Tip of the Day

Combine free weights, machines, resistance bands, and fit balls into all your workouts.

Happy Halloween from H3!

Happy Halloween!

Have a wonderful (and safe) weekend!  Enjoy a few (all in moderation!) of your favorite treats!  Refer to our Tricks or Treats post for popular candy calorie information.

 

For all you H3 alums --- can you guess who this lovely 'lady' is?

Tip of the Day

Anticipate barriers that will interfere with your workout plan -- and plan around them.

The Biggest Loser

Whenever I tell people where I work, I usually get the same response “Oh, so it’s like The Biggest Loser?!”  And then unfortunately I have to tell them, “No, not at all.” 

Well, I guess that is not entirely true.  Hilton Head Health, like The Biggest Loser, is based on jumpstarting an exercise program, learning how to eat healthy and make changes to live a healthy lifestyle.  However, what stands us apart is that we provide the tools to make these changes sustainable and realistic.  Also, we look at weight loss as a byproduct – not an end goal. 

Don’t get me wrong, we see a great deal of weight loss success.  But more importantly, we see life changes.  Individuals leaving here accomplishing things they never thought possible – like going off of their insulin shots, learning to love vegetables, completing a 5K, or even just walking 10 minutes straight on the treadmill.  The stories (and possibilities) are endless. 

Thanks to the popular show on NBC, the reality of losing weight and making these life changes has been showcased through the stories of ‘real’ people. 

Everyone seems to have their own opinion about the show; some feel the show is a little too intense as others find it motivating.  What is true – is that it is definitely creating awareness in the importance of leading a healthy lifestyle.

See what Adam Martin, H3 Fitness Director, had to say about the controversial show.

"The Biggest Loser is a show that gives the obesity pandemic the attention it so direly deserves.  However, the 'Hollywood' gloss may be robbing Americans of the reality of weight loss.  It may be time for The Biggest Loser producers to have a behind the scenes episode because simple math tells us that inordinate weekly weight loss with the recommended regimen is impossible. 

In fact, a recent TIME magazine article interviewed participants and found that all they were eating was sugar free Jello and asparagus for several days, as well as, exercising vigorously in the sauna prior to the weekly weigh-in.  These radical approaches to weight loss would never be recommended to the American public. 

So, why then deceive common Americans with the perception that hard work and calorie control can result in such dramatic weight changes?  Answer:  because that’s what sells episodes!  I KNOW that this altered perception of weight loss is affecting its viewers because on a weekly basis we have guests that have given their maximum physical and emotional effort in fitness classes only to weigh-in on a Friday morning and feel defeated by a number.  The disgusting so-called 'reality' television is unfortunately not even close to a reality. 

Therefore, I look forward to the upcoming 'Reunion Show' that airs the current lives of 40 of the past contestants.  Let’s see what has truly made them successful for the long-haul, not what motivates them to radically alter their lifestyle in search of fame and fortune."

-Adam Martin



Do you watch The Biggest Loser?  If so, what are your thoughts on the show?

Tip of the Day

Be persistent. If at first you don’t reach your goal try, try again!

Halloween Tricks or Treats

By: Callen, H3 Program Intern

Halloween can be a time of tricks or treats, when it comes to making healthy decisions. Candy and snacks of all sorts seem to litter the office space and home during this time of the year.  How are you going to prepare yourself and your family for this time of year but still enjoy a few of your favorite tricks and treats? 

Here are a few tips & ideas to make this time of year a “treat” and not a bag full of puzzling tricks:

Decide before you step in the door to say “no”.  Many offices, homes and cubicles will have a bowl or bag of candy inviting you to indulge.  Making a strong decision beforehand always seems to add some “bang” behind that willpower.

Keep someone else “in the know”.  Let a supportive friend, spouse or co-worker know that Halloween can be a time of trickery for you.  Tell them a few decisions you have made for the holiday. Verbalizing decisions is a helpful tactic to avoid messy slip-ups.

Have a tasty snack that makes you feel involved with the Halloween Festivities.  So that you don’t feel left out on the Halloween “spirit”, grab an alternative “treat”. Here are a few treat ideas that will be sure to not trick you:

Apple Cinnamon Chocolate Treat
Grab a sandwich baggie and break up 2 apple cinnamon rice cakes and add a chopped up Fun-size Hershey’s Chocolate Bar for only 162 calories.

Jello Fat-free Chocolate Pudding cup
102 calories

H3’s Pumpkin Pie (1/8) – 155 calories

*Make a comment: Do you know of some other great low-calorie Halloween treats?

Remember to not feel guilty.   If you have a piece or serving of candy, enjoy it! Yes, that is right, enjoy it!  BUT keep in mind how many servings are in that “small” candy bag and how many calories it contains. Also, remember that candy will be around for a long time; therefore, don’t eat it like its going “out of style”.

Keep track.  Have your handy food journal to keep track of your Halloween candy consumption.  See the calorie content behind a few common Halloween candies and treats:

25 small jellybeans:  140 calories

20 pieces of candy corn:  100 calories

2 Brachs caramels:  80 calories

1 Hershey’s Kiss:  25 calories

1 Mini Tootsie Roll:  25 calories

1 Fun Size candy bar (Snickers, Milky Way, Butterfingers, Hershey’s Milk Chocolate, etc.):  80 calories

1 mini bite-size candy bar (Snickers, Milky Way, Butterfingers, etc.):  55 calories

1 Fun Size M&M packet – Plain or Peanut:  90 calories

1 mini Reese’s Peanut Butter Cup:  33 calories

1 Full Size Hershey’s Chocolate Bar:  210 calories

1 Full Size Snicker’s Bar:  271 calories

1 King Size Butterfinger Bar:  480 calories

Apple Cider (Starbucks® Grande):  240 calories

1 Piece (1/8 of 9-in pie) Pumpkin Pie:  180 calories

*Check out caloriecount.about.com to find the caloric content of other favorite candy.

