Monday, November 30, 2009
Tip of the Day
Make holiday shopping trips an exercise adventure. Arrive early and walk the entire mall!
Keeping it in Portion Perspective
By Jeff, H3 Program Intern
When we finally come to that final motivation to embark on lasting lifestyle changes, many of us get into that mindset: “This is it, go big or go home this time.” What a fitting phrase right? However, this is where it gets a little shady because when it comes to nutrition we’ve go to stop applying that same principle. In this respect, bigger is never better and our environment is certainly not helping any.
Why is it, when we are out and about, in an airport or at a restaurant, the portion sizes become outrageously enormous? Mammoth muffins, bountiful bagels, plethora pizza slices – it’s unreal on how today’s portion sizes stack up to twenty year’s ago. Let’s put the past in perspective:
Obviously, we all just finished up a great portion controlled Thanksgiving, yet this is still an ideal time to update our perspective. With the holiday season almost in full-gear, there’s definitely going to be plenty more sweets on the horizon. It may not be the pumpkin pies this time, but various treats will be readily available and it’s not always easy to measure the exact portion size. Going along with our portion control theme, here are a few visualization techniques for understanding correct portions specific to several common holiday goodies.
- One square brownie should equal about one package of dental floss
- One slice of cake should equal a deck of cards
- One cinnamon roll should equal the size of a hockey puck
- One ounce of holiday candies should easily fit into the palm of your hand
- One cup of cocoa equals eight ounces
- One cookie should equal roughly two poker chips
- One ½ cup ice cream should equal the size of a light bulb
Nobody wants to spend the holiday’s completely zoning out every treat, therefore by understanding what constitutes “a portion” we can help control the weight. In our H3 portion control class many guest learn the fundamental tips for managing portions. Today, I’ll just give you the top three and hope that the past comparisons and dessert portion visualizations guide you the rest of the way!
Top Tip #1: Re-engineer your home
- “Out of Sight, Out of Mind”
- Buy snacks in single serve
- Keep variety to a minimum
Top Tip #2: Recognize the difference between a portion and a serving
- Read all the labels
- Refer to the H3 food pyramid
Top Tip #3 Eat more slowly and mindfully
- Food will be coming at you left and right so take it easy
- 20 minute rule: Stop, Take a breath, Observe, Proceed
When we finally come to that final motivation to embark on lasting lifestyle changes, many of us get into that mindset: “This is it, go big or go home this time.” What a fitting phrase right? However, this is where it gets a little shady because when it comes to nutrition we’ve go to stop applying that same principle. In this respect, bigger is never better and our environment is certainly not helping any.
Why is it, when we are out and about, in an airport or at a restaurant, the portion sizes become outrageously enormous? Mammoth muffins, bountiful bagels, plethora pizza slices – it’s unreal on how today’s portion sizes stack up to twenty year’s ago. Let’s put the past in perspective:
| 20 Years Ago | Calories | Today | Calories | |
| Bagel | 3” inches | 140 | 6” inches | 350 |
| Muffin | 1.5 oz. | 210 | 4 oz. | 500 |
| Pizza | 2 slices | 500 | 2 large slices | 850 |
Obviously, we all just finished up a great portion controlled Thanksgiving, yet this is still an ideal time to update our perspective. With the holiday season almost in full-gear, there’s definitely going to be plenty more sweets on the horizon. It may not be the pumpkin pies this time, but various treats will be readily available and it’s not always easy to measure the exact portion size. Going along with our portion control theme, here are a few visualization techniques for understanding correct portions specific to several common holiday goodies.
- One square brownie should equal about one package of dental floss
- One slice of cake should equal a deck of cards
- One cinnamon roll should equal the size of a hockey puck
- One ounce of holiday candies should easily fit into the palm of your hand
- One cup of cocoa equals eight ounces
- One cookie should equal roughly two poker chips
- One ½ cup ice cream should equal the size of a light bulb
Nobody wants to spend the holiday’s completely zoning out every treat, therefore by understanding what constitutes “a portion” we can help control the weight. In our H3 portion control class many guest learn the fundamental tips for managing portions. Today, I’ll just give you the top three and hope that the past comparisons and dessert portion visualizations guide you the rest of the way!
Top Tip #1: Re-engineer your home
- “Out of Sight, Out of Mind”
- Buy snacks in single serve
- Keep variety to a minimum
Top Tip #2: Recognize the difference between a portion and a serving
- Read all the labels
- Refer to the H3 food pyramid
Top Tip #3 Eat more slowly and mindfully
- Food will be coming at you left and right so take it easy
- 20 minute rule: Stop, Take a breath, Observe, Proceed
Friday, November 27, 2009
10 Turkey Trotters: H3 Family Affair
By Jeff, H3 Program Intern
Another Thanksgiving gone and past, yet we were all thankful Turkey day began with a blast!! From H3, Ten turkey trotters set out on a mission and without a doubt represented how to have a little fitness fun before the feast. Not only did each and everyone finish, but every single guest or employee jogged part of the way. A few even completed the 10K race, which is no small feat – roughly 6.2 miles burning over 700 calories, man can’t beat that!
The 21st Annual Piggly Wiggly Turkey Trot has been run and power-walked by many in the past, however more than 1,300 runners crawled out of bed this year. The day articulated the mental aspect of health and fitness, amplifying the fact that it’s all about showing up and whatever anyone puts their minds to they can and will accomplish it.
For several, the 5K Trot was the first they had ever encountered and was an experience that will undoubtedly never be forgotten. It’s important to mention that participating in the race as an H3 family made everyone motivate one another and the drive to succeed was faster than ever. This was another link to the chain in creating lifestyle changes and will certainly provide inspiration for future improvements. Above all, we snapped some memorable shots and who could forget receiving the super sweet turkey trot long sleeve tees! Check out a couple of the H3 Trotters:
Some may think we weren’t with our families on this day, but I beg to differ. As past Guests have mentioned, Hilton Head Health’s atmosphere gives off that home away from home feeling, and you truly become apart of the H3 family within days of your stay. The dining hall was spectacularly set up, the feast was fantastically healthy, and the best part was sharing the day with the entire in-house H3 family. Who would have known we were away from home?
Anyhow, Thanksgiving at Hilton Head Health was to say the least a family affair and to prove it here are a few of our guest’s thankful thoughts:
Another Thanksgiving gone and past, yet we were all thankful Turkey day began with a blast!! From H3, Ten turkey trotters set out on a mission and without a doubt represented how to have a little fitness fun before the feast. Not only did each and everyone finish, but every single guest or employee jogged part of the way. A few even completed the 10K race, which is no small feat – roughly 6.2 miles burning over 700 calories, man can’t beat that!
The 21st Annual Piggly Wiggly Turkey Trot has been run and power-walked by many in the past, however more than 1,300 runners crawled out of bed this year. The day articulated the mental aspect of health and fitness, amplifying the fact that it’s all about showing up and whatever anyone puts their minds to they can and will accomplish it.
For several, the 5K Trot was the first they had ever encountered and was an experience that will undoubtedly never be forgotten. It’s important to mention that participating in the race as an H3 family made everyone motivate one another and the drive to succeed was faster than ever. This was another link to the chain in creating lifestyle changes and will certainly provide inspiration for future improvements. Above all, we snapped some memorable shots and who could forget receiving the super sweet turkey trot long sleeve tees! Check out a couple of the H3 Trotters:
Some may think we weren’t with our families on this day, but I beg to differ. As past Guests have mentioned, Hilton Head Health’s atmosphere gives off that home away from home feeling, and you truly become apart of the H3 family within days of your stay. The dining hall was spectacularly set up, the feast was fantastically healthy, and the best part was sharing the day with the entire in-house H3 family. Who would have known we were away from home?
