have shown that an average adult burns 25% or more calories walking wave side verses on a hard surface
- The uneven levels of the beach improves balance and coordination
- Reduces pressure on the largest joints in your body (the knees)
- Boosts your mood and diminishes stress
Not only is striding by the sunrise invigorating, but springing up out of the sack can really pay huge dividends for your health.
To put it simply, a guest (who by the way never misses a beach walk) once said to me “I enjoy beach walks, they are what I do … an awesome way to start the day.”
The morning alarm clock … nothing better than hearing that buzz, beep, or radio echo is there? Naturally we would rather hear many other sounds at that 7 a.m. hour of the morning, but luckily we can take advantage of that snooze button! Unfortunately, while we’re snoozing others are strolling to the sunrise and making the most of their morning march.
Here at Hilton Head Health, Guests have the opportunity to fully utilize their time and walk one of the best beaches in South Carolina. The H3 experience is one of a kind and every day begins with a breathtaking sunrise beach walk. Many of our guests find beach walks to be one of their favorite experiences of the program, and in actuality use the time to prepare mentally for the day ahead of them. Among other things it’s also a great way to socialize with one another in a peaceful and calming atmosphere.
So here’s your morning motivation to take those strides at sunrise:
- Walking on the beach uses almost double the energy as walking on the street
- Some studies have shown that an average adult burns 25% or more calories walking wave side verses on a hard surface
- The uneven levels of the beach improves balance and coordination
- Reduces pressure on the largest joints in your body (the knees)
- Boosts your mood and diminishes stress
Not only is striding by the sunrise invigorating, but springing up out of the sack can really pay huge dividends for your health.
To put it simply, a guest (who by the way never misses a beach walk) once said to me “I enjoy beach walks, they are what I do … an awesome way to start the day.”
Monday, September 28, 2009
Tip of the Day
Choose a personal trainer who is ACSM, NSCA, or ACE certified – these are the top rated and most well-renowned certifications.
Move It Monday: Tread it Out
Decisions, decisions … what ought I do today? With limitless classes and possibilities at Hilton Head Health guests have the opportunity to participate in anything they desire! What’s interesting though is that the most popular class at H3 involves one of the universal least desired pieces of equipment: the notorious treadmill. This would lead you to believe that treading real isn’t too popular? Nevertheless, I am here to tell you that is lie, treading is truthfully the most popular class at H3.
So what makes this class so cherished? Here are the top ten reasons as to why guests love to tread it out, I am positive many of our guests would agree!
1) Time flies when you tread it out. In the midst of so many different elevation and speed intervals the class seems to be over before it even begins!
2) Allows all participants to work at their own pace. Every class becomes your own workout and it’s great because class after class an individual can challenge themselves further!
3) Ability to use what you want. What's more! You can use virtually any piece of exercise equipment such as a treadmill, elliptical, NU Step.
4) it's different each class. Typically there are 3 hills and 2 speed intervals per workout, but they always differ in time and intensity.
5) A variety of instructors and music. Nearly all instructors at H3 teach treading so there’s constantly a new motivator (a.k.a. instructor) and fresh music!
6) Priceless Camaraderie. At all times there are lots of partakers. Exercise classes are always more fun and inspiring with more people!
7) A workout to take home. Treading is transferable. Without a doubt an exercise class that can be performed with a friend or at the gym back home.
8) Encourages good posture, long strides, and deep breathing. Treading class really develops lasting safe exercise skills
9) You sincerely sweat it out. Such a great workout that it’s easy to sweat! However, it’s so fun that nobody minds!
10) Afterwards you feel amazing. Time and time again guests have mentioned that they feel refreshed! “Man, I feel great” or “That was an awesome workout!”
Therefore, when you return to Hilton Head Health or stay for your very first time – make sure to sign up early for treading. Otherwise, you’ll really be missing out on the top ten reasons to Tread it Out!
Want a sneak peek -- try this H3 Treading Routine yourself. Once you fall in love - you will have to come visit H3 for the real thing!
Treading Routine
So what makes this class so cherished? Here are the top ten reasons as to why guests love to tread it out, I am positive many of our guests would agree!
1) Time flies when you tread it out. In the midst of so many different elevation and speed intervals the class seems to be over before it even begins!
2) Allows all participants to work at their own pace. Every class becomes your own workout and it’s great because class after class an individual can challenge themselves further!
3) Ability to use what you want. What's more! You can use virtually any piece of exercise equipment such as a treadmill, elliptical, NU Step.
4) it's different each class. Typically there are 3 hills and 2 speed intervals per workout, but they always differ in time and intensity.
5) A variety of instructors and music. Nearly all instructors at H3 teach treading so there’s constantly a new motivator (a.k.a. instructor) and fresh music!
6) Priceless Camaraderie. At all times there are lots of partakers. Exercise classes are always more fun and inspiring with more people!
7) A workout to take home. Treading is transferable. Without a doubt an exercise class that can be performed with a friend or at the gym back home.
8) Encourages good posture, long strides, and deep breathing. Treading class really develops lasting safe exercise skills
9) You sincerely sweat it out. Such a great workout that it’s easy to sweat! However, it’s so fun that nobody minds!
10) Afterwards you feel amazing. Time and time again guests have mentioned that they feel refreshed! “Man, I feel great” or “That was an awesome workout!”
Therefore, when you return to Hilton Head Health or stay for your very first time – make sure to sign up early for treading. Otherwise, you’ll really be missing out on the top ten reasons to Tread it Out!
Want a sneak peek -- try this H3 Treading Routine yourself. Once you fall in love - you will have to come visit H3 for the real thing!
Treading Routine
| Minutes | Incline | Speed | |
| Warm Up | 0-5 | 0 | Comfortable walking pace |
| Hill One | 1 | 5 | +0.2 |
| 1 | 9 | +0.2 | |
| 1 | 12 | +0.2 | |
| 1 | 14 | 0 | |
| 1 | 15 | 0 | |
| 1 | 9 | 0 | |
| 1 | 3 | 0 | |
| Speed Interval | 1 | 3 | Challenging speed |
| 30 sec | 3 | Recovery | |
| 1 | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| 1 | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| Hill Two | 1 | 6 | 0 |
| 1 | 9 | 0 | |
| 1 | 11 | 0 | |
| 1 | 13 | 0 | |
| 1 | 11 | 0 | |
| 1 | 9 | 0 | |
| 1 | 6 | 0 | |
| 1 | 3 | 0 | |
| Hill Three | 1 | 8 | 0 |
| 1 | 13 | 0 | |
| 1 | 15 | 0 | |
| 1 | 13 | 0 | |
| 1 | 8 | 0 | |
| 1 | 15 | 0 | |
| 1 | 10 | 0 | |
| 1 | 8 | 0 | |
| 1 | 3 | 0 | |
| Speed Interval | 1 | 3 | Challenging speed |
| 30 sec | 3 | Recovery | |
| 30 sec | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| 1 | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| 30 sec | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| 1 | 3 | As hard as you can! | |
| Cool Down | 5-10 | 0 |
Friday, September 25, 2009
Tip of the Day
Stay informed. Read a journal, article, or book on the topic of health that interests you most!
What's In a Word.....
Article written by Kelly Hillyer
fat farm: 1969 (noun) a health spa that specializes in weight reduction
When you think ‘fat farm,’ what typically comes to mind?—Dorm-style bunk bed living quarters, traveling in herds to the dining room, everyone performing the same mundane activities, Kirstie Alley…Just hearing the phrase causes a string of unpleasant images to flood into our heads, when in reality, according to Merriam-Webster’s Dictionary; a fat farm is “a health spa that specializes in weight reduction.” I think that it is time to re-evaluate and really re-consider the negative connotations associated with the phrase ‘fat farm.’
Consumer trends reveal that people between the ages of 44 and 62, who are searching for weight loss destinations, use the phrase ‘fat farm,’ which makes me think-- the Baby Boomers are right on target. They know they want weight loss, and they’re not afraid to search for ‘fat farms.’
This makes me wonder- if the Baby Boomer generation has no problem calling them what they are, why does everyone else? What’s so wrong with calling them ‘fat farms’? Why do we, as a society, have a problem with telling our friends and family that we’re going to a ‘fat farm’ for the week to better our lives and to make the necessary improvements to our daily lifestyle?
I think that it is finally time to let go of the negative implications associated with ‘fat farms’ because no matter how you want to dress up a weight loss spa, fitness retreat, health resort, weight loss spa—you are in fact traveling to a destination for the purpose of losing weight aka fat farm.