Remember the day isn’t over until your head hits the pillow.  If the first part of your day seemed to be full of trickery (maybe you had your fair share of candy and snacks), don’t give up! You still have the rest of the day to make wise decisions.  As Bob Wright puts it “Think of you days in halves.” So the first half was a major slip up, make the second half out-shine the first!

Keep yourself occupied with activities rather than food.  Sometimes we eat several hundreds of calories because we are bored. During Halloween, there are many activities you could partake in to keep your mind and body occupied!

-  Carve or paint a pumpkin

-  Rake leaves

-  Walk with the kids (or your neighborhood kids) when they “Trick or Treat”

-  Volunteer your time at a local school’s Halloween Festivities

-  Make a scare-crow (or other Halloween decoration)

-  Take a hay-ride

-  Apple Picking

Make a comment: What are you favorite Halloween activities that keep you busy?

 

 Have no fear this Halloween, take courage, you can master this time of tricks with your own healthy tactics.  Hopefully by following these helpful hints your Halloween will be a treat for you this year and not a bag full of tricks!

 

*Caloric content for the above candy was adapted from http://walking.about.com/library/cal/blhalloweencalories.htm

www.caloriecounter.about.com

Tip of the Day

Find another alternative to eating when you are bored, tired, or lonely.

PNF

By Jeff, H3 Program Intern and Amber, H3 Fitness Specialist

What would you do if someone walked by and asked: “Hey, can you PNF me real quick, my hamstrings are super tight?”  At first thought, I’m sure your thinking: no way partner I definitely don’t know you that well! However, after checking out this blog I’m confident you’ll be game if someone happens to inquire.

PNF stretching stands for Proprioceptive Neuromuscular Facilitation, and is one of the most effective forms of stretching for increasing an individual’s range of motion.  It not only increases flexibility, but can improve your overall muscular strength.

What’s more, PNF stretching is perfect for any major muscle group and best when performed with the help of a partner (so you can catch up with a friend at the same time)!   The whole concept behind PNF is the combination of isometric stretching with the relaxation phase of passive stretching.  By combining the two types of stretches, PNF functions in a routine of phases: contract-hold-relax.

Anyways, that’s a quick glimpse on the aspects and benefits of PNF stretching – now it’s time to experience it for yourself! Grab a friend and follow along as I walk you through the steps for safe PNF stretching of the wicked tight hamstrings!

1)  Begin by warming up the entire body – not just the intended muscle group. PNF stretching is more advanced than ordinary static stretches, hence warming the muscles is important for injury prevention.

2)  Start the first PNF stretch by performing a basic hamstring stretch for about 10 to 20 seconds.



3)  Next, venture into the contraction phase by pushing the back of your leg against the grip of your friend! Contract for 5 to 10 seconds.



4)  Immediately following, relax the hamstring and have your partner push your leg a bit deeper into a passive stretch. Hold for roughly 30 seconds.  



5)  Lastly, it’s time to give your pal a break! Relax the muscle for about 30 Seconds.  



6)  Repeat steps 3 through 5, two to three more times making sure to perform equal repetitions for both legs. By means of the tested routine Contract-Relax-Hold.

After completion of stretching the stiff hamstrings it’s perfectly okay to move on to other muscle groups; in fact I recommend it while you still have the assistance of a friend! Stretching is the most underutilized forms of total wellness, but try to wait 48 hours in between PNF stretching sessions.

Remember, stretching should never be painful even if it is PNF! Make sure to only stretch the muscle to a mild discomfort, being courteous of your comrade. This form of stretching is more advanced, yet with a little time, patience and practice you’ll each be professionals in no time!

Tip of the Day

Read the labels in the grocery store – pay close attention to serving size.

Frigid Fitness: Deciphering the Degrees

By Jeff, H3 Program Intern

As winter approaches, the temperature is not only changing, but our thoughts of exercising outside begin to freeze. We start to say to ourselves: “Not today, it’s too cold to exercise outside; I’ll exercise when it warms up!” Well here’s the deal, it’s never to cold to exercise if you prepare!

With a few myths out there, it's time to learn what’s factual and ten secrets to battling through tough temperatures.

Dispelling Cold Weather Myths

Cold-weather exercise isn’t safe.
False! Nearly everyone can exercise safely in the cold, even individuals with heart issues or asthma. As long as you check with your doctor and learn the H3 ten tough temperature secrets you’ll be fine!

I don’t need to drink as much water since I’m not sweating.
False!  No matter who you are, you can become just as dehydrated in cold weather. It’s important to drink plenty of fluids before, during, and after your workout because hydration allows your body to regulate body heat. 

Ten Tough Temperature Secrets

1. Layer Up.  It is essential to dress in layers so that you can easily remove them as the workout progresses. Start with a thin layer first – preferably material that draws away sweat like polypropylene.  Make sure to avoid cotton and don’t over layer! Remember, exercise does generate a good amount of heat, thus the goal of clothing preparation is to  balance sweating versus shivering.

2. Block It.  You may not be aware, but the sun can be just as harmful (if not more so) in the winter months. Go ahead and put on some sunscreen, lip balm, and sun glasses.

3. Head towards the Wind.  If at all possible, begin the walk, jog, bicycle loop or other workout in the prominent direction of the wind. This way on the journey back home, you’ll  not only have an extra push, but you’ll be much less likely to get the chills.

4. Make your Motivation.  Obviously we’d rather reside in our nice warm beds, but it’s important to maintain our fitness levels over the wintry weather months. This year really make yourself accountable by recording your workouts or performing them with a friend or next door neighbor. Set a goal for the spring and come up with your own personal rewards system for venturing out into the icy elements.

5. Know the Signs.  Be able to recognize the signs of frostbite and hypothermia. These are two injuries that can with no trouble result from exercising in cold weather. By understanding the signs and symptoms you can easily avoid and treat these common cold weather injuries and  know when to head home!