Anyhow, Thanksgiving at Hilton Head Health was to say the least a family affair and to prove it here are a few of our guest’s thankful thoughts:
- "To be here today"
- "For sunshine!"
- "To be apart of the H3 Family"
- "For my health"
- "For H3 and all I've learned"
- "For a week away to myself"
- "For all the friends I've acquired over the years"
- "For new found energy!"
Wednesday, November 25, 2009
Give Thanks for a Healthy Holiday
Tomorrow is Thanksgiving. A time to give thanks for everything in our lives – family, friends, your children, your job, your health – and most importantly the food. The beginning of a holiday season focused on celebration in the form of sweet eats and comfort foods.
Worried about overdoing yourself at Thanksgiving dinner? Set a few goals and you will be sure to walk away from the table a success.
~ Set a realistic weight loss goal for the holiday season: aim to maintain your weight rather than lose weight.
~ Focus on the conversation and the company rather than the food. Besides, laughter feels so much better than having to loosen your belt!
~ Skip the high-fat foods you can get any time (e.g., nuts, cheese, chips) so you can enjoy a small amount of the truly special foods that are only available once a year (like your mom’s homemade sweet potato casserole!)
~ Put some distance between yourself and the food table. Also, when finished eating, remove yourself from lingering at the dinner table and/or kitchen. Gather your family for a fun game or take a brisk walk outdoors, which will take your mind off of mind-less eating!
~ Make sure to eat breakfast! Don’t try to ‘bank’ your calories by skipping the most important meal of the day. Eat a balanced breakfast with whole grains, dairy and fruit. A warm bowl of oatmeal topped with berries will definitely hold your appetite until the main event!
~ Limit your alcohol intake. Eat before you drink. Enjoy a nice glass of red or white wine with your meal, not the whole bottle.
Lastly, and if you do end up feeling a little stuffed, keep it in perspective. If you get right back on track at your next meal, you haven’t done much damage. If you wait until Monday to start over, the extra calories may add up to a few pounds. Plus – Friday make a date to walk off the calories at mall and snag all of the great Black Friday deals! (Plus, don't miss out on ours!)
Tuesday, November 24, 2009
Tip of the Day
Re-hydrate with a glass of water after a morning cup of coffee – caffeine has a diuretic effect, which eliminates essential water from the body.
Healthy Hydration
By Jeff, H3 Program Intern
WATER you up to today? Does it involve a little healthy hydration? Hope so because staying hydrated and consuming the appropriate amount of water should always be on the agenda.
What’s interesting is that our bodies are made up of over 60% water! Not only does H2O flush out toxins harmful to our organs, but it also carries essential nutrients to keep our body’s cells in premium working condition. What’s more, when it comes to weight management, filling up on fluids can help control hunger and may even slightly increase metabolism in the short term.
On that note, you are probably already tapping for the tap water, yet after this blog I’m sure to have you up out of your chair well on your way to the restroom. With that said here’s the how to on healthy hydration and the benefits behind it!
Start with the 8x8 Rule. Most general guidelines recommend drinking eight 8-ounce glasses of water per day so this is a good place to start.
Purchase a BPA free water bottle. Having a close container nearby will certainly keep you company and reaching for further fluids. Why BPA free? Well, BPA is a plastic used in the lining of containers, CDs, DVDs, sports equipment and thousands of other products. The problem here is that oodles of new research have sprung about in regards to its safety. BPA has been linked to breast cancer, prostate cancer, heart disease, hyperactivity and many other negative health conditions. Although not completely proven, we may as well avoid our exposure while hydrating!
Before, during and after. When it comes to hydration your body tends to have a mind of it’s own, and more often than not it won’t signal for immediate H2O replacement. A good rule of thumb for dehydration prevention in short bouts of exercise is to roughly replenish with 12 to 24 more ounces of water. Although, exercise lasting longer than an hour will require even more based off your body weight and how much you sweat.
Live off fruits and veggies. Refilling the water jug is not the only way to boost the H2O balance. According to many sports medicine specialists 30 to 40 percent of our water intake comes from nutrient rich foods. Watermelon and other fruits/veggies are anywhere from 50 to 90% water!
So that’s all well and good, but WATER the benefits?
Every system in the body depends on it. By consuming appropriate amounts you’ll be keeping your body at optimal health. Proper hydration reduces the chances of kidney stones, keeps joints lubricated, prevents constipation, and even lessens the relentlessness of colds and flu.
Lack of water leads to dehydration. This is when feelings of tiredness and fatigue tend to set in. Lightheadedness, headaches, little or no urination and dry mouth are the tell tale signs that it’s time to re-hydrate.
Supplies feelings of fulfillment. Although this is not a lasting effect, it’s certainly a great accompaniment for every meal. Drinking a glass of water with every meal will help curb the appetite and helps us from not overeating.
May increase metabolism. Larger studies are obviously needed yet, in a study done by Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center:
“After subjects drank approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.”
That’s just four fluid essentials along with four fantastic fluid benefits. Anyhow, that should get ya’ll going towards healthier hydration.
References:
Mayo Clinic Staff, Water: How much should you drink every day?
http://www.mayoclinic.com/health/water/NU00283
Boyles, Salynn, WebMD Staff Drinking Water May Speed Weight Loss: Metabolic Rate Increases Slightly With Water Consumption
http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss
WATER you up to today? Does it involve a little healthy hydration? Hope so because staying hydrated and consuming the appropriate amount of water should always be on the agenda.
What’s interesting is that our bodies are made up of over 60% water! Not only does H2O flush out toxins harmful to our organs, but it also carries essential nutrients to keep our body’s cells in premium working condition. What’s more, when it comes to weight management, filling up on fluids can help control hunger and may even slightly increase metabolism in the short term.
On that note, you are probably already tapping for the tap water, yet after this blog I’m sure to have you up out of your chair well on your way to the restroom. With that said here’s the how to on healthy hydration and the benefits behind it!
Start with the 8x8 Rule. Most general guidelines recommend drinking eight 8-ounce glasses of water per day so this is a good place to start.
Purchase a BPA free water bottle. Having a close container nearby will certainly keep you company and reaching for further fluids. Why BPA free? Well, BPA is a plastic used in the lining of containers, CDs, DVDs, sports equipment and thousands of other products. The problem here is that oodles of new research have sprung about in regards to its safety. BPA has been linked to breast cancer, prostate cancer, heart disease, hyperactivity and many other negative health conditions. Although not completely proven, we may as well avoid our exposure while hydrating!
Before, during and after. When it comes to hydration your body tends to have a mind of it’s own, and more often than not it won’t signal for immediate H2O replacement. A good rule of thumb for dehydration prevention in short bouts of exercise is to roughly replenish with 12 to 24 more ounces of water. Although, exercise lasting longer than an hour will require even more based off your body weight and how much you sweat.
Live off fruits and veggies. Refilling the water jug is not the only way to boost the H2O balance. According to many sports medicine specialists 30 to 40 percent of our water intake comes from nutrient rich foods. Watermelon and other fruits/veggies are anywhere from 50 to 90% water!
So that’s all well and good, but WATER the benefits?
Every system in the body depends on it. By consuming appropriate amounts you’ll be keeping your body at optimal health. Proper hydration reduces the chances of kidney stones, keeps joints lubricated, prevents constipation, and even lessens the relentlessness of colds and flu.
Lack of water leads to dehydration. This is when feelings of tiredness and fatigue tend to set in. Lightheadedness, headaches, little or no urination and dry mouth are the tell tale signs that it’s time to re-hydrate.