For over 30 years, Hilton Head Health (H3) has been recognized as a premier weight loss destination in the United States. When you take a step back and look at the big picture experience H3 has to offer, you will see that it is one of the most innovative, personalized fat farms in the nation. H3 creates an individualized weight loss plan in a relaxed, comfortable environment that allows each Individual to take the necessary steps to a healthier life. Everything from the fitness regime to nutritional meal plan is tailored to the Individual, allowing and encouraging successful and sustainable weight loss.
In all, fat farms are the not-so-newest craze in health and fitness, but they are still one of the most effective approaches to weight loss.
fat farm: 1969 (noun) a health spa that specializes in weight reduction
When you think ‘fat farm,’ what typically comes to mind?—Dorm-style bunk bed living quarters, traveling in herds to the dining room, everyone performing the same mundane activities, Kirstie Alley…Just hearing the phrase causes a string of unpleasant images to flood into our heads, when in reality, according to Merriam-Webster’s Dictionary; a fat farm is “a health spa that specializes in weight reduction.” I think that it is time to re-evaluate and really re-consider the negative connotations associated with the phrase ‘fat farm.’
Consumer trends reveal that people between the ages of 44 and 62, who are searching for weight loss destinations, use the phrase ‘fat farm,’ which makes me think-- the Baby Boomers are right on target. They know they want weight loss, and they’re not afraid to search for ‘fat farms.’
This makes me wonder- if the Baby Boomer generation has no problem calling them what they are, why does everyone else? What’s so wrong with calling them ‘fat farms’? Why do we, as a society, have a problem with telling our friends and family that we’re going to a ‘fat farm’ for the week to better our lives and to make the necessary improvements to our daily lifestyle?
I think that it is finally time to let go of the negative implications associated with ‘fat farms’ because no matter how you want to dress up a weight loss spa, fitness retreat, health resort, weight loss spa—you are in fact traveling to a destination for the purpose of losing weight aka fat farm.
For over 30 years, Hilton Head Health (H3) has been recognized as a premier weight loss destination in the United States. When you take a step back and look at the big picture experience H3 has to offer, you will see that it is one of the most innovative, personalized fat farms in the nation. H3 creates an individualized weight loss plan in a relaxed, comfortable environment that allows each Individual to take the necessary steps to a healthier life. Everything from the fitness regime to nutritional meal plan is tailored to the Individual, allowing and encouraging successful and sustainable weight loss.
In all, fat farms are the not-so-newest craze in health and fitness, but they are still one of the most effective approaches to weight loss.
Thursday, September 24, 2009
Tip of the Day
Eat right when you wake up. This jump starts your metabolism for the entire day and prevents energy imbalance!
Exercise at Home with Workout Videos
Guest Post: Former H3 Guest, Leslie G.
If you’ve spent time at Hilton Head Health, you know the days are filled with opportunities to move.
From the sunrise beach walk to the thermal walk after dinner, it’s easy to find ways to add a few more steps on your pedometer. You can try dozens of fun, new exercise options during your stay, and you’re bound to find something you like – something that you’re likely to pursue when you return home.
But what about that? How do H3 guests keep up the momentum after they’ve left the Island? What if you’ve fallen in love with Latin dance workouts, but there’s no class in your neighborhood? What if you discovered that you love to walk, but the weather keeps you inside more often than not?
For some, exercise videos are the answer. One of the most comprehensive online and mail order sources for videos is Collage Video. If you’ve been through the H3 program, you’ll find Collage Video mentioned in the materials you received at the end of your stay.
I started exercising with workout videos more than 20 years ago, for one very simple reason. I live in Minneapolis and we have long winters. The thought of going for a run (or driving to the gym) when there’s snow and ice all around leaves me, well, cold! Also, I exercise before heading to the office, and exercise videos make it easy to add a workout to my morning routine.
Interestingly enough, Collage Video is also based in Minneapolis. I think they recognized there was a big market right in their own backyard! No need to travel to the Twin Cities to buy, however. You can shop for videos by mail with their catalog, but you’ll also want to check out their website at www.collagevideo.com
Collage Video offers every type of exercise video imaginable – you can search by workout type, fitness level, your goals (weight loss, flexibility, strength) and more. You can search for popular instructors like Jillian Michaels from The Biggest Loser, or Leslie Sansone, the reigning queen of at home walking videos.
The best feature of the Collage Video website is the video player that lets you preview clips from nearly 1000 exercise videos for sale on the site. You can get a real feel for the tempo of the workout before you buy. Too fast (or slow) for your taste? A little too dance-y? You’ll know before you place an order. You can hear the instructor’s voice, and for me, this is key. Are they encouraging, silly, menacing, no-nonsense? You can choose the instructor and workout that will work for you.
Best of all, Collage Video has tapes and DVDs for many of the activities you tried and came to love during your stay at H3 – from aerobics to yoga, and everything in between. Another great feature – “every video on the site has been tested by an ACE-certified instructor and a ‘regular person.’ “They also have a wonderful section called “Success Stories” where you can see photos and read stories from women and men who have lost weight and gotten fit by way of exercise videos.
Can you tell I’m a big fan?! For me, exercising at home is the easiest, most effective way to stay in shape. I’ll be back every so often to review individual workout DVDs, so check back often. Until then, just keep moving!
If you’ve spent time at Hilton Head Health, you know the days are filled with opportunities to move.
From the sunrise beach walk to the thermal walk after dinner, it’s easy to find ways to add a few more steps on your pedometer. You can try dozens of fun, new exercise options during your stay, and you’re bound to find something you like – something that you’re likely to pursue when you return home.
But what about that? How do H3 guests keep up the momentum after they’ve left the Island? What if you’ve fallen in love with Latin dance workouts, but there’s no class in your neighborhood? What if you discovered that you love to walk, but the weather keeps you inside more often than not?
For some, exercise videos are the answer. One of the most comprehensive online and mail order sources for videos is Collage Video. If you’ve been through the H3 program, you’ll find Collage Video mentioned in the materials you received at the end of your stay.
I started exercising with workout videos more than 20 years ago, for one very simple reason. I live in Minneapolis and we have long winters. The thought of going for a run (or driving to the gym) when there’s snow and ice all around leaves me, well, cold! Also, I exercise before heading to the office, and exercise videos make it easy to add a workout to my morning routine.
Interestingly enough, Collage Video is also based in Minneapolis. I think they recognized there was a big market right in their own backyard! No need to travel to the Twin Cities to buy, however. You can shop for videos by mail with their catalog, but you’ll also want to check out their website at www.collagevideo.com
Collage Video offers every type of exercise video imaginable – you can search by workout type, fitness level, your goals (weight loss, flexibility, strength) and more. You can search for popular instructors like Jillian Michaels from The Biggest Loser, or Leslie Sansone, the reigning queen of at home walking videos.
The best feature of the Collage Video website is the video player that lets you preview clips from nearly 1000 exercise videos for sale on the site. You can get a real feel for the tempo of the workout before you buy. Too fast (or slow) for your taste? A little too dance-y? You’ll know before you place an order. You can hear the instructor’s voice, and for me, this is key. Are they encouraging, silly, menacing, no-nonsense? You can choose the instructor and workout that will work for you.
Best of all, Collage Video has tapes and DVDs for many of the activities you tried and came to love during your stay at H3 – from aerobics to yoga, and everything in between. Another great feature – “every video on the site has been tested by an ACE-certified instructor and a ‘regular person.’ “They also have a wonderful section called “Success Stories” where you can see photos and read stories from women and men who have lost weight and gotten fit by way of exercise videos.
Can you tell I’m a big fan?! For me, exercising at home is the easiest, most effective way to stay in shape. I’ll be back every so often to review individual workout DVDs, so check back often. Until then, just keep moving!
Wednesday, September 23, 2009
Tip of the Day
Work up a sweat at every workout. You’ll have more stamina for other enjoyable activities and your muscles will be trained!
Get past the hump!
2 days remaining until the weekend…but who’s counting!? If you are like me, you may need a bit of stress relief in your life. A little relaxation…
The hustle and bustle of work and life has finally caught up to me – and I feel at wits end! Instead of pulling my hair out – which is what I feel like doing – or running straight to the freezer for a scoop (or 3) of ice cream – I am going to practice a few helpful coping strategies I learned here at H3.
- Jot it down. Start a ‘stress journal’ and spend 10 – 15 minutes writing about stressful events and how they made you feel. This will help you not only get it out – but also pin point where your stress is coming from.
- Laugh, cry, and scream! A healthy way to relieve stress is to simply let it all out. If you don’t have a friend or family member you feel comfortable sharing with, find a local counselor or professional.
- Do something you love. Find a hobby, volunteer, or spend time with friends and family. You may feel overwhelmed at the thought of adding another item to your task list, but these may help take your mind off what’s stressing you.