Signs of frostbite include: numbness, burning, tingling, skin turning white, hard, starts to itch, and/or peels.

Signs of the more severe hypothermia include: shivering, goose bumps, confusion, muscle stiffness, lack of coordination, slurred speech and even unconsciousness.

6. Protect the Essentials.  Exposing yourself to the cold certainly poses greater risk to your extremities. Bundle up your hands, feet, and head to protect yourself from frostbite. Lastly, make sure to follow these ten secrets because each will factor into a safe winter exercise experience.

7. Stay Dry.  Clothing that becomes wet from rain or precipitation will unquestionably effect your body’s ability to regulate heat.

8. Check the Weather.  You’ll not only know how many layer to wear, but sometimes it is just too cold or windy to exercise outside. Pay attention to the wind chill because it is one more factor to increase the need for insulation.

9. Switch to a Wintry Weather Workout.  Pick up or learn a new sport/exercise specific to the winter months. Try cross-country skiing, ice skating, snow shoeing or even snow boarding. If snow is unavailable you’re your looking to stay warm, find another alternative hit up the gym scene or a new exercise video. 

10. Consume Complex Carbohydrates.  Just like exercising in the heat, foods high in carbohydrates enable the body to properly regulate its temperature.  Additionally, they provide the body that extra energy if need be. Warm complex carbohydrate foods are particularly ideal such as breads, soups, potatoes and cereals.  

 

Or if all else fails, take a trip down to Hilton Head Health, where we are enjoying 70 degree beautiful weather! 

 

Sources:

http://www.mayoclinic.com/health/fitness/HQ01681

http://sportsmedicine.about.com/cs/environment/a/aa121100a.htm

http://sportsmedicine.about.com/od/sportsnutrition/a/winternutrition.htm

http://findarticles.com/p/articles/mi_m0826/is_n1_v8/ai_11702656/pg_2/?tag=content;co

Tip of the Day

Know the calorie content of the foods and beverages you are consuming!

Shake Your Groove Thing

Here at H3, we are getting ready for our 2nd annual Reunion Week!  This is a special week here, in which our doors open to H3 Members Only.  And with this year's theme, we're taking you back to the funky days of the 1970s!

So here's the skinny.  This week's schedule is designed around fun sessions that include physical fitness, healthy cooking, group discussions and social activities.  Reunite with your friends, including past H3 guests and staff, during a week of good health and rejuvenation.

We have a few totally awesome features this year including H3 Poker Run, Grocery Store Relay, Shelter Cove Kayaking, and H3 Top Chef Competition.  These are just a few of the exciting things planned for the week...you'll have to join us to find out more!  Can ya dig it?

 

To get your groove thing shakin'...here are the top 10 billboard hits from today in 1970!

1.  "I'll Be There"  The Jacksons

2. "Cracklin' Rosie"  Neil Diamond

3. "Green-eyed Lady"  Sugarloaf

4. "We've only just begun"  Carpenters

5. "All right now"  Free

6. "Fire and Rain"  James Taylor

7. "Candida"  Tony Orlando

8. "Indiana Wants Me"  R. Dean Taylor

9. "Lola"  The Kinks

10.  "Ain't No Mountain High Enough"  Diana Ross

 

So don't forget to join us for this year's Reunion Week, November 8th - 15th.  It's bound to be a DYNOMITE time!

Be there or be square!!!

Tip of the Day

Test your cholesterol at least once a year.

Warm up with H3's Lowcountry Chili

Celebrate National Chili Month and warm up this fall with a hearty bowl of H3 Lowcountry Chili!



 

Ingredients:

- 2 tsp. olive oil

- 2 cups onion, chopped

- 1 cup green bell pepper, chopped

- 1 cup red bell pepper, chopped

- 1 1/2 Tbsp. chili powder

- 1 Tbsp. dried oregano

- 1 Tbsp. unsweetened cocoa

- 1 tsp. ground cumin

- 6 cloves garlic, minced

- 2 cups water

- 1 1/2 cups bulgar cracked wheat

- 1 can (16 oz.) kidney beans, drained

- 1 can (15 oz.) black beans, drained

- 1 can (14 1/2 oz.) diced, no salt added undrained tomatoes

- 1 can (12 1/2 oz.) vegetable broth or stock

- 2 pieces canned chipotle chilies in adobo sauce, minced

- 2 cups (8 oz.) cheddar cheese, shredded, reduced - fat

Preparation

Pre-heat oven to 375 degrees F.  Heat oil in saucepot.  Add diced onion, green bell pepper, red bell pepper, chili powder, dried oregano, unsweetened cocoa, ground cumin, and garlic.  Stir and saute 5 to 10 minutes.  Add water and bulgur cracked wheat, kidney beans, black beans, tomatoes, vegetable broth, and chilies.  Bring to a boil.  Reduce heat, simmer uncovered for 10 minutes and stir occasionally.  Spoon half of bean mixture into the bottom of a 13 x 9 inch baking dish.  Sprinkle with 1 cup of the cheese.  Top with remaining bean mixture.  Cover and bake for 30 minutes at 375 degrees F.  Uncover and sprinkle with remaining cheese.  Bake an additional 10 minutes.

Serve with baked pita chips or one 6" corn tortilla (60 calories, 0 g fat).

Number of Servings: 12

Serving Size: 1 1/2 Cups

Calories: 214

Fat Grams: 3.3 g

 

Don't forget to visit the Members Only section on www.hhhealth.com for more YUMMY recipes!

-

Tip of the Day

Moderate alcohol consumption: 1 drink per day for women and 2 drinks per day for men.

Conquering the Gym Fear

By Jeff, H3 Program Intern

We’ve all been there. Faced with taking a new class or starting a new job – these experiences not only expose us to an entire new group of people, but fears of the unknown and the uncertainty factor tends to set in. Fascinatingly enough, these same fears go hand in hand with becoming a new member at a gym.