Supplies feelings of fulfillment. Although this is not a lasting effect, it’s certainly a great accompaniment for every meal. Drinking a glass of water with every meal will help curb the appetite and helps us from not overeating.
May increase metabolism. Larger studies are obviously needed yet, in a study done by Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center:
“After subjects drank approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.”
That’s just four fluid essentials along with four fantastic fluid benefits. Anyhow, that should get ya’ll going towards healthier hydration.
References:
Mayo Clinic Staff, Water: How much should you drink every day?
http://www.mayoclinic.com/health/water/NU00283
Boyles, Salynn, WebMD Staff Drinking Water May Speed Weight Loss: Metabolic Rate Increases Slightly With Water Consumption
http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss
Monday, November 23, 2009
Tip of the Day
Park as far away as possible when parking at the grocery store, mall, or downtown square.
Time to Train: Turkey or Trot?
By Jeff, H3 Program Intern
At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot! No matter what part of the country you live in there’s a Turkey Trot nearby. What’s a Turkey Trot, you may ask? Well simply, it’s the fitness before the feast.
What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year. Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie! Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.
So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.
What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.
Forget about speed. Increasing duration is the first priority as beginners is key.
Listen to your body. Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.
Ease into a routine. Don’t go all out right away – it is important to build-up before.
Keep track. Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!
It’s all about completing the first one. For your first 5K just completing the 3.1 mile trek is a great accomplishment. After that, challenge yourself with some new goals!
Completing the 5K: Beginners Jog/Walk Schedule
W = Walk; J = Jog; # = Minutes
At Hilton Head Health, we are all geared up to be participating in the 21st Annual Piggly Wiggly Turkey Trot at the North End of Island. Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come. I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.
At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot! No matter what part of the country you live in there’s a Turkey Trot nearby. What’s a Turkey Trot, you may ask? Well simply, it’s the fitness before the feast.
What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year. Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie! Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.
So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.
What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.
Forget about speed. Increasing duration is the first priority as beginners is key.
Listen to your body. Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.
Ease into a routine. Don’t go all out right away – it is important to build-up before.
Keep track. Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!
It’s all about completing the first one. For your first 5K just completing the 3.1 mile trek is a great accomplishment. After that, challenge yourself with some new goals!
Completing the 5K: Beginners Jog/Walk Schedule
| Week | Sun. | Mon. | Tue. | Wed. | Thurs. | Fri. | Sat. | Total |
| 1 | W20 | Rest | W10 | Rest | W15 | Rest | W10 | W55 |
| 2 | W25 | Rest | W15 | Rest | W20 | Rest | W15 | W75 |
| 3 | W30 | Rest | W20 | Rest | W25 | Rest | W20 | W95 |
| 4 | W40 | Rest | W30 | Rest | W30 | Rest | W30 | W130 |
| 5 | W20 | Rest | W10 | Rest | W20 | Rest | W15 | W65 light week |
| 6 | J10 W20 | Rest | J5 W15 | Rest | J10 W15 | Rest | J5 W25 | J30 W75 |
| 7 | J15 W20 | Rest | J10 W20 | Rest | J15 W15 | Rest | J10 W20 | J50 W75 |
| 8 | J20 W20 | Rest | J10 W25 | Rest | J15 W20 | Rest | J15 W25 | J60 W95 |
| 9 | J25 W25 | Rest | J15 W15 | Rest | J20 W20 | Rest | J15 W15 | J75 W50 |
| 10 | 5K Race Day! | Rest | J15 W15 | Rest | J15 W10 | Rest W10-15 | Rest | J30 W55 Taper |
W = Walk; J = Jog; # = Minutes
At Hilton Head Health, we are all geared up to be participating in the 21st Annual Piggly Wiggly Turkey Trot at the North End of Island. Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come. I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.
Friday, November 20, 2009
Tip of the Day
Pick up coaching your kid’s sports team. This is a great way to spend more time with family, while burning some extra calories.
Holiday Gift Guide
Looking for the perfect gift idea? Why not give a gift that everyone will love, but also benefit from.
Top 10 Healthy Holiday Gifts:
1. Travel Yoga Mat $ Great for your traveling yogi – this yoga mat folds up and fits in bags of all sizes.
2. Insulated Lunch Bag $ A great insulated lunch sack that will keep your food hot/cold for up to 4 hours! It’s a lunch bag you will want to use over and over.
3. iPod Shuffle $$ The newest generation of the iPod shuffle holds over 1000 songs and is the perfect size for the person on the go! They even come in 5 bright colors.
4. Thai Massage Gift Certificate $$ An ancient and sacred form of healing with roots in Yoga and Ayurveda that combines rhythmic massage, acupressure, asanas (Yogic stretching exercises), gentle twisting, energy work, and meditation. Great relief from holiday stress!
5. Dance Lessons $$ Always wanted to learn how to salsa, tango or even hip hop? It’s never too late to learn! Check with your local fitness center or dance studio for beginner lessons.
6. Rollerblades $$ A great gift for kids, and adults! You can find a pair your local sporting goods store.
7. Stylish Gym Bag $$ The hottest gym accessory – you’ll want to carry this bag everywhere! With room for a laptop, removable straps, this trendy bag even comes with a removable water resistant pouch to hold your sweaty gear.
8. Garmin Forerunner 405 $$$ For the runner in your life – help them train smarter. A GPS device you can sync [wirelessly] with your computer – monitors heart rate, distance, pace and calories burned.
9. Wii Fit $$$ Keep the family entertained – and fit! Not only can you make your own custom routine, but test your strength, yoga, and aerobics.
10. Cooking Healthy workshop $$$ A great gift for the foodie in your family! Our Cooking Healthy workshop is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Next year will feature 4 different and exciting Chefs – including our very own Chef Cathryn Matthes and Chef Marvis Hinson.
Top 10 Healthy Holiday Gifts:
1. Travel Yoga Mat $ Great for your traveling yogi – this yoga mat folds up and fits in bags of all sizes.
2. Insulated Lunch Bag $ A great insulated lunch sack that will keep your food hot/cold for up to 4 hours! It’s a lunch bag you will want to use over and over.
3. iPod Shuffle $$ The newest generation of the iPod shuffle holds over 1000 songs and is the perfect size for the person on the go! They even come in 5 bright colors.
4. Thai Massage Gift Certificate $$ An ancient and sacred form of healing with roots in Yoga and Ayurveda that combines rhythmic massage, acupressure, asanas (Yogic stretching exercises), gentle twisting, energy work, and meditation. Great relief from holiday stress!
5. Dance Lessons $$ Always wanted to learn how to salsa, tango or even hip hop? It’s never too late to learn! Check with your local fitness center or dance studio for beginner lessons.
6. Rollerblades $$ A great gift for kids, and adults! You can find a pair your local sporting goods store.
7. Stylish Gym Bag $$ The hottest gym accessory – you’ll want to carry this bag everywhere! With room for a laptop, removable straps, this trendy bag even comes with a removable water resistant pouch to hold your sweaty gear.
8. Garmin Forerunner 405 $$$ For the runner in your life – help them train smarter. A GPS device you can sync [wirelessly] with your computer – monitors heart rate, distance, pace and calories burned.
9. Wii Fit $$$ Keep the family entertained – and fit! Not only can you make your own custom routine, but test your strength, yoga, and aerobics.
10. Cooking Healthy workshop $$$ A great gift for the foodie in your family! Our Cooking Healthy workshop is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Next year will feature 4 different and exciting Chefs – including our very own Chef Cathryn Matthes and Chef Marvis Hinson.
Thursday, November 19, 2009
Tip of the Day
Don’t let your body adapt! Change one or more of the training components to your program.