- Meditate or pray. A great way to focus and relax your racing mind!
- Sweat it out. Regular exercise is a GREAT way to manage stress. Try exercises like kick-boxing (which actually let you fight out your aggression) or calming exercises like yoga or tai-chi. Get those endorphins pumping!
- Try these relaxation techniques. Performing Progressive Muscle Relaxation will help relieve muscle tension. You can perform this exercise either sitting or lying down.
- Just Breathe… Chest breathing is often associated with chronic stress and tension – you know, the short rapid breaths. Try breathing from your abdomen – which helps regulate your heart rate and reduce the anxious feeling.
- Treat yourself to a massage. No explanation needed for this one ;)
Now that you are equipped with the best coping methods around – don’t worry – only 2 more days!
The hustle and bustle of work and life has finally caught up to me – and I feel at wits end! Instead of pulling my hair out – which is what I feel like doing – or running straight to the freezer for a scoop (or 3) of ice cream – I am going to practice a few helpful coping strategies I learned here at H3.
- Jot it down. Start a ‘stress journal’ and spend 10 – 15 minutes writing about stressful events and how they made you feel. This will help you not only get it out – but also pin point where your stress is coming from.
- Laugh, cry, and scream! A healthy way to relieve stress is to simply let it all out. If you don’t have a friend or family member you feel comfortable sharing with, find a local counselor or professional.
- Do something you love. Find a hobby, volunteer, or spend time with friends and family. You may feel overwhelmed at the thought of adding another item to your task list, but these may help take your mind off what’s stressing you.
- Meditate or pray. A great way to focus and relax your racing mind!
- Sweat it out. Regular exercise is a GREAT way to manage stress. Try exercises like kick-boxing (which actually let you fight out your aggression) or calming exercises like yoga or tai-chi. Get those endorphins pumping!
- Try these relaxation techniques. Performing Progressive Muscle Relaxation will help relieve muscle tension. You can perform this exercise either sitting or lying down.
- Just Breathe… Chest breathing is often associated with chronic stress and tension – you know, the short rapid breaths. Try breathing from your abdomen – which helps regulate your heart rate and reduce the anxious feeling.
- Treat yourself to a massage. No explanation needed for this one ;)
Now that you are equipped with the best coping methods around – don’t worry – only 2 more days!
Tuesday, September 22, 2009
Tip of the Day
Try out a new recipe. By cooking more you’ll not only gain control over your nutrition, but save money!
Snack Attack: The Bar Exam
Guest Post from Jeff Ford, H3 Program Intern
As Americans we are always on the go, things to do people to see right? The only problem with keeping our commitments and sticking to these busy schedules is sometimes our lifestyles seem to throw our nutrition on the back burner. In all honesty it’s no ones fault, just the way life is!
With school now back in full session and work beginning to pick up, it becomes very difficult to make the right choices or even have time to grab a snack.
Fruits, vegetables, and unprocessed foods will ALWAYS be the preferred route, but today I’ve got some great alternatives when time doesn’t allow for that H3 Metabo or cutting up them apples, and sprinkling that cinnamon.
Over the years, I have tried many nutrition (snack and meal) bars each with their own unique flare. I have grown accustom to choosing the healthiest bars whether traveling or switching between college classes.
These are my favorites:
Fiber One – Packed with fiber, 35% of your daily fiber (9 grams) and only 140 calories! The only issue here is one of the ingredients is HFC (high fructose corn syrup), which should be consumed in moderation. Flavors include: oats and peanut butter, chocolate, caramel, apple streusel, and strawberries.
Kashi Go Lean Crunch – Pretty amazing bars, surprisingly low in fat and delicious. These bars are rather new to the scene, but provide superior taste to the previous TLC bars, yet again another great option provided by Kashi. (try the caramel)
Luna Snack, Nutz over Chocolate – I had never heard of these bars, but they look great nutritionally, especially if your looking for a lower calorie option. Trusted and tasteful brand, certainly time to try (I can’t wait)!
South Beach Living Snack Bars – What it lacks tastefully the bar makes up nutritionally, another very nice low-calorie option with minimal sugars.
CLIF Bar* – In one word these bars are … Phenomenal. Great for hikes and other adventures, plus 70% of the ingredients are certified organic. These scrumptious oats can be confused for a candy bar. The only evident concern is definitely moderation because of the amount of sugars. Flavors include: chocolate brownie, carrot cake, peanut toffee buzz, crunchy peanut butter, oatmeal raisin, and plenty more.
PowerBar Harvest* – Much better tasting than the original “PowerBar” and packed with added protein. If you like whole-grains this is the perfect choice for you. Again, watch the amount of sugar, nevertheless a great supplement with time constraints. A few sweet flavors include: double chocolate, chunky cherry crunch, oatmeal cookie, etc.
Odawalla Bar* – Rather new to the scene, yet these bars have made their mark in my mind. Contain nothing artificial – organic oats, bananas, raisins and citrus. Some cool flavors include: mocha walla, superfood, chocolate peanut butter, and more!
* Pair these with a fruit or small salad for an on the go breakfast or lunch!
Honorable Mentions:
Snack:
Gnu Bar – One of Bob Wright’s, H3 Director of Education favorites. These bars can only be ordered online, but contain the highest amount of fiber for the least amount of calories out of any bar by far (130 Cal. 12g Fiber 4g Protein).
Meal:
Larabar Bar – Definitely one of my top bars when I can’t squeeze in a meal, they are simple, but satisfying. Minimal ingredients, the chocolate coconut rocks all-natural dates, almonds, walnuts, unsweetened coconut and cocoa powder.
(220 Calories, 5g Fiber, 5g Protein)
Luna Bar – designed and targeted for women, not going to lie they are very tasty I just feel weird purchasing them. Also, owned by the CLIF Bar company.
(180 Calories 3g Fiber 10g Protein).
So did your bar pass the exam? Hopefully, otherwise it may be time to study up and switch to one of these tasty treats. Lastly, remember these snacks are no substitutes for fresh whole foods or the patented H3 Metabo Meal. These are excellent choices; however should be consumed in moderation.
As Americans we are always on the go, things to do people to see right? The only problem with keeping our commitments and sticking to these busy schedules is sometimes our lifestyles seem to throw our nutrition on the back burner. In all honesty it’s no ones fault, just the way life is!
With school now back in full session and work beginning to pick up, it becomes very difficult to make the right choices or even have time to grab a snack.
Fruits, vegetables, and unprocessed foods will ALWAYS be the preferred route, but today I’ve got some great alternatives when time doesn’t allow for that H3 Metabo or cutting up them apples, and sprinkling that cinnamon.
Over the years, I have tried many nutrition (snack and meal) bars each with their own unique flare. I have grown accustom to choosing the healthiest bars whether traveling or switching between college classes.
These are my favorites:
Fiber One – Packed with fiber, 35% of your daily fiber (9 grams) and only 140 calories! The only issue here is one of the ingredients is HFC (high fructose corn syrup), which should be consumed in moderation. Flavors include: oats and peanut butter, chocolate, caramel, apple streusel, and strawberries.
Kashi Go Lean Crunch – Pretty amazing bars, surprisingly low in fat and delicious. These bars are rather new to the scene, but provide superior taste to the previous TLC bars, yet again another great option provided by Kashi. (try the caramel)
Luna Snack, Nutz over Chocolate – I had never heard of these bars, but they look great nutritionally, especially if your looking for a lower calorie option. Trusted and tasteful brand, certainly time to try (I can’t wait)!
South Beach Living Snack Bars – What it lacks tastefully the bar makes up nutritionally, another very nice low-calorie option with minimal sugars.
CLIF Bar* – In one word these bars are … Phenomenal. Great for hikes and other adventures, plus 70% of the ingredients are certified organic. These scrumptious oats can be confused for a candy bar. The only evident concern is definitely moderation because of the amount of sugars. Flavors include: chocolate brownie, carrot cake, peanut toffee buzz, crunchy peanut butter, oatmeal raisin, and plenty more.
PowerBar Harvest* – Much better tasting than the original “PowerBar” and packed with added protein. If you like whole-grains this is the perfect choice for you. Again, watch the amount of sugar, nevertheless a great supplement with time constraints. A few sweet flavors include: double chocolate, chunky cherry crunch, oatmeal cookie, etc.
Odawalla Bar* – Rather new to the scene, yet these bars have made their mark in my mind. Contain nothing artificial – organic oats, bananas, raisins and citrus. Some cool flavors include: mocha walla, superfood, chocolate peanut butter, and more!