What will people think of me? Will I fit into the mix?  What if I can’t perform up to everyone’s level?  Will they stare, laugh?

All sensible questions, yet we must understand that these butterflies are typical for every single new experience.



Every now and then, a class is offered here at H3 to help Guests overcome fears of the gym that may be colluding in their minds. 

The basis of the “Overcoming Your Fear of the Gym” class is to allow Guests an open forum to not only discuss their personal fears, but provides a few definite tips for conquering gym uncertainties.  Below is your quick guide to tackling any qualms before joining the ranks of your local fitness facility.

- Before you join a gym, try out a free session.  This will allow you to gain a feel of the environment with a one day trial pass.

- Choose a health club with a relaxed atmosphere.  A place where you feel comfortable, a local YMCA is a great option! 

- Make sure you are familiar with the fitness equipment.  Fluency in equipment lingo leads to immediate gym confidence.  Most gyms provide an orientation on gym equipment upon joining - if not, don't be afraid to ask! 

- Stick to the fitness equipment in which you feel most comfortable.  This boosts motivation and allows for the best of workouts.

- Organize your routine before you walk in the door.  An exercise plan keeps you focused and zeroed in on your workout. 

- Participate in group fitness classes.  This is an excellent way to meet other members and become oriented with the facility.

 

- Go at the least crowded time.  Before anyone else is awake, kick start your day with a morning workout. 

- Find a gym buddy.  It's a lot more difficult not to show up when someone else is depending on you.

- Check your priorities at the door.  Exercise is for your benefit, leave worries of what other people think outside. 

- Focus on your own workout by tuning others out.  Find an exercise trance, bring an Ipod or mp3 device!

- Focus on personal targets.  Set goals, write down what you hope to achieve by attending the gym.

- Hire a personal trainer.  They’ll not only teach you all the exercises, but motivate you positively!

 

That’s the inside scoop folks.  Therefore, take what you will and run with it or power walk it!  It’s certainly understandable to be faced with these qualms; it’s a part of life.  Recognize that your thoughts are beyond a doubt greater than others around you.  

It is an admirable accomplishment to break out of the comfort zone and block out these gym fears.  When it all boils down, we hit the gym for ourselves, no one else.  We are there to improve our personal lifestyles and that is what we must remember.

Tip of the Day

Work on strengthen your quadriceps – this is the most important muscle to train for prevent knee injuries.

Roll it Out

After a busy week of fitness activities like rock climbing, bike riding, and triathlons, my muscles are aching just reading about it! 

Here at H3, we have just the fix.  Roll it Out, one of our most popular classes incorporating the use of a foam roller,  actually mimics the same benefits to tight achy muscles as a massage!

The foam roller not only stretches tight muscles and tendons, but it also breaks down soft tissue adhesions (aka a knot!) and muscle tissue.  By using your own body weight and a foam roller, you can perform a self-massage or myofascial release, break up trigger points, and smooth tight muscles while increasing blood flow and circulation.

The use of a foam roller has been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion. 

Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group!

 

Check out this routine from Women’s Health Magazine – and get rollin’!

Calves 
Sit on the floor with your legs straight out, hands on the floor behind you supporting your weight. Place the roller under your knees (a). Slowly roll along the back of your legs up and down from your knees to your ankles (b).



Hamstrings 
Sit with your left leg on the roller; bend your right knee and put your hands on the floor behind you (a). Roll up and down from your knee to just under your left butt cheek (b). Switch legs.



 

Quads 
Lie facedown on the floor and place the roller under your hips (a). Lean on your left leg (b) and roll up and down from your hip to your knee (c). Switch legs.



Back
Sit on the floor with the foam roller behind you. Lace your fingers behind your head and lean your upper back onto the roller (a). Tighten your abs and glutes and slowly move up and down the roller (b).



Outer Thigh
Lie on your side with the roller under your left hip (a). Bracing your abs and glutes for balance, slowly roll down from your hip to your knee (b). Switch to the other side and repeat.



Shoulders and Thighs
Lie on your left side with the roller under your armpit (a). Brace your abs and glutes for stability, and slowly roll down from your underarm to the bottom of your rib cage (b). Switch sides.



Glutes
Sitting on the foam roller, cross your left leg over your right knee and lean toward the left hip, putting your weight on your hands for support. Slowly roll one butt cheek over the roller. Switch sides.



Shop for Foam Rollers here.

 

Sources:
Women's Health Magazine
About.com

Tip of the Day

Increase your dietary fiber intake. You’ll not only feel full longer, but it helps control your weight.

FIT Week Recap: The Highlight Reel

By Jeff, H3 Program Intern

Well another successful FIT Week is finally in the books!  I hope ya’ll were able to keep up with all the action, but in case you happened to miss out I’ll catch you up to speed by way of the most memorable pictures of the week.  

As the week came to a close at the awards ceremony on Friday night everyone was nothing short of exhausted, yet still in high spirits due to the week’s events.  It was certainly a week to remember, fun-packed with memories that will last each of us a lifetime.  Relationships formed, successes achieved, and major accomplishments were far and few in between.

As the guests were given awards and their official H3 Train for Life bands, the Calibogue lecture hall filled with laughter, which continued forth into the official FIT week 2009 video.  It was at this point that Guests realized that they had done it – whether it was grinding out the rainy Beach Bootcamp or pushing themselves thru the drizzly Team Triathlon each of our Guests overcame some sort of challenge. 

That being said, FIT Week 2009 was unquestionably a success. 

Lastly, congratulations to Amber’s Sea Turtles for fighting off Adam’s Alligators and a job well done to all participants – each of you truly made last week special.

Anyways, check out the highlight reel and vote on which image of the week you think takes top honors!