Hilton Head Comedy Club: A Healthy Hit
By: Jeff, H3 Program Intern
Thursday night’s about to strike, what to do!? We can head to bed after a long hard day of exercise and engaging lectures at Hilton Head Health or hit the streets for a night out on the island. Regardless of how busy our guest’s days are it’s always fun to have an outing with the entire H3 family.
Since Fit Week 2009, we have added an every week adventure to the schedule, the notorious Hilton Head Comedy Club. The club is owned and operated by John Biddle and Michael Paskevich and has given our guests the opportunity to experience Las Vegas comedic talent week in and week out. Each week a different comic comes to town to provide a few laughs, and the talent these two gentlemen bring in is among the best. To say the least, the outing has been nothing short of another healthy hit!
[caption id="attachment_1058" align="aligncenter" width="300" caption="Last week's BONK Show at Hilton Head Comedy Club"]
[/caption]
A Healthy hit, how so you ask? Well, if we get to really thinking about it, laugh out loud fun supplies far more benefits to our minds and bodies than we may be aware. Check out our 4 – 3 – 2 – 1 countdown:
Physical Health Benefits:
1. Boosts Immunity. Increases immune cells and decreases our stress hormones.
2. Decreases Pain. Laughter triggers endorphins they may temporarily relieve pain.
3. Guards Against Heart Disease. Improves our blood vessel functioning while increasing blood flow.
4. Muscle Relaxation. One solid bout of laughter relieves tension and stress for up to 45 minutes.
Mental Health Benefits:
1. Alleviates Anxiety and Fear. When you laugh there’s no way to feel sad, angry, or scared!
2. Elevates Mood. Who doesn’t feel splendid when they are laughing?
3. Reduces Unnecessary Stress. An opportunity to relax, allows us to focus and be in the moment.
Social Health Benefits:
1. Enhances relationships and group connections. Keeps them fresh and exciting, creates an emotional sharing effect.
2. Does away with conflict. Lets us stop judging, criticisms and doubts fly out the window.
Number one:
1. Laughter is versatile and contagious. No matter what’s going on in our lives a simple smile goes a long way. Plus it's fun, free, and easy to execute!
Alright guys, so there’s the 4 – 3 – 2 – 1 when it comes to healthy humor. I encourage ya’ll to attend the Hilton Head Comedy Club when you make the trek down here. Guests week after week have enjoyed the top notch entertainment, and hey who knew a night at the club could provide so many benefits?
Let me just leave y’all with one more fun fact about laughing… In a study done by Vanderbilt University, they found adults burn an average of 1.3 calories per minute. Looks like it’s time to laugh it up!
For more information about the Hilton Head Comedy Club go to:
http://hiltonheadcomedyclub.com/
Reference:
“Laughter is the Best Medicine” Melinda Smith, M.A., Gina Kemp, M.A., and Jeanne Segal, Ph.D., May 2009, http://helpguide.org/life/humor_laughter_health.htm
Thursday night’s about to strike, what to do!? We can head to bed after a long hard day of exercise and engaging lectures at Hilton Head Health or hit the streets for a night out on the island. Regardless of how busy our guest’s days are it’s always fun to have an outing with the entire H3 family.
Since Fit Week 2009, we have added an every week adventure to the schedule, the notorious Hilton Head Comedy Club. The club is owned and operated by John Biddle and Michael Paskevich and has given our guests the opportunity to experience Las Vegas comedic talent week in and week out. Each week a different comic comes to town to provide a few laughs, and the talent these two gentlemen bring in is among the best. To say the least, the outing has been nothing short of another healthy hit!
[caption id="attachment_1058" align="aligncenter" width="300" caption="Last week's BONK Show at Hilton Head Comedy Club"]
[/caption]A Healthy hit, how so you ask? Well, if we get to really thinking about it, laugh out loud fun supplies far more benefits to our minds and bodies than we may be aware. Check out our 4 – 3 – 2 – 1 countdown:
Physical Health Benefits:
1. Boosts Immunity. Increases immune cells and decreases our stress hormones.
2. Decreases Pain. Laughter triggers endorphins they may temporarily relieve pain.
3. Guards Against Heart Disease. Improves our blood vessel functioning while increasing blood flow.
4. Muscle Relaxation. One solid bout of laughter relieves tension and stress for up to 45 minutes.
Mental Health Benefits:
1. Alleviates Anxiety and Fear. When you laugh there’s no way to feel sad, angry, or scared!
2. Elevates Mood. Who doesn’t feel splendid when they are laughing?
3. Reduces Unnecessary Stress. An opportunity to relax, allows us to focus and be in the moment.
Social Health Benefits:
1. Enhances relationships and group connections. Keeps them fresh and exciting, creates an emotional sharing effect.
2. Does away with conflict. Lets us stop judging, criticisms and doubts fly out the window.
Number one:
1. Laughter is versatile and contagious. No matter what’s going on in our lives a simple smile goes a long way. Plus it's fun, free, and easy to execute!
Alright guys, so there’s the 4 – 3 – 2 – 1 when it comes to healthy humor. I encourage ya’ll to attend the Hilton Head Comedy Club when you make the trek down here. Guests week after week have enjoyed the top notch entertainment, and hey who knew a night at the club could provide so many benefits?
Let me just leave y’all with one more fun fact about laughing… In a study done by Vanderbilt University, they found adults burn an average of 1.3 calories per minute. Looks like it’s time to laugh it up!
For more information about the Hilton Head Comedy Club go to:
http://hiltonheadcomedyclub.com/
Reference:
“Laughter is the Best Medicine” Melinda Smith, M.A., Gina Kemp, M.A., and Jeanne Segal, Ph.D., May 2009, http://helpguide.org/life/humor_laughter_health.htm
Tuesday, November 17, 2009
Tip of the Day
Reduce television exposure – pick your favorite television shows to watch and then use the other time for exercise or other activities.
All good things come to an end.
Reunion Week is over, but we can't say we didn't go out with a bang!
Friday's festivities wrapped up with a 70's mock-tail party & Disco dance. Everyone came dressed in their best attire - bell bottoms, afros, beads and more! Then we hustled the night away under the lights from the disco ball.
Don't miss out on our next Members Only week, Spring Breakaway - focusing on food and fitness during the best time of year on Hilton Head Island (spring)!
Take a look at pictures from the photo booth and dance:
Enjoying 'Mock-tail' Hour:
Having fun in the Photo Booth:
Do the Hustle!
Even staff enjoyed the party!
Friday's festivities wrapped up with a 70's mock-tail party & Disco dance. Everyone came dressed in their best attire - bell bottoms, afros, beads and more! Then we hustled the night away under the lights from the disco ball.
Don't miss out on our next Members Only week, Spring Breakaway - focusing on food and fitness during the best time of year on Hilton Head Island (spring)!
Take a look at pictures from the photo booth and dance:
Enjoying 'Mock-tail' Hour:
Having fun in the Photo Booth:
Do the Hustle!
Even staff enjoyed the party!
Monday, November 16, 2009
Tip of the Day
Wear a fitness device – pedometers and heart rate monitors are awesome for tracking progress in any fitness program.
Warm up to Cool down: What's the deal?
By Jeff, H3 Program Intern
Why do fitness instructors have us perform warm-ups or for that matter cool-downs, were already done with the workout – what’s the point? A great number of us are busy beavers, off to work, getting the kids ready for school, and trying to squeeze a quick workout into all that isn’t always easy. We might as well skip out on the exercise warm-up and cool-down right?
This may surprise you, but taking into account these two considerations is frankly as important as anything else when it comes to fitness classes. Safety is always the number one priority in an exercise program, therefore never skip out on a proper warm-up or cool-down!