* Pair these with a fruit or small salad for an on the go breakfast or lunch!
| Snack Bars | Fiber | Protein | Fat | Sugar | Taste | Calorie Rating |
Fiber One (140 Calories) | A+ | C- | B | B | A + | B+ |
Kashi Go Lean Crunch (150 Calories) | A- | A- | B+ | C+ | A | B |
Luna Snack, Nutz over Chocolate (80 Calories) | D | C | A | A - | NEW! | A+ |
SB Living Snack (100 Calories) | B+ | B+ | B- | A | C | A |
| On the GO Meal Bars CLIF Bar (250 Calories) | B+ | A- | B+ | D+ | A+ | C- |
PowerBar Harvest (240 Calories) | B+ | B | A- | D | B+ | C |
Odawalla Bars (210 Calories) | B | A- | A | D+ | A | C+ |
Rating of B = | 3g | 5g | Sat. < 3g | <10g | Preference | 150 |
Honorable Mentions:
Snack:
Gnu Bar – One of Bob Wright’s, H3 Director of Education favorites. These bars can only be ordered online, but contain the highest amount of fiber for the least amount of calories out of any bar by far (130 Cal. 12g Fiber 4g Protein).
Meal:
Larabar Bar – Definitely one of my top bars when I can’t squeeze in a meal, they are simple, but satisfying. Minimal ingredients, the chocolate coconut rocks all-natural dates, almonds, walnuts, unsweetened coconut and cocoa powder.
(220 Calories, 5g Fiber, 5g Protein)
Luna Bar – designed and targeted for women, not going to lie they are very tasty I just feel weird purchasing them. Also, owned by the CLIF Bar company.
(180 Calories 3g Fiber 10g Protein).
So did your bar pass the exam? Hopefully, otherwise it may be time to study up and switch to one of these tasty treats. Lastly, remember these snacks are no substitutes for fresh whole foods or the patented H3 Metabo Meal. These are excellent choices; however should be consumed in moderation.
Monday, September 21, 2009
Move it Monday: Workout of the Week
Welcome to Move it Monday! Every Monday, we will feature a workout of the week – complete with cardio, strength training and core exercises.
Incorporate this into your routine at least 2-3 times per week, on non-consecutive days. Check back next Monday for the Workout of the Week feature!
What You Need: a FitBall, a set of dumbbells (5-10 pounds), resistance band and a bench or stair
Cardio: Walk or jog for at least 30 minutes. You can choose to walk on the treadmill, or take advantage of the beautiful fall weather and take it outside.
Now, for the LOWER BODY STRENGTH TRAINING! For the next 3 exercises, complete 2 sets each of 12 repetitions.
1) Squat - Stand with arms next to your side. Lower your body until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.
2) Lunge - Stand with arms by your sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Keep torso upright during lunge.
3) Step-Up - Stand facing the side of a bench. Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.
4) Deadlift - Grasp dumbbell (or barbell) with a shoulder width or slightly wider overhand or mixed grip. Stand with a shoulder width or narrower stance. With knees straight, lower dumbbell (or bar) by bending hips until hamstrings are tight, or just before lower back bends. Lift the dumbbell (or bar) by extending hips until upright. Pull shoulders slightly back at top of lift if rounded. Repeat.
Ready for some CORE EXERCISES! Perform 2 sets of 20 repetitions for each.
5) Modified Bicycle Crunch - Lie face up on the floor and lace your fingers behind your head. Bring right knee in towards the chest and lift the left shoulder blade off the ground without pulling on the neck. Straighten the right leg out while simultaneously turning the upper body to the left, bringing the right elbow towards the left knee. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides.
6) FitBall Basic Crunch - Sit comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. Place your hands across your chest or alternatively behind the head while ensuring you do not push the head too far forward. Keep the head and neck as still as possible when you do the exercise. Lean backward so that the ball slides slightly forward while you maintain your feet flat on the floor in the same position. Tighten the abdominals as you control the rollout back and forward. Repeat.
Finish each workout with 5-15 minutes of Stretches.
pb9g4mitch
Incorporate this into your routine at least 2-3 times per week, on non-consecutive days. Check back next Monday for the Workout of the Week feature!
What You Need: a FitBall, a set of dumbbells (5-10 pounds), resistance band and a bench or stair
Cardio: Walk or jog for at least 30 minutes. You can choose to walk on the treadmill, or take advantage of the beautiful fall weather and take it outside.
Now, for the LOWER BODY STRENGTH TRAINING! For the next 3 exercises, complete 2 sets each of 12 repetitions.
1) Squat - Stand with arms next to your side. Lower your body until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.
2) Lunge - Stand with arms by your sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Keep torso upright during lunge.
3) Step-Up - Stand facing the side of a bench. Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.
4) Deadlift - Grasp dumbbell (or barbell) with a shoulder width or slightly wider overhand or mixed grip. Stand with a shoulder width or narrower stance. With knees straight, lower dumbbell (or bar) by bending hips until hamstrings are tight, or just before lower back bends. Lift the dumbbell (or bar) by extending hips until upright. Pull shoulders slightly back at top of lift if rounded. Repeat.
Ready for some CORE EXERCISES! Perform 2 sets of 20 repetitions for each.
5) Modified Bicycle Crunch - Lie face up on the floor and lace your fingers behind your head. Bring right knee in towards the chest and lift the left shoulder blade off the ground without pulling on the neck. Straighten the right leg out while simultaneously turning the upper body to the left, bringing the right elbow towards the left knee. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides.
6) FitBall Basic Crunch - Sit comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. Place your hands across your chest or alternatively behind the head while ensuring you do not push the head too far forward. Keep the head and neck as still as possible when you do the exercise. Lean backward so that the ball slides slightly forward while you maintain your feet flat on the floor in the same position. Tighten the abdominals as you control the rollout back and forward. Repeat.
Finish each workout with 5-15 minutes of Stretches.
pb9g4mitch
Friday, September 18, 2009
Tip of the Day
Purchase quick healthy options. Motivation is tough to find after a long day of hard work so keep it convenient!
Sweet Tooth
You know when you have one of those weeks when all you can think about is CHOCOLATE!?! Well for me, no matter the time or place, my sweet tooth was ACHING.
If you have experienced this – you understand my pain. My world revolved around satisfying that urge – and I wasn’t going to stop until I had my hands on that sweet little morsel!
So, I am going to listen to my body (and stomach) and have a piece of chocolate…in moderation. That way, I can go about my day and get the cocoa off the brain.
Lucky for me, I have my hands on the H3 Fudgy Brownie recipe, so I was able to savor the chocolate-y goodness! Lucky for you, I am going to share the wealth.
So here you go – the coveted H3 Fudgy Brownie! (Just make sure to share!)
H3 Fudgy Brownies
Ingredients
¾ cup Flour
1/3 cup Cocoa Powder, unsweetened
½ tsp. Baking Powder
¼ tsp. Salt
¼ cup Semi-Sweet Mini Baking morsels
2 T. Butter
2 T. Cottage Cheese, 1 % pureed
1 cup Sugar
1 T. Lite Chocolate Syrup (Hershey’s)
2 tsp. Pure Vanilla Extract
1 each Egg
Preparation
Preheat the oven to 350 F. In a medium bowl, combine flour, salt, sugar, baking powder and cocoa powder. In sauce pan, melt butter, then add chocolate syrup. In a separate bowl, mix egg, vanilla, pureed cottage cheese and butter mix. Mix the wet ingredients into the dry. Mix will be very stiff. Then place mix into a lightly greased pan. Top brownie mix with chocolate morsels. Bake for about 15-20 minutes or just until the brownie puffs up.
Number of Servings: 16
Serving Size: 1/16th
Calories: 90
Fat Grams: 2.5
Don't forget - Members, you have access to over 200 recipes on our Members Only website! Check it out.
If you have experienced this – you understand my pain. My world revolved around satisfying that urge – and I wasn’t going to stop until I had my hands on that sweet little morsel!
So, I am going to listen to my body (and stomach) and have a piece of chocolate…in moderation. That way, I can go about my day and get the cocoa off the brain.
Lucky for me, I have my hands on the H3 Fudgy Brownie recipe, so I was able to savor the chocolate-y goodness! Lucky for you, I am going to share the wealth.
So here you go – the coveted H3 Fudgy Brownie! (Just make sure to share!)
H3 Fudgy Brownies
Ingredients
¾ cup Flour
1/3 cup Cocoa Powder, unsweetened
½ tsp. Baking Powder
¼ tsp. Salt
¼ cup Semi-Sweet Mini Baking morsels
2 T. Butter
2 T. Cottage Cheese, 1 % pureed
1 cup Sugar
1 T. Lite Chocolate Syrup (Hershey’s)
2 tsp. Pure Vanilla Extract
1 each Egg
Preparation
Preheat the oven to 350 F. In a medium bowl, combine flour, salt, sugar, baking powder and cocoa powder. In sauce pan, melt butter, then add chocolate syrup. In a separate bowl, mix egg, vanilla, pureed cottage cheese and butter mix. Mix the wet ingredients into the dry. Mix will be very stiff. Then place mix into a lightly greased pan. Top brownie mix with chocolate morsels. Bake for about 15-20 minutes or just until the brownie puffs up.