[caption id="attachment_890" align="aligncenter" width="225" caption="Shipyard Challenge - 'The Ninja Turtles'"][/caption]

 

[caption id="attachment_892" align="aligncenter" width="225" caption="Team Triathlon"][/caption]

 

[caption id="attachment_893" align="aligncenter" width="300" caption="Beach Boot Camp"][/caption]

 

[caption id="attachment_894" align="aligncenter" width="300" caption="The Rock Climbing Crew"][/caption]

 

[caption id="attachment_895" align="aligncenter" width="300" caption="Courtyard BBQ"][/caption]

 

[caption id="attachment_896" align="aligncenter" width="300" caption="Pinckney Island Adventure - Kayak Crew"][/caption]

 

[caption id="attachment_897" align="aligncenter" width="225" caption="Bob Wright - Not only a nutrition expert but a fierce shark!"][/caption]

 

[caption id="attachment_898" align="aligncenter" width="512" caption="The Whole FIT Week Team"][/caption]

Tip of the Day

Lower your sodium and salt intake – Consume 2400 milligrams or less per day, about one teaspoon of salt.

Living the Healthy Lifestyle

Are you signed up for our monthly e-newsletter?

If not, you are missing out on H3 upcoming events, free recipes, workouts and more!

Sign up on the right.

Check out the October edition of Living the Healthy Lifestyle.

Fit Week Update: Precipitation Pump Up!

These Guests are moving faster than I can type!  Check out today's FIT Week update from Jeff, H3 Program Intern.

 

Quick! Grab a coat or seek shelter since this FIT week update could get a little wet!

Despite the rain on this fine Wednesday morning, FIT week set off for the official Beach Blast Bootcamp. As we loaded the vans up with two tires and twenty towels there was some slight apprehension, however in next to no time the uneasiness vanished as we hit the beach. Rain or shine the guests were pumped up– not only looking to score points for their respective teams, but for the chance to participate in what was undeniably an authentic Bootcamp.



 

Today we have to give thanks to the rain because the excitement was very surreal!  With the wind howling and rain pouring down, it served as a motivational tool for each and every person to kick it up a notch. It may have been raining cats and dogs, but Guests used it to their advantage and overcame every challenge Adam Martin, H3 Fitness Director, threw at them.  

The morning took us all back, back to when we were all children playing in large puddles, but with a few tires and a beach involved. Roughly an hour and a half of waterlogged exercise later, everyone was still smiling and geared up for the afternoon classes!

Anyways, check out the pictures from the featured fitness class, as it was truly a morning to remember. The good thing is there’s more to come because FIT week has just begun!

 

Oh yeah and don’t forget today’s affirmation: “I will make positive changes”

 

Tip of the Day

Cut up your apples and sprinkle cinnamon to taste. A delectable treat at only 100 calories!

Music for the Soul

As promised, the daily Fit Week update is here.  However, today's blog features something a little bit out of the ordinary.

 

As the emotions and excitement run high, Tuesday night dinner brought a great time for each team to enjoy the BEAUTIFUL fall weather with a little relaxation.  Throughout the week, the teams have been working hard, reaching different fitness goals and overcoming various fitness challenges.  So last night’s dinner in the Courtyard was well needed (and deserved)!

With a gorgeous sunset in the background, each Guest enjoyed a wonderful cookout to the tunes of the Hilton Head Christian Academy Jazz Band. 

As the music played on, the guests danced and laughed, enjoying each other’s company in a night full of camaraderie and fun.

In my years at H3, it was definitely one of the best events I have experienced.  Walking into the Courtyard you could feel the joy and comfort pouring from each Guest.  I must say, it felt magical.

Take a look at some of the pictures from the night…and I promise…there will be video clips to come!

Fit Week Update: Shipyard Challenge

By: Jeff Ford, H3 Program Intern

It’s FIT Week – Let’s get ya’ll up to speed on today’s events!

As the clock struck 9:30am this morning, teams were busy devising their plans for the exciting H3 Shipyard Challenge.  All four teams were active in their assigned rooms, sorting out their strategy and brainstorming the desired routes to take.  Questions arose, such as which direction will yield the most flags? Which locations will have the flags with the highest point values?  

So much to plan, so little time!  Guests became so caught up with the anticipation of the challenge this morning that Metabo Meals were the least of their worries.  So what was the goal of this so called “Shipyard Challenge”?

Similar to a scavenger hunt or capture the flag affair, the rules were as followed:

-  Groups (Alligators, Dolphins, Marlins, and Sea Turtles) were allowed to split themselves into two teams

-  Everyone had to stay with their team/group members at ALL TIMES 

-  Each group was given 2 legends illustrating where flags could be found throughout Shipyard Plantation

-  The GOAL of the challenge was to collect as many flags as possible, however stealing flags from other groups was strictly prohibited.

-  Once a flag was found, teams had to stake their logo in place of the flag, thus signifying to other groups that the flag has been collected from that post area.

 



 

The greatest part about the Challenge today was certainly the participation.  When it comes to working out and focusing on lifestyle change it’s all about showing up – each team really stood strong this morning and there was nothing but encouragement all around. 

When push comes to shove, the Shipyard Challenge was a success for everyone because exercise is all about having fun.  Each team truly enjoyed themselves, while getting a great two hour workout in.  If you’re curious, the results are below, along with a picture of the team who found the most bandana’s (flags)!

 

[caption id="attachment_853" align="aligncenter" width="300" caption="Amber's Sea Turtles "][/caption]

 

Shipyard Challenge Flag Totals:

Amber’s Sea Turtles:   24 points

Adam’s Alligators:  13 points

Beth’s Dolphins: 9 points

Bob’s Marlins:  5 points

 

There’s more to come so make sure to check back with H3 daily, the points are really racking up for all the teams!

 

Remember today’s affirmation: “Change Your Mind, Change Your Life.”

Tip of the Day

Before you start a busy day, even at work, and just before you hit the hay, stretch it out for five to ten minutes!

Get H3 Inspired

Hands down, the best part of my job is being able to witness the life changing experiences our Guests have while (and after) they are here at H3.  So, today I am here to share one amazing journey with you.  Go ahead, get H3 inspired.