Today I’m here to break it down for ya, hopefully prove the importance of including the two duties, and a few tips for what should be included.
The Warm Up
Purpose: physiologically prepares the body for exercise
Prevents: cardiovascular complications and musculoskeletal injury
Promotes: circulation and muscle flexibility
Tips to Take
-Choose an activity that uses the same muscles you’ll use during the workout
- For example: If about to Tread it Out, walk at a brisk pace on the treadmill
- Duration should be roughly 5 to 10 minutes
- If your tight do a few light stretches before beginning the workout
The Cool Down
Purpose: allows your body to get back to pre-exercise levels
Prevents: post-exercise hypotension (fainting) and muscle soreness/stiffness
Promotes: venous return and faster recovery
Tips to Take
- Walk or continue the activity at low intensity
- Duration similar to the warm-up, 5 to 10 minutes should suffice
- After a strenuous workout is the best time to stretch! Remember the H3 acronym: All Cars Should Have Quick Brakes
- Focus stretching the Achilles, calves, shins, hamstrings, quads, and back
- Relax and get some solid deep breaths going
Well that’s pretty much the deal. Warm-ups and cool-downs are certainly not rocket science; however they are commonly overlooked. Time always plays a role, but with any luck you’re a little less tempted to skip out. No matter whom we are our bodies definitely need the time to prepare for exercise so let’s at least grant them the opportunity!
Reference:
“Aerobic exercise: How to warm up and cool down” ,Mayo Clinic Staff, March 20, 2009 http://www.mayoclinic.com/print/exercise/SM00067/METHOD=print
Why do fitness instructors have us perform warm-ups or for that matter cool-downs, were already done with the workout – what’s the point? A great number of us are busy beavers, off to work, getting the kids ready for school, and trying to squeeze a quick workout into all that isn’t always easy. We might as well skip out on the exercise warm-up and cool-down right?
This may surprise you, but taking into account these two considerations is frankly as important as anything else when it comes to fitness classes. Safety is always the number one priority in an exercise program, therefore never skip out on a proper warm-up or cool-down!
Today I’m here to break it down for ya, hopefully prove the importance of including the two duties, and a few tips for what should be included.
The Warm Up
Purpose: physiologically prepares the body for exercise
Prevents: cardiovascular complications and musculoskeletal injury
Promotes: circulation and muscle flexibility
Tips to Take
-Choose an activity that uses the same muscles you’ll use during the workout
- For example: If about to Tread it Out, walk at a brisk pace on the treadmill
- Duration should be roughly 5 to 10 minutes
- If your tight do a few light stretches before beginning the workout
The Cool Down
Purpose: allows your body to get back to pre-exercise levels
Prevents: post-exercise hypotension (fainting) and muscle soreness/stiffness
Promotes: venous return and faster recovery
Tips to Take
- Walk or continue the activity at low intensity
- Duration similar to the warm-up, 5 to 10 minutes should suffice
- After a strenuous workout is the best time to stretch! Remember the H3 acronym: All Cars Should Have Quick Brakes
- Focus stretching the Achilles, calves, shins, hamstrings, quads, and back
- Relax and get some solid deep breaths going
Well that’s pretty much the deal. Warm-ups and cool-downs are certainly not rocket science; however they are commonly overlooked. Time always plays a role, but with any luck you’re a little less tempted to skip out. No matter whom we are our bodies definitely need the time to prepare for exercise so let’s at least grant them the opportunity!
Reference:
“Aerobic exercise: How to warm up and cool down” ,Mayo Clinic Staff, March 20, 2009 http://www.mayoclinic.com/print/exercise/SM00067/METHOD=print
Thursday, November 12, 2009
Tip of the Day
Eat at home more often than not – by doing so you’ll get valuable nutrition into every meal.
Ode to Hilton Head Health
Reunion Week is winding down, but the fun just keeps on coming. Here is an excerpt from last night's poetry reading. Stay tuned for more updates!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
You’re where I love to tread,
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Even when I finish and my legs feel like lead!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
You keep me Fit and Fed,
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Bring on that whole wheat bread!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
“Exercise, eat right, and love yourself,” you said –
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
I’d take no other place instead!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Can’t I thermal on a moped?
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
9:00 already?? That’s it, I’m off to bed!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
You’re where I love to tread,
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Even when I finish and my legs feel like lead!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
You keep me Fit and Fed,
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Bring on that whole wheat bread!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
“Exercise, eat right, and love yourself,” you said –
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
I’d take no other place instead!
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
Can’t I thermal on a moped?
O Hilton Head (HEALTH!), O Hilton Head (HEALTH!),
9:00 already?? That’s it, I’m off to bed!
Wednesday, November 11, 2009
Activate with Added Calories
By Jeff, H3 Program Intern
Today I’m up to 10,000 steps and it is only lunchtime! Man, I’ve already walked roughly 5 miles (2,000 steps per mile) and burned about 500 – 550 calories (100 – 110 per mile). All the thermal walks and exercise classes are certainly paying off, but what about ordinary day-to-day activities, besides walking to the reflector tree and back?
What’s interesting is that some of the activities and things you are already doing are burning calories! So for you calorie counters out there, here’s a list of common every day activities and the average amount of calories burned per hour:
Pretty crazy huh? Who knew gardening or even cleaning heavily for roughly an hour expends between 300 and 550 calories!
At H3, one thing that’s good to see is that many of our guests like to wear pedometers and who could blame them? It’s their own personal calorie tracking device recording every step they take. As individuals looking to lead healthier lifestyles, it’s definitely nice to have the ability to track our progress and improvements. Baseline figures such as the ordinary activities chart above and pedometers allow each of us to track our calorie expenditure for the day.
So if you are an avid calorie counter, I hope you are surprised by some of the numbers above. Also, come on down to H3 and complete a Star card, that way you’ll earn a brand new pedometer, compliments of us! All and all, if you’re looking for even more of calorie burn, besides just treading classes – activate your life with added activities. That way if it is one of those days that you just can’t possibly make the gym you’ll still be doing something. Remember – something is always better than nothing!
Reference:
http://www.prohealth.com/weightloss/tools/exercise/calculator2_2.cfm
Today I’m up to 10,000 steps and it is only lunchtime! Man, I’ve already walked roughly 5 miles (2,000 steps per mile) and burned about 500 – 550 calories (100 – 110 per mile). All the thermal walks and exercise classes are certainly paying off, but what about ordinary day-to-day activities, besides walking to the reflector tree and back?
What’s interesting is that some of the activities and things you are already doing are burning calories! So for you calorie counters out there, here’s a list of common every day activities and the average amount of calories burned per hour:
| Activity (1 hour) | Calories: 150 lbs | Calories: 200 lbs. | Calories:250 lbs. |
| Automobile Repair | 204.12 | 272.6 | 340.2 |
| Cooking, Preparing Dinner | 171.46 | 228.61 | 285.77 |
| Child Care | 204.12 | 272.16 | 340.20 |
| Coaching | 269.44 | 359.25 | 449.06 |
| Cleaning, Light Effort | 171.46 | 228.61 | 285.77 |
| Cleaning, Moderate Effort | 236.78 | 315.71 | 394.63 |
| Cleaning, Heavy Effort | 306.18 | 408.25 | 510.30 |
| Dancing, General | 306.18 | 408.25 | 510.30 |
| Gardening, General | 338.84 | 451.79 | 564.73 |
| Mowing the Lawn, General | 375.58 | 500.77 | 625.97 |
| Moving, Household Items, Boxes | 477.64 | 636.85 | 796.07 |
| Raking, the Lawn | 269.44 | 359.22 | 449.06 |
| Shoveling Snow, By Hand | 408.24 | 544.32 | 680.40 |
| Stroller, Pushing or Pulling Child | 171.46 | 228.61 | 285.77 |
| Sweeping | 269.44 | 359.25 | 449.06 |
Pretty crazy huh? Who knew gardening or even cleaning heavily for roughly an hour expends between 300 and 550 calories!