Number of Servings: 16
Serving Size: 1/16th
Calories: 90
Fat Grams: 2.5
Don't forget - Members, you have access to over 200 recipes on our Members Only website! Check it out.
Thursday, September 17, 2009
Tip of the Day
Eat at the dinner table – steer clear of mindless eating in front of the television, at your desk, or in bed.
Don't miss out on your ZZZZzzz's
By Bob Wright, M.A.T.
Director of Education, Hilton Head Health
There was a weight loss product years ago that claimed if you took it, you would lose weight while you slept. Unfortunately, like most things that sound too good to be true, it was.
But what does seem to be true, is that you have to sleep to lose weight. If you don’t get enough sleep, not only are you too tired to eat right and exercise, but you influence the production and release of important hormones that affect your appetite.
Leptin is a hormone that helps you keep your appetite under control (if its levels drop, your appetite increases), and grhelin is a hormone that stimulates appetite when it’s elevated. If you haven’t already guessed, sleep deprivation reduces the levels of leptin and increases the levels of grhelin.
Exhaustion and a raging appetite don’t sound like a prescription of successful weight management. Most people operate best when they get 7-9 hours of quality sleep each night. If you are getting significantly less than that or if you are chronically tired, getting a good night’s sleep might be the best thing you can do to manage your weight.
In addition to contributing to weight gain, chronic sleep deprivation has been shown to weaken the immune system, increases the risk of diabetes and hypertension, reduces short term memory and problem solving skills, increases feelings of frustration, anxiety and anger, and makes us lousy drivers (it’s estimated that 20% of all serious motor vehicle accidents in the U.S. are caused by drowsy drivers). Clearly, getting a good night’s sleep is not a luxury, but an essential component of a healthy lifestyle.
If sleeping well has been a problem for you, you’re not alone. According to the National Sleep Foundation, close to 40% of our population is so sleepy that it interferes with their normal activities. Fortunately most people can significantly improve their quality of sleep.
For tips on getting a good night’s sleep and to learn more about the effects of sleep on weight and health, check out the National Sleep Foundation at www.sleepfoundation.org, or ask your doctor for advice or a referral to a sleep specialist.
Director of Education, Hilton Head Health
There was a weight loss product years ago that claimed if you took it, you would lose weight while you slept. Unfortunately, like most things that sound too good to be true, it was.
But what does seem to be true, is that you have to sleep to lose weight. If you don’t get enough sleep, not only are you too tired to eat right and exercise, but you influence the production and release of important hormones that affect your appetite.
Leptin is a hormone that helps you keep your appetite under control (if its levels drop, your appetite increases), and grhelin is a hormone that stimulates appetite when it’s elevated. If you haven’t already guessed, sleep deprivation reduces the levels of leptin and increases the levels of grhelin.
Exhaustion and a raging appetite don’t sound like a prescription of successful weight management. Most people operate best when they get 7-9 hours of quality sleep each night. If you are getting significantly less than that or if you are chronically tired, getting a good night’s sleep might be the best thing you can do to manage your weight.
In addition to contributing to weight gain, chronic sleep deprivation has been shown to weaken the immune system, increases the risk of diabetes and hypertension, reduces short term memory and problem solving skills, increases feelings of frustration, anxiety and anger, and makes us lousy drivers (it’s estimated that 20% of all serious motor vehicle accidents in the U.S. are caused by drowsy drivers). Clearly, getting a good night’s sleep is not a luxury, but an essential component of a healthy lifestyle.
If sleeping well has been a problem for you, you’re not alone. According to the National Sleep Foundation, close to 40% of our population is so sleepy that it interferes with their normal activities. Fortunately most people can significantly improve their quality of sleep.
For tips on getting a good night’s sleep and to learn more about the effects of sleep on weight and health, check out the National Sleep Foundation at www.sleepfoundation.org, or ask your doctor for advice or a referral to a sleep specialist.
Wednesday, September 16, 2009
Tip of the Day
If you are going to order an alcoholic beverage, do so after the waiter or waitress has put in your entrees – this will improve your portion control!
Finding Inspiration Through Exercise
Here at H3, we are gearing up for FIT WEEK 2009!
If you are looking to add variety to your own fitness – this is the perfect week for you to find an activity you LOVE. Because we all know, in order to sustain a healthy lifestyle it has to be enjoyable!
Begin the week by establishing your baseline from which to tailor your own personal fitness agenda, then participate in group activities like dance, kick-boxing, kayaking, biking and many others for which you’ve been craving to explore.
Join H3 Fitness Director, Adam Martin in an atmosphere geared toward finding your personal motivation and inspiration through each physical achievement.
You don’t have to take my word for it…
If you are looking to add variety to your own fitness – this is the perfect week for you to find an activity you LOVE. Because we all know, in order to sustain a healthy lifestyle it has to be enjoyable!
Begin the week by establishing your baseline from which to tailor your own personal fitness agenda, then participate in group activities like dance, kick-boxing, kayaking, biking and many others for which you’ve been craving to explore.
Join H3 Fitness Director, Adam Martin in an atmosphere geared toward finding your personal motivation and inspiration through each physical achievement.
You don’t have to take my word for it…
Tuesday, September 15, 2009
Tip of the Day
Avoid caffeine late in the afternoon – its stimulant effect can last up to 14 hours ruining a good night of sleep!
Guest Post: Benefits in the BAG
From H3 Program Intern, Jeff Ford
What comes to your mind first when you think of Hilton Head Island (other than Hilton Head Health of course)? It may be the stunning sunrise beaches, but many vacationers are drawn to the Island because of the array of gorgeous golf courses. With over 30 courses, Hilton Head is highly recognized as a premier golf destination.
If you’ve visited before, I’ve probably not told you anything you already didn’t know. However, this brings me to my next question. Did you realize that hacking it up in Hilton Head will greatly improve your overall health? The health benefits are truly in the bag.
More often than not the average golfer pulls out the driver (1 Wood) on the first tee, but not today! Let’s tee off with the seven healthy benefits of hitting the links.
Cardiovascular – one hour of golf (walking and carrying clubs) burns between 300 and 350 calories! The typical round takes about four hours, so by ditching the power cart and walking an 18-hole round calorie expenditure can really add up! Placing this into perspective, a study done by “Golf Science International” found that 4 hours of golf is equal to an intense 45 minutes of aerobic exercise, something comparable to Cardio Boxing here at H3!
Vitamin D – soaking in the rays or “getting your bronze on” out on the course will provide your body with much needed vitamin D that is crucial for strong bones.
Social Side – when I was young every summer came down to playing golf with friends. It is one of the best ways to catch up with friends, tell stories, jokes, and get to know one another. The environment is perfect and will revolutionize your overall well-being!
Improve Strength – Not a great golfer? No worries, carrying extra golf balls or tees in your bag will also add more benefits to the bag. Walking and hauling a set of golf clubs supports a strong skeleton and can prevent osteoporosis because it’s a weight-bearing exercise. Additionally, your muscular endurance will improve based off time spent on the links and even your flexibility thru swinging the sticks.
Low Risk of Injury – Unlike other activities there is no constant pressure on your joints or muscles. Golf is a leisurely sport compared to others and the risk of injury is very low.
Reduces Stress – How can you beat a day in the great outdoors? Surrounded by trees, lagoons and fresh air, there is nothing better or mood enhancing. The golf course not only tests your skills, but allows you time to reflect within a peaceful environment.
You’ll Sleep Better – No secret, but exercise has proven to help individuals sleep better. Activities like golf certainly fall into the category of moderate exercise and this combined with a long day on the fairways will improve your overall quality of sleep!
Roger Simon once said: “The reason most people play golf is to wear clothes they would not be caught dead in otherwise.”
He may unquestionably be right, nevertheless you now have seven more reasons to dust off the clubs, find some friends, and WALK the golf course. It’s never a bad time to pick up the game of golf, so I challenge you to ace your health by selecting the game of golf.
Every Tuesday at H3, guests have the opportunity to enjoy the old fashioned game by taking part in the weekly golf clinic offered by Hart Baker PGA Tour Academy Instructor at Shipyard Golf Club. There guests begin to experience the “benefits that are in the bag”.