 

Tired of watching her son’s life from the sidelines, fed up with the cycle of losing and gaining, and seeing the effects of diabetes on her family- Laura Hay decided to change her life. 

Laura checked into Hilton Head Health for two weeks in January of 2008.  Once she made the decision to better her health and change her mindset, all of her obstacles seemed to melt away and were happily replaced by opportunities. 

Today, Laura coaches her son’s soccer team, writes down her goals, tracks her progress and has lost 60 lbs. Laura continues her journey- to hear her inspirations, tips and more watch the video interview below.

 



 

If Hilton Head Health has inspired or affected your life and you would like to share it with others, we encourage you to be a part of the Get H3Inspired Club.  To become a part of the club, tell us your story about how your experience at H3 has impacted your life and helped you attain your goals.  You then have a chance to win in a drawing for a free 3-Day Getaway. 

Email getinspired@hhhealth.com to share your story!  Make sure to put 'Get H3Inspired' in the subject line. 

Tip of the Day

Switch up your basic strength training exercises by performing them on a Fitball. This will keep your muscles guessing!

Fit Week is here!

Get Excited!  The second FIT Week ever is upon us and all four leaders are ready to rock!  Personally, I have never experienced FIT week, but from hearing about the inaugural FIT week – it’s obvious that I really missed out on the first one. 

Spirits will be sky high and the excitement around Hilton Head Health will be at full intensity!  It’s really going to be difficult to keep H3’s doors from blowing open with all the Guest enthusiasm and the electrifying atmosphere that draws near.  This is certainly a weekend to get plenty of rest in preparation of what’s to come!

Not to give anything away, but this week is revamped and setting up to be better than the first.  To reveal a little bit about the week ahead, there will certainly be more of a focus on fitness with crazy team adventures.  Did I say team?  Yes, that’s the best part of the week – all H3 Guests will be split into one of four teams led by none other than the H3 health specialists themselves!

To explain a little bit more about FIT week, the entire design is around fitness distinctive lectures, featured fitness classes, and incredible outdoor excursions.  The customary schedule is still in effect; however unique team events and off the plantation adventures are jumping from behind every corner.  

That’s all I’m going to say for now, but below are the four teams for the week!  Check out each of the chosen animal emblem’s by H3 squad leaders, and let’s take a poll on whose team you like the best!  To come to a decision, take into account your favorite H3 team leader and the ferocious (or gentle) mascot characterizing their teams!

[caption id="attachment_827" align="alignleft" width="150" caption="Amber's Sea Turtles"][/caption]

 

 

 

 

 

[caption id="attachment_826" align="alignleft" width="126" caption="Bob's Marlins"][/caption]

 

 

 

 

[caption id="attachment_825" align="alignleft" width="124" caption="Adam's Alligators"][/caption]

 

 

 

 

[caption id="attachment_823" align="alignleft" width="150" caption="Beth's Dolphins"][/caption]

 

 

 

 

 

Remember to check back next week for the “H3 FIT Week TWO photo BLOG,” which will capture all the best moments from the week.  It will definitely give you a greater understanding of what went down, and you’ll feel like you were right here with us.  Thanks again taking the poll and checking out the teams.

 

 

Tip of the Day

Pack a resistance band. That way your own personal gym is always in your suitcase!

A Crunchy Treat

When you carve a scary face into your jack-o-lantern, make sure to save the seeds! 

Pumpkin seeds are low in fat and rich in zinc and protein, but when mixed with sweet-hot-salty syrup and baked until crunchy they do become rather addictive so be sure to follow the portion size!  A few scattered on a salad go a long way.

INGREDIENTS:

1 cup Demerara (raw) sugar

¼ cup water

½ cup maple syrup

1 teaspoons cayenne pepper

1 teaspoon kosher salt

3 cups raw organic pumpkin seeds

PREPARATION:

- Heat oven to 400°.

- Combine first five ingredients in a sauce pot and gently simmer to a light caramel

- Stir in pumpkin seeds

- Spread seeds thinly on a spray-oiled baking sheet and place in hot oven for 10 minutes

- Remove from oven and stir seeds with a broad, flat, metal spatula, pulling seeds from the edges of the pan to the middle and the middle to the edges to help evenly brown

- Return pan to oven and bake 5-10 minutes longer until seeds are vigorously bubbling, watch carefully

- Remove from oven and stir again.  The stirring causes crystallization

- Scatter seeds onto a sheet of parchment or wax paper and allow to cool

- When cool break apart

- Store in an air-tight container

 

Number of servings: 24
Serving Size: 2 tablespoons
Calories: 189
Fat: 12 grams
Protein: 8 grams

 

Tip of the Day

Select a wholegrain breakfast cereal with more grams of fiber than sugar.

Healthy Traveling: Fast Food Friends

By: Jeff, H3 Program Intern

When implementing a new lifestyle plan, one of the greatest challenges is making the appropriate adjustments while traveling.  Seems impossible to eat healthy on the road, right? At times, our environments really do set us up for failure.  Airports are bombarded with fast food joints, snack shacks, and of course oversized muffins.  Restaurants boast gigantic portions and now and then the occasional buffets.  Despite these negative environmental factors, there are still some fast food friends out there and it comes down to a matter of planning.  

In Healthy Traveling, a lecture here at Hilton Head Health, Guests discuss eating tips for airports, hotels, and restaurants.  What’s more, they learn ways to incorporate physical activity into the trip itinerary! 

Another awesome aspect to this lecture is the Healthy Traveling Calorie Count Game.  Guests are split into two groups, recording educated guesses focused on the calorie count of an assortment of popular fast food items.  At the end, the totals are tallied up and deducted from the actual calorie count.  It’s rather interesting because most groups are truly spot-on when it comes to knowing the calories of common restaurant and fast food orders. 

If you’d like, go ahead and try out a shortened version of the game below, how close can you come?  