At H3, one thing that’s good to see is that many of our guests like to wear pedometers and who could blame them? It’s their own personal calorie tracking device recording every step they take. As individuals looking to lead healthier lifestyles, it’s definitely nice to have the ability to track our progress and improvements. Baseline figures such as the ordinary activities chart above and pedometers allow each of us to track our calorie expenditure for the day.
So if you are an avid calorie counter, I hope you are surprised by some of the numbers above. Also, come on down to H3 and complete a Star card, that way you’ll earn a brand new pedometer, compliments of us! All and all, if you’re looking for even more of calorie burn, besides just treading classes – activate your life with added activities. That way if it is one of those days that you just can’t possibly make the gym you’ll still be doing something. Remember – something is always better than nothing!
Reference:
http://www.prohealth.com/weightloss/tools/exercise/calculator2_2.cfm
Tuesday, November 10, 2009
Oldies But Goodies
Take a look at some of my favorite H3 Daily posts --- in case you missed them!
- Get in the spirit of giving thanks - what are you grateful for? Attitude of Gratitude
- Stay on track this Holiday season by keeping your appetitte at bay. Get Your Snack On gives many tasty Metabo Meal ideas.
- Maintain your weight this year by keeping dibs on what you eat. Writing your pounds off one meal (and snack) at a time.
- Keep your portions under control with this post - It's an Optical Illusion!
What's your favorite post? Haven't seen anything you like -- we are always open to advice!
- Get in the spirit of giving thanks - what are you grateful for? Attitude of Gratitude
- Stay on track this Holiday season by keeping your appetitte at bay. Get Your Snack On gives many tasty Metabo Meal ideas.
- Maintain your weight this year by keeping dibs on what you eat. Writing your pounds off one meal (and snack) at a time.
- Keep your portions under control with this post - It's an Optical Illusion!
What's your favorite post? Haven't seen anything you like -- we are always open to advice!
Monday, November 9, 2009
Tip of the Day
Make sure to eat before exercise. A pre-exercise snack is an important boost in preparation for an intense workout.
Peace, Love and Health
Today marks the beginning of H3’s 2nd annual Reunion Week! Read more about Reunion Week – and get a special 70’s playlist here.
To get the festivities going, we started the week with a special Tie-Dye party. Other than dodging a few raindrops, it was a big hit. Everyone was buzzing in excitement to unveil the end result of their designs.
After everyone was finished, they headed off to compete in the Shipyard Challenge or take a stab at their culinary skills in our Healthy Cooking session.
Stay tuned all week for highlights from our celebration of living a healthy lifestyle!
Friday, November 6, 2009
Tip of the Day
Never completely eliminate foods from your diet – eat the favorites in smaller amounts (cookies, fries, etc.). It's all about moderation.
Holiday Survival Guide: Fitness
It’s [almost] that time of year again. The hustle and bustle of the holiday season is rapidly approaching ; full of family, friends, long lines, company parties and not to mention those irresistible holiday treats everywhere you turn. With all that is coming up in the next few months, some of you are probably wondering how you’re going to maintain a healthy diet and exercise routine, while juggling your increasingly hectic schedule. Don’t worry! With the right attitude and a little planning, staying on track will be a breeze.
What do you do when there is no time to hit the gym? Answer: have a back-up plan! Remember, doing something is always better than doing nothing (especially when it comes to exercise). When you are pressed for time, opt for a quick 30 minute full body circuit routine, which incorporates both strength and cardiovascular training. This holiday season, don’t let yourself sing the jingle bell blues because you let your workout plan go completely out the window. Instead, give yourself some options so that you can stay on track and be merry all season long!
Jingle-bell rock your holiday habits into shape by examining five of Hilton Head Health’s surefire tips to maintaining a holiday exercise plan.
1. CONDENSE OR SHORTEN YOUR WORKOUTS
• Craft strength and resistance training sessions that are manageable to your holiday schedule (reduce a 60 minute routine to 30 minutes)
• Reduce cardio routines to whatever time you have, but kick up the intensity (5 to 10 minutes of intense cardio is better than doing nothing)
• Flip this page over for Hilton Head Health sample routines
2. USE HOLIDAY TRADITIONS TO YOUR ADVANTAGE
• Involve the entire family: cut down your own tree this year, put up the entire decoration collection or even twist the holiday shopping into an exercise affair
• Weather permitting; go ice skating, sledding, snowboarding, skiing, tubing walk and look at neighborhood decorations – find any excuse to keep the entire family moving!
3. PLACE EXERCISE AT THE TOP OF YOUR CHRISTMAS LIST
• Sit down before the season starts and schedule out the specific times you can exercise each week – plan it out
• Try working out before the day even starts that way you’ll be set for the entire day and work around family commitments
4. WRAP YOURSELF ONE OR TWO PRESENTS BEFORE THE SEASON BEGINS
• Buy versatile home exercise equipment that you can use at a moment’s notice such as a jump rope, resistance bands, a fit ball, a few light free weights and even a fitness video or two
5. PLAN TO RELAX
• Don’t lose sight of the real reason for the holidays – it’s a time to celebrate and spend with those closest to you
• Tis’ the season to be merry; hence make an effort to not to go overboard with fitting in every single workout, remain flexible and stress free!
• After the holidays it is essential to ease back into the normal routine
The Workouts
H3 Seasonal Strength Training
Duration: Less than 30 minutes
Warm Up: 5 minutes (Tread, Jump Rope, Jumping Jacks)
Routine: 2 – 3 full circuits
2:00 to 3:00 minute rest in between circuits
Cool Down: 5 minutes (Tread, Walk)
H3 Seasons Greetings Calisthenics
Duration: 10 minutes
H3 Sleigh Ride Treading
Duration: 20 minutes
* Note increased intensity due to shorter duration
What do you do when there is no time to hit the gym? Answer: have a back-up plan! Remember, doing something is always better than doing nothing (especially when it comes to exercise). When you are pressed for time, opt for a quick 30 minute full body circuit routine, which incorporates both strength and cardiovascular training. This holiday season, don’t let yourself sing the jingle bell blues because you let your workout plan go completely out the window. Instead, give yourself some options so that you can stay on track and be merry all season long!
Jingle-bell rock your holiday habits into shape by examining five of Hilton Head Health’s surefire tips to maintaining a holiday exercise plan.
1. CONDENSE OR SHORTEN YOUR WORKOUTS
• Craft strength and resistance training sessions that are manageable to your holiday schedule (reduce a 60 minute routine to 30 minutes)
• Reduce cardio routines to whatever time you have, but kick up the intensity (5 to 10 minutes of intense cardio is better than doing nothing)
• Flip this page over for Hilton Head Health sample routines
2. USE HOLIDAY TRADITIONS TO YOUR ADVANTAGE
• Involve the entire family: cut down your own tree this year, put up the entire decoration collection or even twist the holiday shopping into an exercise affair
• Weather permitting; go ice skating, sledding, snowboarding, skiing, tubing walk and look at neighborhood decorations – find any excuse to keep the entire family moving!