What comes to your mind first when you think of Hilton Head Island (other than Hilton Head Health of course)? It may be the stunning sunrise beaches, but many vacationers are drawn to the Island because of the array of gorgeous golf courses. With over 30 courses, Hilton Head is highly recognized as a premier golf destination.
If you’ve visited before, I’ve probably not told you anything you already didn’t know. However, this brings me to my next question. Did you realize that hacking it up in Hilton Head will greatly improve your overall health? The health benefits are truly in the bag.
More often than not the average golfer pulls out the driver (1 Wood) on the first tee, but not today! Let’s tee off with the seven healthy benefits of hitting the links.
Cardiovascular – one hour of golf (walking and carrying clubs) burns between 300 and 350 calories! The typical round takes about four hours, so by ditching the power cart and walking an 18-hole round calorie expenditure can really add up! Placing this into perspective, a study done by “Golf Science International” found that 4 hours of golf is equal to an intense 45 minutes of aerobic exercise, something comparable to Cardio Boxing here at H3!
Vitamin D – soaking in the rays or “getting your bronze on” out on the course will provide your body with much needed vitamin D that is crucial for strong bones.
Social Side – when I was young every summer came down to playing golf with friends. It is one of the best ways to catch up with friends, tell stories, jokes, and get to know one another. The environment is perfect and will revolutionize your overall well-being!
Improve Strength – Not a great golfer? No worries, carrying extra golf balls or tees in your bag will also add more benefits to the bag. Walking and hauling a set of golf clubs supports a strong skeleton and can prevent osteoporosis because it’s a weight-bearing exercise. Additionally, your muscular endurance will improve based off time spent on the links and even your flexibility thru swinging the sticks.
Low Risk of Injury – Unlike other activities there is no constant pressure on your joints or muscles. Golf is a leisurely sport compared to others and the risk of injury is very low.
Reduces Stress – How can you beat a day in the great outdoors? Surrounded by trees, lagoons and fresh air, there is nothing better or mood enhancing. The golf course not only tests your skills, but allows you time to reflect within a peaceful environment.
You’ll Sleep Better – No secret, but exercise has proven to help individuals sleep better. Activities like golf certainly fall into the category of moderate exercise and this combined with a long day on the fairways will improve your overall quality of sleep!
Roger Simon once said: “The reason most people play golf is to wear clothes they would not be caught dead in otherwise.”
He may unquestionably be right, nevertheless you now have seven more reasons to dust off the clubs, find some friends, and WALK the golf course. It’s never a bad time to pick up the game of golf, so I challenge you to ace your health by selecting the game of golf.
Every Tuesday at H3, guests have the opportunity to enjoy the old fashioned game by taking part in the weekly golf clinic offered by Hart Baker PGA Tour Academy Instructor at Shipyard Golf Club. There guests begin to experience the “benefits that are in the bag”.
Monday, September 14, 2009
Move it Monday: Workout of the Week
Welcome to Move it Monday! Every Monday, we will feature a workout of the week - complete with cardio, strength training and core exercises.
Incorporate this into your routine at least 2-3 times per week, on non-consecutive days. Check back next Monday for the Workout of the Week feature!
What You Need: a FitBall and a set of dumbbells (5-10 pounds)
Cardio: Get in at least 30 Minutes of aerobic exercise on the elliptical machine. To beat boredom - try interval training!
Now, for the STRENGTH TRAINING! For the next 3 exercises, complete 2 sets each of 12 repetitions.
1) Biceps Curl: Position two dumbbells to sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. Biceps may be exercised alternating (as described) or simultaneous.
2) Hammer Curl - Position two dumbbells to sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm. The biceps may be exercised alternating (as described) or simultaneously.
3) Overhead Extension: Position one dumbbell overhead with both hands under inner plate (heart shaped grip). With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat. Position wrists closer together to keep elbows from pointing out too much.
Ready for some CORE EXERCISES! Perform 2 sets of 20 repetitions for each.
4) Basic Crunch: Lie supine (on back) with knees bent. Flex waist to raise upper torso from bench. Return until the back of the shoulders are flat on the mat. Repeat.
5) Basic Oblique Crunch: Lie supine on floor with knees bent. Place hands behind neck or folded on chest. Flex and twist waist to raise upper torso off surface to one side. Return until the back of the shoulders return to surface. Repeat to the opposite side alternating twists.
Finish each workout with 5-15 minutes of Stretches.
Incorporate this into your routine at least 2-3 times per week, on non-consecutive days. Check back next Monday for the Workout of the Week feature!
What You Need: a FitBall and a set of dumbbells (5-10 pounds)
Cardio: Get in at least 30 Minutes of aerobic exercise on the elliptical machine. To beat boredom - try interval training!
Now, for the STRENGTH TRAINING! For the next 3 exercises, complete 2 sets each of 12 repetitions.
1) Biceps Curl: Position two dumbbells to sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. Biceps may be exercised alternating (as described) or simultaneous.
2) Hammer Curl - Position two dumbbells to sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm. The biceps may be exercised alternating (as described) or simultaneously.
3) Overhead Extension: Position one dumbbell overhead with both hands under inner plate (heart shaped grip). With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat. Position wrists closer together to keep elbows from pointing out too much.
Ready for some CORE EXERCISES! Perform 2 sets of 20 repetitions for each.
4) Basic Crunch: Lie supine (on back) with knees bent. Flex waist to raise upper torso from bench. Return until the back of the shoulders are flat on the mat. Repeat.
5) Basic Oblique Crunch: Lie supine on floor with knees bent. Place hands behind neck or folded on chest. Flex and twist waist to raise upper torso off surface to one side. Return until the back of the shoulders return to surface. Repeat to the opposite side alternating twists.
Finish each workout with 5-15 minutes of Stretches.
Friday, September 11, 2009
Tip of the Day
Uncover a new lifestyle activity. Gardening or walking the dog can become an enjoyable part of the daily routine!
Take the PLUNGE!
September 8th has been marked as Demolition Day here at Hilton Head Health -- the official groundbreaking to Phase 1 of our renovation project, which includes the renovation of the front main entrance, north entrance and construction of a new pool and spa [ahhh]. We are VERY (more than I can express!) excited to begin construction on our new and improved [environmentally friendly] pool. Not only will this add to the beauty of the facility – but will also be a great enhancement to our program.
Here at H3, our guests race to the pool classes! With many different options, including Nautical Noodle, Aqua Resistance and Water Walk/Jog, you learn that our pool is not just for loungin’.
If you are looking for non-impact exercise, water provides an excellent workout in an environment that is safe and effective for those with existing joint problems. It is also a great cross – training exercise for those that enjoy pounding the pavement. Don’t worry – water aerobics are great for all fitness levels!
There are many different types of equipment you can use including –
- A buoyancy belt (to help suspend you in deep water)
- A Noodle
- Aqua Bells (water dumbbells)
- Kickboard
Now that you’re ready to ‘dive in’, try this H3 Hyrdo Circuit workout routine.
*This routine is designed to be done in shallow water.
Min 0-2: Warm up; walk from one side of the pool to the other.
Min 2-5: Jog in place while arms move as if you are jumping rope.
Min 5-7: High knees; bring alternate knees up toward chests, while moving arms at the side.
Min 7-9: Push-ups; place hands on the side of the pool while keeping body at a 45 degree angle. Perform pushups.
Min 9-11: Cross country ski; start with right leg and left arm in front of body, left leg and right arm back. Perform skiing motion by alternating legs and arms.
Min 11-13: Hamstring curls; kick heels up towards buttocks. Alternate legs.
Min 13-18: Free style swim
Min 18-20: Squat jumps; squat down until reaches chest then jump up forcefully. Repeat motion.
Min 20-22: Bicep curls; sitting on a step so that water is at shoulder level perform bicep curls without resting between repetitions.
Min 22-24: Back pedaling; walk backwards from one side of the pool to the other.
Min 24-26: Side jumps; start with feet together and arms extended out at shoulder level. Push legs apart in a jumping motion then bring back together. Repeat this motion keeping arms extended.
Min 26-30: Cool down; walk from one side of the pool to the other.
Thursday, September 10, 2009
Tip of the Day
Craft some new goals. Ensure they are Specific, Measurable, Attainable, Realistic, and Time-specific.
Hear Ye, Hear Ye
Health is a hot topic these days…check out what’s in the news today!
A Great Debate: ‘Fat Acceptance’ What’s your take?
Finally revealed – the secret to Michele Obama’s arms
Back to School? Avoid the Freshman 15!
Celebrate Yoga Month – and nurture your lower back
A Great Debate: ‘Fat Acceptance’ What’s your take?
Finally revealed – the secret to Michele Obama’s arms
Back to School? Avoid the Freshman 15!