Restaurant	Predicted Calories
Starbucks – Classic Blueberry Muffin
Wendy’s – Baconator
McDonald’s – Fruit ‘n Yogurt Parfait
Baskin Robbin’s – Cappuccino Blast Turtle Milk Shake

*Actual calories found below

As I mentioned previously, most of our Guests are pretty good at this game, so if we are so good at predicting the calories, why are we still choosing these high calorie foods? 

Primarily, we tend to rationalize these orders by “it’s all I have time for,” or “there are no healthy options when it comes to fast food.”  These are simply common engrained misunderstandings in which we must get away from!  As Bob Wright would say, no matter where you are there is always the Unwise, Better, Best choice.  Moreover, the cool trend we are starting to see is towards healthier fast food options and hopefully in the end this will change our mentality towards eating out. 

Many laws are coming about that may force restaurants and fast food joints to have their nutrition information readily available.  Until these changes are made, we must be aware of some of the healthy options and plan out a few in the case of traveling or if that friend really wants to eat here or there. 

Below are some great ON-the-GO choices and a few resources where some of the healthiest fast food chains let you calculate your meal!

Fast Food Friends:

Chick-fil-A

- Chargrilled Chicken Sandwich; Calories 260, Fat 3g, Fiber 7g Protein 27g 

- Fruit Cup (large); Calories 100 Fat 0g Fiber 3g Protein 1g

- Side Salad; Calories 70 Fat 4.5g Fiber 2g Protein 5g

- Dressing – Light Italien; Calories 15 Fat 0.5g

http://www.chickfila.com/#calculator

 

Panera

- Garden Vegetable Soup; Calories 120 Fat 1g Fiber 7g Protein 4g

- Vegetarian Black Bean Soup; Calories 200 Fat 2g Fiber 11g Protein 11g

- Asian Sesame Chicken Salad w/out Wonton Strips; Calories 270 Fat 11g Fiber 3g Protein 26g

http://www.paneranutrition.com/

 

Subway

- 6’’ Turkey Breast; Calories 280 Fat 3.5 Fiber 5g Protein 18g

- 6’’ Veggie Delite; Calories 230 Fat 2.5 Fiber 5g Protein 8g

- Any of the 6 inch, 6 grams or less of fat subs are considered fast food friends

http://www.subway.com/applications/NutritionInfo/index.aspx

 

Those are just a few examples of your fast food friends, but don’t worry there are other options available!

Explore the links above and you’ll really become more knowledgeable on the many healthy options that are available at notable fast food chains.  Let’s change our mindset, move away from “there are no healthy options” to “Man, I can’t decide which healthy option to choose!”

If we can switch those sayings then we’ll be well on our way to battling the great challenge of traveling.  Anyways, I hope this blog was helpful for your next business getaway or when time does not allow for that gourmet meal. 

Lastly, check below and see how you did on the calorie counter!

*Actual Calories:

Starbucks – Classic Blueberry Muffin: 470

Wendy’s – Baconator: 970

McDonald’s – Fruit ‘n Yogurt Parfait: 160

Baskin Robbin’s – Cappuccino Blast Turtle Milk Shake: 900

 

 

 

Tip of the Day

At restaurants avoid foods with fried components – strive to order baked, broiled, and roasted foods.

Metabo What?

By: Jeff, H3 Program Intern

Oh the infamous metabo meal, where do I start?

In itself, the metabo meal is its own little secret, but the key to this time of day is to take a break from fitness classes and begin exercising your creativity.  After being here for two months, you start to learn the tricks of the trade, and how to experience true metabovation. 

However, before I reveal the secrets, let’s go over the common questions regarding the notorious metabo meal and why it’s important to never skip out!



What exactly is a “metabo meal”?    H3 term for a healthy snack that H3 Guests have in order to keep their metabolism going. The meal is designed by H3 nutritionists to keep the body in constant energy balance throughout the day. That extra “mojo” if you will.

What time should someone eat a metabo meal?   2 to 3 times a day at 10:30am, 3:30pm, and 8:00pm are perfect times to metabo it up!

How much do we get to eat?   100 calories. (Probably doesn’t sound like a lot, but that’s why you’re tuning in today. Sooner than later you’ll find out it can certainly be 100 calories of fun!)

What happens if we skip a metabo meal?   First of all, don’t panic! However, do your best to keep up with these “metabo meals” because that way you never get any overwhelming feelings of hunger.

 

Secrets exposed:

1.  Switch it up – never have the same metabo meal twice in a day.
2.  Mix it and match it – not all the snacks are 100 calories so play with the combinations.
3.  Find a topping – cinnamon, cocoa powder, and flax seeds are a few workable options.
4.  Change the temperature – take advantage of your microwave or freezer.
5.  Come to FIT Week – group metabo meals are anything but ordinary!

 

H3 Featured Concoctions

The Banana-Rama Rice Cake Smorgasbord
Inspired and created by H3 Guest Anca Huizenga

-  ½ Banana (50 calories)

-  1 Apple Cinnamon Rice Cake (50 Calories)

-  Cinnamon or Cocoa powder (0 Calories)

Directions:  Cut banana into small slices.  Place on an apple cinnamon rice cake and sprinkle with cinnamon or cocoa powder.  (For an extra protein boost - add a thin layer of peanut butter!  Watch out for calories, though.)



 

The Apple Cinnamon Sensation

-  1 Medium Apple: red or green (80 – 100 Calories)

-  Cinnamon (0 Calories)

Directions:  Cut the apple into and sprinkle with cinnamon.  Microwave for 1 - 1.5 minutes.



 

The Banana Chiller   

- 1 Banana (100 Calories)

Directions:Unpeel, cut into fourths, and freeze for 3 to 4 hours.  Tastes amazing – may be ice cream’s arch nemesis at only 100 cals!