3. PLACE EXERCISE AT THE TOP OF YOUR CHRISTMAS LIST
• Sit down before the season starts and schedule out the specific times you can exercise each week – plan it out
• Try working out before the day even starts that way you’ll be set for the entire day and work around family commitments
4. WRAP YOURSELF ONE OR TWO PRESENTS BEFORE THE SEASON BEGINS
• Buy versatile home exercise equipment that you can use at a moment’s notice such as a jump rope, resistance bands, a fit ball, a few light free weights and even a fitness video or two
5. PLAN TO RELAX
• Don’t lose sight of the real reason for the holidays – it’s a time to celebrate and spend with those closest to you
• Tis’ the season to be merry; hence make an effort to not to go overboard with fitting in every single workout, remain flexible and stress free!
• After the holidays it is essential to ease back into the normal routine
The Workouts
H3 Seasonal Strength Training
Duration: Less than 30 minutes
Warm Up: 5 minutes (Tread, Jump Rope, Jumping Jacks)
Routine: 2 – 3 full circuits
2:00 to 3:00 minute rest in between circuits
| Exercise | Repetitions |
| Bench Squats | 12 to 15 |
| Dumbbell Chest Press | 12 to 15 |
| Bench Step Ups | 12 to 15 |
| Dumbbell Rows | 12 to 15 |
| Calf Raises | 12 to 15 |
| Dumbbell Tricep Kickbacks | 12 to 15 |
Cool Down: 5 minutes (Tread, Walk)
H3 Seasons Greetings Calisthenics
Duration: 10 minutes
| Time | Callisthenic |
| 0:00 to 1:00 | Brisk walk outside or around the house |
| 1:00 to 2:00 | Jumping Jacks |
| 2:00 to 3:00 | Squats |
| 3:00 to 4:00 | High Knees |
| 4:00 to 5:00 | Lunges in place |
| 5:00 to 6:00 | Jump rope (pretend if you don’t have one) |
| 6:00 to 7:00 | Cross-Country Ski |
| 7:00 to 8:00 | Squats |
| 8:00 to 9:00 | Jumping Jacks |
| 9:00 to 10:00 | Cool it down – slowly walk |
H3 Sleigh Ride Treading
Duration: 20 minutes
| Treadmill | Incline | Min | Level | Elliptical/Bike |
| Warm up pace | 3% | 1 – 5 | 3 | Warm up pace |
| Hill #1 | 6% | 5 – 6 | 5 | Hill #1 |
| 9% | 6 – 7 | 7 | ||
| 12% | 7 – 8 | 9 | ||
| RPE 7 | 15% | 8 – 9 | 10 | RPE 7 |
| Challenging pace! | 12% | 9 – 10 | 9 | Challenging pace! |
| 10% | 10 – 11 | 5 | ||
| Speed (2 minutes) | 5% | 11 – 12 | 4 | Speed (2 minutes) |
| Increase speed 0.2 | 4% | 12 – 13 | 4 | Increase arm use |
| Decrease speed 0.3 | 4% | 13 – 14 | 4 | Decrease pace |
| Hill #2 | 8% | 14 – 15 | 6 | Hill #2 |
| 12% | 15 – 16 | 8 | ||
| 8% | 16 – 17 | 6 | ||
| Cool down | 4% | 17 – 18 | 4 | Cool down |
| Decrease Speed 0.2 | 3% | 18 – 19 | 3 | Decrease pace |
| Decrease Speed 0.2 | 3% | 19 – 20 | 3 | Decrease pace |
* Note increased intensity due to shorter duration
Thursday, November 5, 2009
Tip of the Day
Write down two or three milestones when it comes to health and wellness. When you reach a milestone reward yourself!
Spaghetti Squash Haystacks
Golden strands of high fiber, beta carotene and vitamin C-rich squash make a great substitute for wheat pasta and an interesting salad or appetizer as is demonstrated in this flavorful combination.
INGREDIENTS:
1 small to medium spaghetti squash, roasted
1 tablespoon olive oil
1 tablespoon butter
¼ cup onion, thinly sliced
1 tablespoon garlic, chopped
¼ cup dried tomatoes, julienne
¼ cup black olives, pitted and sliced
2 tablespoons fresh Basil, cut in ribbons
Salt and freshly ground black pepper
1 tablespoon pine nuts, toasted
1 tablespoon Parmesan cheese, shaved
PREPARATION:
- Place squash in a microwave oven for 5 minutes to soften the shell
- Remove from microwave and cut squash in half, lengthwise
- Place cut side down on a baking sheet and place in 350 degree oven for 30-50 minutes or until semi soft
- Remove from oven and cool, Use a fork to Scrape squash away from the shell
- Loosen strands and spread on a baking sheet, cool quickly in the refrigerator
- Heat oil and butter in a medium skill and sauté onion and garlic until soft
- Pour onion mix over squash and add remaining ingredients, gently toss with your fingers to incorporate ingredients
- Warm to room temperature before serving
To serve: loosely pack a one-up measuring cup with squash and invert onto a heated serving plate. Garnish with Parmesan cheese and a small leaf of basil. Also nice served with roasted red pepper dressing.
Serves 8
Calories: 90
Fat Grams: 6
Wednesday, November 4, 2009
Tip of the Day
Be aware of your history. Family history is an important risk factor for issues like stroke, heart disease, diabetes and cancer.
Myth Busters: Separating Health and Fitness Facts from Fiction
By: Jeff, H3 Program Intern
With massive amounts of information out there, eat more dark green vegetables, exercise five times a week, do this, do that – It definitely gets overwhelming to separate diet and fitness facts from fictions.
Obviously, if you’ve stayed with us at H3 you’ve already dispelled most of these myths as a result of attending classes and asking questions, but here’s more of the inside scoop on common statements that are out and about!
If women begin a strength training program they will get too bulky.
COMPLETELY FALSE. Perhaps, the number one question women tend to ask when beginning a strength training program. Will I get unattractive muscles and unwanted bulk? Unlike men, women lack the amount of the hormone testosterone that helps men develop large bulky muscles. Strength training is necessary for every individual and helps maintain muscle mass, in effect decreasing our body fat helping to burn more calories at rest. Therefore no worries here women; a regular strength training program will not add redundant bulk!
If I do thousands of crunches and sit-ups I will flatten my stomach.
INCORRECT. You will certainly be strengthening your core and abdominal muscles, yet these common exercises will not directly level off your stomach. Reducing body weight by keeping up with scheduled cardio sessions will undoubtedly do the trick.
It is way more beneficial to go to the gym than to exercise at home.
NO WAY. If you can stick to a home-based workout plan versus attending a gym – go for it! Physical activity is great in any form, and the “best workout” is the one that you can commit to for the long run.
If I eat late at night I will gain more weight.
NOPE. A calorie is a calorie is a calorie. When we think of late night eating, we are usually assuming it’s an unhealthy snack or even a binge! Sometimes we consume so few calories during the day that our stomachs begin to scream before we hit the sack. As a word of advice, always eat breakfast and keep up with your Metabo meals – eating every 3 to 4 hours will help your body stay in constant energy balance. This way when that night time growl rolls around, you’ll only have room for a healthy piece of fruit or an H3 Banana-Rama rice cake.
If I want to lose weight, I better not eat any fats.
WRONG. Low-fat diets are definitely important in a weight-loss program; however our body’s need fats – it’s simply all about consuming the right kinds! Make an effort to get polyunsaturated and monosaturated fats from fish, nuts, and tasty avocados! Good fats will also keep you fuller and can even reduce the amount of food you consume.
References:
Hales, Diana, An Invitation to Health, 12th Edition
O’Brien, Sharon, 10 Diet and Exercise Myths that Make it Harder to Lose Weight,
<http://seniorliving.about.com/od/exercisefitnes1/a/diet_exercise.htm>
With massive amounts of information out there, eat more dark green vegetables, exercise five times a week, do this, do that – It definitely gets overwhelming to separate diet and fitness facts from fictions.