Celebrate Yoga Month – and nurture your lower back
Wednesday, September 9, 2009
A joke a day keeps the doctor away...
Laughter has health benefits…no joke! Take a look at a few of the benefits --- and then get your laugh on with a few ‘healthy’ jokes.
Short – Term Benefits
Not only do a few giggles release the tension and stress, but actually stimulate physical changes in your body.
- Stimulate your organs. Laughter increases your oxygen intake, stimulates your heart, lungs and muscles. End result: releases feel-good endorphins from your brain.
- Activate and release your stress response. By laughing – you actually increase your heart rate and blood pressure giving you a relaxed feeling.
- Soothe tension and stomachaches. Laughter can also ease digestion and stimulate circulation, which helps reduce the physical feeling of stress.
Long – Term Benefits
- Improve your immune system. Positive thoughts activate responses that actually help fight stress and potentially more-serious illnesses.
- Relieve pain. Laughter actually causes your body to produce natural painkillers. Say good-bye to tension headaches!
- Increase personal satisfaction. Laughter can make a negative situation a little bit easier. Turn that frown upside down!
Try these jokes on your family and friends -- I’m sure you will get a good laugh!
Q: Why couldn't the sesame seed leave the gambling casino?
A: Because he was on a roll.
Q: What did the mayonnaise say to the refrigerator?
A: Close the door, I’m dressing!
Q: What's the worst thing about being an octopus?
A: Washing your hands before dinner.
*Source: Mayoclinic.com
Short – Term Benefits
Not only do a few giggles release the tension and stress, but actually stimulate physical changes in your body.
- Stimulate your organs. Laughter increases your oxygen intake, stimulates your heart, lungs and muscles. End result: releases feel-good endorphins from your brain.
- Activate and release your stress response. By laughing – you actually increase your heart rate and blood pressure giving you a relaxed feeling.
- Soothe tension and stomachaches. Laughter can also ease digestion and stimulate circulation, which helps reduce the physical feeling of stress.
Long – Term Benefits
- Improve your immune system. Positive thoughts activate responses that actually help fight stress and potentially more-serious illnesses.
- Relieve pain. Laughter actually causes your body to produce natural painkillers. Say good-bye to tension headaches!
- Increase personal satisfaction. Laughter can make a negative situation a little bit easier. Turn that frown upside down!
Try these jokes on your family and friends -- I’m sure you will get a good laugh!
Q: Why couldn't the sesame seed leave the gambling casino?
A: Because he was on a roll.
Q: What did the mayonnaise say to the refrigerator?
A: Close the door, I’m dressing!
Q: What's the worst thing about being an octopus?
A: Washing your hands before dinner.
*Source: Mayoclinic.com
Tuesday, September 8, 2009
Tip of the Day
Sign up for a 5K with a friend – pay immediately! Once the registration fee is paid and you have the support of a friend there’s no turning back!
10 Simple Ways to Control Your Portions (and waistline…)
Last week, I challenged you to join the Small Plate Movement -- to decrease your portions and learn to enjoy smaller meals (while still feeling satisfied!)
Here are 10 other ways to control your portions...
- Oldies but Goodies. Instead of putting your leftovers into one large container - break them up into individual meals. This way you are reaching for one meal, not the entire serving.
- Start with a Salad. Eating a salad before lunch or dinner is a good way to keep from overeating. By including lots of fiber-full veggies, it will help curb your appetite.
- Single serve your Trigger Foods. Buy snack foods in single serving sizes or separate into smaller individual baggies. It may be more difficult to stop eating [insert favorite snack food here] straight from the bag, but you are less likely to eat 5 zipper bags full.
- Eat Mini Meals. You can make sure your blood sugar stays stable and keep your stomach from rumbling by eating small healthful meals throughout the day. Here at H3, we encourage 100 calorie 'Metabo Meals' of fresh fruits and veggies in between meals.
- Out of Sight, Out of Mind. Keep pots and dishes away from the table during meals, where it's easy to go for seconds. You may rethink your 2nd helping on the way from the table to the counter.
- Meat on the Side, Please. Treat meat entrees as a side dish rather than the main part of your meal. Load up on veggies and healthy grains as the bulk of your meal and you'll feel full sooner. Your plate should be 2/3 veggies and 1/3 lean protein.
- Double Up. Eat 1/2 of a meal at lunch - and then save the rest for dinner. Or have a grilled chicken breast and veggies for lunch, and turn the left over into a chicken salad for dinner.
- You look 12 (and under). When eating out -- order a kid portion. Not only do you save money, but you are also saving calories!
- Serving Smarts. Learn how to 'eyeball' the standard portion sizes and make sure to stick to them when dining out or eating at home. For example: 3 oz. of meat is the size of a deck of cards.
- Live a little. Don't forbid yourself of certain foods - this will only lead you to feel deprived - which will most likely lead to bingeing. Treat yourself once in a while to avoid this cycle!
Here are 10 other ways to control your portions...
- Oldies but Goodies. Instead of putting your leftovers into one large container - break them up into individual meals. This way you are reaching for one meal, not the entire serving.
- Start with a Salad. Eating a salad before lunch or dinner is a good way to keep from overeating. By including lots of fiber-full veggies, it will help curb your appetite.
- Single serve your Trigger Foods. Buy snack foods in single serving sizes or separate into smaller individual baggies. It may be more difficult to stop eating [insert favorite snack food here] straight from the bag, but you are less likely to eat 5 zipper bags full.
- Eat Mini Meals. You can make sure your blood sugar stays stable and keep your stomach from rumbling by eating small healthful meals throughout the day. Here at H3, we encourage 100 calorie 'Metabo Meals' of fresh fruits and veggies in between meals.
- Out of Sight, Out of Mind. Keep pots and dishes away from the table during meals, where it's easy to go for seconds. You may rethink your 2nd helping on the way from the table to the counter.
- Meat on the Side, Please. Treat meat entrees as a side dish rather than the main part of your meal. Load up on veggies and healthy grains as the bulk of your meal and you'll feel full sooner. Your plate should be 2/3 veggies and 1/3 lean protein.
- Double Up. Eat 1/2 of a meal at lunch - and then save the rest for dinner. Or have a grilled chicken breast and veggies for lunch, and turn the left over into a chicken salad for dinner.
- You look 12 (and under). When eating out -- order a kid portion. Not only do you save money, but you are also saving calories!
- Serving Smarts. Learn how to 'eyeball' the standard portion sizes and make sure to stick to them when dining out or eating at home. For example: 3 oz. of meat is the size of a deck of cards.
- Live a little. Don't forbid yourself of certain foods - this will only lead you to feel deprived - which will most likely lead to bingeing. Treat yourself once in a while to avoid this cycle!
Monday, September 7, 2009
Move it Monday
Take the H3 Challenge with Fitness Director, Adam Martin!
Post your results in the blog comment section --- and you will have the chance to win a H3 Water Bottle! (Winner chosen at random - must post results by Tuesday 9/8 at noon.)
Happy Labor Day!
Post your results in the blog comment section --- and you will have the chance to win a H3 Water Bottle! (Winner chosen at random - must post results by Tuesday 9/8 at noon.)
Happy Labor Day!
Friday, September 4, 2009
Ain't nothin finer in the land...
Saturday marks the beginning of a new season – COLLEGE FOOTBALL SEASON. Nothing is better in my world than the friendly competition in the SEC (Southeastern Conference).
A Georgia girl at heart (I had a red ribbon on my door when I was born…not the typical pink); it is tough this time of year living in the wonderful state of South Carolina. Just over the river – there are a whole slew of fans that bleed red and black. Here – they cheer for a chicken – I mean, Gamecock. (Have you seen Uga...how could you not love that face?)
Beyond the rivalry, comes the real reason I love college football season…tailgating. A day of celebration – usually with a spread so deep you feel like you are at your grandmother’s house on Thanksgiving. Tents set up all over the campus, or in your living room (if you live as far away as I do), with all the right fixins’.
In honor of this kick-off to the season, I give you H3 Low Country Chili. A fan favorite – this chili is not only healthy, but tasty. So this weekend, even if you don’t make it to the game, have a bowl of this hearty chili and say it with me…
GOOOOOOOOOOOOOOOOO DAWGS…SIC EM!
H3 Low Country Chili Recipe Card
A Georgia girl at heart (I had a red ribbon on my door when I was born…not the typical pink); it is tough this time of year living in the wonderful state of South Carolina. Just over the river – there are a whole slew of fans that bleed red and black. Here – they cheer for a chicken – I mean, Gamecock. (Have you seen Uga...how could you not love that face?)