 

Artic Apple Sauce

-  1 single serve cup, all-natural Applesauce (50 Calories)  

-  1 small box, organic raisins (50 Calories)  

-  Cinnamon (0 Calories)

Directions:  Open applesauce, add raisins and cinnamon.  Swirl to taste, then freeze for 3-4 hours.

 

Now that the secrets are out, go ahead and try a few of the featured concoctions, let me know what you think! Also, check out the official H3 metabo menu and see if you can invent something original!

Tip of the Day

Shop on the outside aisles of your local supermarket. At almost all grocery stores the healthiest foods are found on the outer perimeter!

Tip the scale in the 'Wright' direction

Obesity, Smoking, Diabetes, Heart Disease, Cancer … Which enemy is our most formidable one?  All practical guesses, but in reality the number one public health enemy happens to be ourselves.  Crazy, right?

According to Bob Wright, long time Director of Health Education here at Hilton Head Health; it is not crazy in the least bit.  We have to understand that the impact of our own behaviors is the supreme enemy affecting our health.  Almost all conditions or diseases, even cancers can be accurately linked to our lifestyles and the choices we decide on! 

In Bob’s lecture, “Public Health Enemy #1” he emphasizes a relationship between our good behaviors and bad behaviors, and how this relationship resembles a balance scale. Our job is to tip this balance scale in the right direction.

By gradually making moderate changes in our lifestyles, we can and will tip this scale in the right direction. Moving the scale will not only decrease our risks of other public health enemies, yet it will improve our overall health. So when it comes to public health enemy number one; which way is your scale leaning?

We may be able recognize that our scale is not leaning in the right direction, but what can be done to change this behavior imbalance?  The key here is to remember that moderate changes in our behaviors go a long way.  What’s more, we need to start making these changes before we get sick or develop an unfortunate condition. 

As a majority, we tend to think of our health only when something goes wrong.  NOW is the time to stop beating around the bush and to throw out any excuses; we are in fact the ultimate controller and our own enemy. 

Thus, provided below are three straightforward changes gathered from the H3 lecture, “Public Health Enemy #1” that are directly related to reducing your risk of heart disease, but in effect pay dividends to other areas of your health.

1. Stay Active

-  Sedentary people who start exercise reduce the risk of heart disease 40 – 50% .

-  Contributes positively to warding off type II diabetes, stroke, respiratory ailments and cancer.

-  In a study by Natural News, the risk of dying from cancer increased 45% for men and 28% for women due to lack of physical activity.

-  Additionally, 20% of deaths of people 35 and older were attributed to lack of physical activity.

2. Quit Smoking

-  Accounts for 20-40% of all heart disease deaths.

-  1 pack = 50 – 75 pounds of extra fat!

-  Smoking is linked to lung cancer, respiratory ailments, and heart disease.

3. Maintain or Lose Weight

-  As little as 5% of weight loss significantly reduces risk of heart disease.

-  In an article written by WebMD’s Kathleen Zelman, interviewee David Katz MD, MPH of Yale’s Preventive Medicine Center states:  ''Lifestyle changes that include healthier diets, regular physical activity, and weight loss of 7%-10% have shown phenomenal health benefits that can be more effective than medications.” (Article is definitely worth checking out)

-  Weight loss can reverse or prevent diabetes, lower blood pressure, cholesterol, control triglyceride levels, and improve sleep apnea.

 

So there are the three most definite behavioral changes to start with.  Bear in mind, no matter how stacked you are in the right direction there is always room for improvements.  What’s more, we must have the drive and become geared up for change. 

I think Bob put’s it best:  “It’s not so much where you are, it’s where you’re moving.”  So let’s move already-- in the Wright Direction.

 

 

Sources:

http://www.webmd.com/diet/features/lose-weight-gain-tons-of-benefits
http://www.naturalnews.com/001547.html

Tip of the Day

Listen to your body. Be aware of your limits! The better you understand your body the more enjoyable exercise becomes.

Drums ALIVE!

By Jeff, H3 Program Intern

When it comes to health and nutrition (or your stay at H3), the top action to take is to step out on a limb and try something new!  We’ll never know what type of exercise or healthy food we’ll enjoy most until you experience everything that’s out there.  Who knows?  We may never have another shot at participating in that class or eating that entrée for the rest of our lives!

As a young kid, I never wanted to eat my vegetables and I was extremely apprehensive of trying new foods, it turns out I was really missing out.  Not only was I not fueling my body appropriately, but man – fresh fruits and vegetables make you feel spectacular!  When it comes to changing our lifestyles, it’s important to try everything and really find your niche.  To put it simply, the best exercise program or meal plan is something we’ll stick with for the long-run. Therefore, in order to find the right lifestyle program we must break out of our shells and venture out!

Getting to the point, H3 has just launched a new fitness class!  The class is called Drum’s Alive and it is certainly something that cannot be experienced just anywhere. A new and amazing opportunity for all of our guests, Drum’s Alive will be instructed by one of H3’s finest, Linda Lisko.

So of course you want to know a little bit more about Drum’s Alive before you take that leap, right? To depict the class best, it involves drum sticks, a fit ball, risers, and a whole lot of powerful beats. 

Drum’s Alive is fun and energetic, combining the dynamic movements of aerobic dance with the pulsating rhythms of the drums. The group class is not only a total body workout, yet provides benefits to the mind and spirit, reducing stress and improving mental balance. If you don’t believe me, check it out for yourself:



 

H3 is looking forward to the premiere of Drum’s Alive (as should you) and figure the class will be a big hit among our guests!  It is without a doubt new to the fitness scene and one of those opportunities we’ve been talking about to break out of the shell.

Tip of the Day

Eat your calories, don’t drink them.

Breaking Ground

Here at Hilton Head Health, exciting things are happening!  On September 8th, we broke ground on Phase I of our Renovation Project.  Phase I includes the renovation of the front main entrance, north entrance and construction of a new pool and whirlpool spa. The project is expected to be completed by January 2010.

Check out these pictures from our groundbreaking!