Obviously, if you’ve stayed with us at H3 you’ve already dispelled most of these myths as a result of attending classes and asking questions, but here’s more of the inside scoop on common statements that are out and about!
If women begin a strength training program they will get too bulky.
COMPLETELY FALSE. Perhaps, the number one question women tend to ask when beginning a strength training program. Will I get unattractive muscles and unwanted bulk? Unlike men, women lack the amount of the hormone testosterone that helps men develop large bulky muscles. Strength training is necessary for every individual and helps maintain muscle mass, in effect decreasing our body fat helping to burn more calories at rest. Therefore no worries here women; a regular strength training program will not add redundant bulk!
If I do thousands of crunches and sit-ups I will flatten my stomach.
INCORRECT. You will certainly be strengthening your core and abdominal muscles, yet these common exercises will not directly level off your stomach. Reducing body weight by keeping up with scheduled cardio sessions will undoubtedly do the trick.
It is way more beneficial to go to the gym than to exercise at home.
NO WAY. If you can stick to a home-based workout plan versus attending a gym – go for it! Physical activity is great in any form, and the “best workout” is the one that you can commit to for the long run.
If I eat late at night I will gain more weight.
NOPE. A calorie is a calorie is a calorie. When we think of late night eating, we are usually assuming it’s an unhealthy snack or even a binge! Sometimes we consume so few calories during the day that our stomachs begin to scream before we hit the sack. As a word of advice, always eat breakfast and keep up with your Metabo meals – eating every 3 to 4 hours will help your body stay in constant energy balance. This way when that night time growl rolls around, you’ll only have room for a healthy piece of fruit or an H3 Banana-Rama rice cake.
If I want to lose weight, I better not eat any fats.
WRONG. Low-fat diets are definitely important in a weight-loss program; however our body’s need fats – it’s simply all about consuming the right kinds! Make an effort to get polyunsaturated and monosaturated fats from fish, nuts, and tasty avocados! Good fats will also keep you fuller and can even reduce the amount of food you consume.
References:
Hales, Diana, An Invitation to Health, 12th Edition
O’Brien, Sharon, 10 Diet and Exercise Myths that Make it Harder to Lose Weight,
<http://seniorliving.about.com/od/exercisefitnes1/a/diet_exercise.htm>
Monday, November 2, 2009
Avoiding a Burn-Out
By Jeff, H3 Program Intern
Why exercise? What are we actually trying to accomplish? We all have central reasons for exercise – the opportunity to reduce our blood pressure, risk of heart disease, feelings of depression, and of course to control our weight. With so many phenomenal reasons to exercise, why not go all out day after day after day!? Constant, no breaks, let’s hit H3 class after class after class!
Sometimes our motivation really is sky high; however there is a point at which we may be pushing ourselves past our healthy perimeter. If you’ve stayed with us at Hilton Head Health, you are aware that we live by the words: “Train for Life” – so do just that, listen to your body and let yourself recover from intense exercise sessions or after a long day at H3.
The ultimate objective is not to get burnt out or injured, but to appropriately and safely exercise creating lasting lifestyle changes. Remember, we train for life – not for chronic fatigue or worse injury.
How do I know if I’ve gone too far? In an article written for ACSM’s Health and Fitness Journal, by Dixie Thompson, Ph.D, FASCM, she states that overtraining results when exercise bouts are too long and/or too intense without adequate time for our bodies to recover. Overtraining can also occur when we completely immerse ourselves into an exercise program before gradually easing into the routine.
So let’s never be there – It’s all about recognizing the warnings signs, yet the best approach is to avoid overtraining all together. Here’s how:
Identify Common Cautions:
- Overly excessive fatigue
- Chronic muscle soreness or joint pain
- Increased susceptibility to infections
- Changes in blood pressure
- Elevated resting heart rate
- Psychological: irritability, depression, and anxiety
- Inability to relax, fidgety
That’s what you should be on the lookout for, although here’s how to avoid symptoms of overtraining entirely:
Listen to your body. Sticking to a routine is important; however when your tired your tired – take a day off if your body is asking for it.
Ease into the exercise program. Gradually adjust the workout routine, intensity, volume and duration.
Eat a healthy diet and drink ample water. The proper amount of hydration and nutrients will help your body adapt from exercise.
Stay flexible, Adjust your workouts. If you have had a particularly slam packed day of exercise, go lighter the next day or rest completely.
Set a bed time, Plan time for relaxation. Preferably get 8 hours of sleep, and if you happen to be at H3 head to a stretch and relaxation class or better yet schedule a massage!
In summary, never workout when your in excruciating pain – take a day off if need be. You know your body, so it’s up to you to recognize the cautions. This does not mean taking off weeks at a time, just hold yourself accountable. Keep in mind, we’re training for life not life long exhaustion. Anyways, good luck with your current health and fitness goals and keep up the hard work!
Source:
Overtraining, Dixie Thompson, Ph.D., FACSM
ACSM’s Health and Fitness Journal, September/October 2009, Volume 13, Number 5
Why exercise? What are we actually trying to accomplish? We all have central reasons for exercise – the opportunity to reduce our blood pressure, risk of heart disease, feelings of depression, and of course to control our weight. With so many phenomenal reasons to exercise, why not go all out day after day after day!? Constant, no breaks, let’s hit H3 class after class after class!
Sometimes our motivation really is sky high; however there is a point at which we may be pushing ourselves past our healthy perimeter. If you’ve stayed with us at Hilton Head Health, you are aware that we live by the words: “Train for Life” – so do just that, listen to your body and let yourself recover from intense exercise sessions or after a long day at H3.
The ultimate objective is not to get burnt out or injured, but to appropriately and safely exercise creating lasting lifestyle changes. Remember, we train for life – not for chronic fatigue or worse injury.
How do I know if I’ve gone too far? In an article written for ACSM’s Health and Fitness Journal, by Dixie Thompson, Ph.D, FASCM, she states that overtraining results when exercise bouts are too long and/or too intense without adequate time for our bodies to recover. Overtraining can also occur when we completely immerse ourselves into an exercise program before gradually easing into the routine.
So let’s never be there – It’s all about recognizing the warnings signs, yet the best approach is to avoid overtraining all together. Here’s how:
Identify Common Cautions:
- Overly excessive fatigue
- Chronic muscle soreness or joint pain
- Increased susceptibility to infections
- Changes in blood pressure
- Elevated resting heart rate
- Psychological: irritability, depression, and anxiety
- Inability to relax, fidgety
That’s what you should be on the lookout for, although here’s how to avoid symptoms of overtraining entirely:
Listen to your body. Sticking to a routine is important; however when your tired your tired – take a day off if your body is asking for it.
Ease into the exercise program. Gradually adjust the workout routine, intensity, volume and duration.
Eat a healthy diet and drink ample water. The proper amount of hydration and nutrients will help your body adapt from exercise.
Stay flexible, Adjust your workouts. If you have had a particularly slam packed day of exercise, go lighter the next day or rest completely.
Set a bed time, Plan time for relaxation. Preferably get 8 hours of sleep, and if you happen to be at H3 head to a stretch and relaxation class or better yet schedule a massage!
In summary, never workout when your in excruciating pain – take a day off if need be. You know your body, so it’s up to you to recognize the cautions. This does not mean taking off weeks at a time, just hold yourself accountable. Keep in mind, we’re training for life not life long exhaustion. Anyways, good luck with your current health and fitness goals and keep up the hard work!
Source:
Overtraining, Dixie Thompson, Ph.D., FACSM
ACSM’s Health and Fitness Journal, September/October 2009, Volume 13, Number 5
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