Beyond the rivalry, comes the real reason I love college football season…tailgating. A day of celebration – usually with a spread so deep you feel like you are at your grandmother’s house on Thanksgiving. Tents set up all over the campus, or in your living room (if you live as far away as I do), with all the right fixins’.
In honor of this kick-off to the season, I give you H3 Low Country Chili. A fan favorite – this chili is not only healthy, but tasty. So this weekend, even if you don’t make it to the game, have a bowl of this hearty chili and say it with me…
GOOOOOOOOOOOOOOOOO DAWGS…SIC EM!
H3 Low Country Chili Recipe Card
Thursday, September 3, 2009
Tip of the Day
Freeze your bananas. Not only do they turn into yummy ice cream – but they are also great for smoothies!
Writing your pounds off one meal (and snack) at a time…the power of a food journal
Guest Blog, Kelly, H3 Marketing Specialist
If you were to add up your calories from yesterday, would you be able to recall everything you ate? And if you could, would you count it all? (Even the few remaining crumbs of coffee cake left behind in the break room – okay maybe it was a baby piece.) You may not think OR may not want to think that it all adds up- but it does.
When I first went off to college, I didn’t gain your typical “freshman fifteen.” Oh no, for me it was more like the freshman thirty (thirty-two to be exact). I didn’t even realize it until the summer after my first year, when I saw a picture of myself and thought- WHO IS THAT? Anyways, I hadn’t realized I’d gained that much weight because I THOUGHT I was eating quite similar to what I had been at home. On top of that, I’ve always been an active person.
My mom was just as baffled (or so I thought) by my weight gain as I was, so she suggested that I log what I ate to see if that’s what had changed (moms always know best AND they’re always right). So that summer, after eating each meal and snack, I would make note of it and record it in my diary at the end of the day. I’ve never been a diary person so this took some major getting used to.
I did this through the WHOLE summer and continued to do so when I returned to college my sophomore year. I soon found that my food diary was the eye-opener I had needed- it was clear that I was a HUGE snacker and not only that, but I would eat HUGE meals (my portions were at least double that of my meals at home).
Needless to say, once I noticed this trend- I cut it out! It wasn’t even that I had much to change, as I continued to eat the same meals- I just watched my portions, and I still had snacks but they were much healthier and much less frequent(!!!).
After my sophomore year (when I had pretty much returned to my normal weight), I stopped my food diary. It’s not something that I think is necessary, but whenever I start to feel like my healthy meal plan is slipping…I’ll start back up again.
Last year, a weight loss study conducted by the Kaiser Permanente Center for Health Research found that participants who kept a food journal lost about twice as much weight compared to those that did not keep one- and not only that, but they sustained the weight loss.
For more information and tips on food journaling, visit WebMD.
If you were to add up your calories from yesterday, would you be able to recall everything you ate? And if you could, would you count it all? (Even the few remaining crumbs of coffee cake left behind in the break room – okay maybe it was a baby piece.) You may not think OR may not want to think that it all adds up- but it does.
When I first went off to college, I didn’t gain your typical “freshman fifteen.” Oh no, for me it was more like the freshman thirty (thirty-two to be exact). I didn’t even realize it until the summer after my first year, when I saw a picture of myself and thought- WHO IS THAT? Anyways, I hadn’t realized I’d gained that much weight because I THOUGHT I was eating quite similar to what I had been at home. On top of that, I’ve always been an active person.
My mom was just as baffled (or so I thought) by my weight gain as I was, so she suggested that I log what I ate to see if that’s what had changed (moms always know best AND they’re always right). So that summer, after eating each meal and snack, I would make note of it and record it in my diary at the end of the day. I’ve never been a diary person so this took some major getting used to.
I did this through the WHOLE summer and continued to do so when I returned to college my sophomore year. I soon found that my food diary was the eye-opener I had needed- it was clear that I was a HUGE snacker and not only that, but I would eat HUGE meals (my portions were at least double that of my meals at home).
Needless to say, once I noticed this trend- I cut it out! It wasn’t even that I had much to change, as I continued to eat the same meals- I just watched my portions, and I still had snacks but they were much healthier and much less frequent(!!!).
After my sophomore year (when I had pretty much returned to my normal weight), I stopped my food diary. It’s not something that I think is necessary, but whenever I start to feel like my healthy meal plan is slipping…I’ll start back up again.
Last year, a weight loss study conducted by the Kaiser Permanente Center for Health Research found that participants who kept a food journal lost about twice as much weight compared to those that did not keep one- and not only that, but they sustained the weight loss.
For more information and tips on food journaling, visit WebMD.
Wednesday, September 2, 2009
Tip of the Day
Smile often, laugh much. Not only will you burn a few calories - it will also improve your mood!
Get Over the Hump
You might find that I often talk a lot about adding variety to your fitness, trying something new and most importantly finding something you enjoy doing. Three HUGE factors to keep you on track with your fitness routine.
Not only does your body benefit from pulling a switcheroo with your workout routine - but it also helps mentally. After a while, doing lunge after lunge, bicep curl after bicep curl, gets a little b-o-r-i-n-g.
And unfortunately in most cases, boredom leads to you finding something ‘better’ to do with your time. (Settled on the couch with a bag of chips…) Before you know it, you don’t even remember what a lunge is much less have the energy (or WANT) to do 50.
This is where my ‘hump-day’ motivational video comes in! Here at H3, our Outdoor Boot Camp class is a big hit. But prepared to get your rear in gear!
This simple workout – using only your body weight – can be done anywhere. (Lucky for us – we get sweaty down at the beach!)
100 Push-ups, 150 Crunches, 200 Squats, 250 Jumping Jacks and 500 Meters later…
H3 BOOT CAMP
5 Rounds of:
20 Push-Ups
30 Crunches
40 Squats
50 Jumping Jacks
100 M Run/Walk
If boot camp really isn't your thing...check out our Sample Schedule to see all the variety you will experience here at H3.
Not only does your body benefit from pulling a switcheroo with your workout routine - but it also helps mentally. After a while, doing lunge after lunge, bicep curl after bicep curl, gets a little b-o-r-i-n-g.
And unfortunately in most cases, boredom leads to you finding something ‘better’ to do with your time. (Settled on the couch with a bag of chips…) Before you know it, you don’t even remember what a lunge is much less have the energy (or WANT) to do 50.
This is where my ‘hump-day’ motivational video comes in! Here at H3, our Outdoor Boot Camp class is a big hit. But prepared to get your rear in gear!
This simple workout – using only your body weight – can be done anywhere. (Lucky for us – we get sweaty down at the beach!)
100 Push-ups, 150 Crunches, 200 Squats, 250 Jumping Jacks and 500 Meters later…
H3 BOOT CAMP
5 Rounds of:
20 Push-Ups
30 Crunches
40 Squats
50 Jumping Jacks
100 M Run/Walk
If boot camp really isn't your thing...check out our Sample Schedule to see all the variety you will experience here at H3.
Tuesday, September 1, 2009
It's an Optical Illusion!
Let’s take it back to the 1960s. Not only would we be running around in hot pants and miniskirts, singing “I Want To Hold Your Hand,” watching Neil Armstrong walk on the moon – but we would be [smaller] eating off of a groovy 10 inch plate. Now fast forward to the year 2009- where after we spend hours watching reality TV, drive thru Hardees for a hearty dinner - a Monster Thickburger (all 2/3 pounds of meat, cheese and bacon), and later come home to Twitter about it all…And we wonder why we have an ever growing obesity epidemic?
Over the years, many different health initiatives have been put in place to encourage America to take steps to get active, eat healthy and lose weight. One of my favorites is the Small Plate Movement.
The Small Plate Movement encourages American families to lose weight and feel healthier by simply reducing the size of their dinnerware, without having an effect on their perceived fullness or satisfaction. Since 1960, the surface area of the average dinner plate has increased 36%.
Research shows that people perceive serving size not by the label on the box, but rather in relation to the size of their dish. Let me put this into perspective- a 3 ounce portion on a 10 inch plate will look like a huge helping so you’ll most likely stop there, whereas a 3 ounce portion on a 12 inch plate will much smaller (like you’re not getting enough food). As a result, we tend to over-serve, over-consume (the Clean Plate Club) and over-eat on larger plates.
A two inch difference in plate diameter or will result in 22% less calories at each meal. To put this in perspective – if the average dinner is 800 calories, a smaller plate would lead to a weight loss of around 18 lbs per year for the average sized adult.
Starting today – September 1st – I challenge you to join the Small Plate Movement and eat off a 10 inch plate for your largest meal of the day for the whole month.
I think you will be pleasantly surprised...
Are you interested in learning more? Click here to read more about the 5 W’s of Portion Control.
Source: Smallplatemovement.org
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