Top 8 Hilton Head Health Moments of 2010

Here are eight of the many amazing moments in 2010.  What were your top H3 moments of 2010?  Relive your experience in the comments section!



8.  Yoga Retreat – On May 15th, 2010 we completed our first ever yoga retreat with Karen Verechia.  It was an enormous success!  The three magnificent days were spent practicing various styles of yoga in some of the most beautiful and tranquil places on Hilton Head Island including: White Point on Pinckney Island, Lake Joe in the Sea Pines Forest Preserve, and a barren tidal island in the middle of the May River.

7.  The Return of Jeff and Jen – Jeff Ford and Jen Welper both returned to Hilton Head Health in 2010.  Jeff, previously a program intern in the fall of 2009, became a full-time fitness specialist in May 2010.  It was a no brainer to invite Jeff back to H3 after how well received he had been the previous fall.  His passion for Health and Fitness is infectious!  Jen Welper left Hilton Head Health en route to Chicago in 2008, but realized that H3 was her home away from home.  So, in 2010 when the position of executive chef reopened, Jen Welper was the obvious shoe-in.  Both Jeff and Jen added a tremendous amount of experience and enthusiasm to an already incredible H3 team.



6.  New Pool and Front Entrance – In the early spring of 2010 we opened a brand new state-of-the-art swimming pool.  The geothermal heating system combined with mineral filtration and zero degree entry was the first pool of its kind on Hilton Head Island.  The nearly 25-meter pool’s rectangular shape gave H3 the ability to start teaching a variety of new classes.  Oh and let’s not forget the new Hot Tub that had been a desire of repeat guests for years.  About two months later we finished the world class front entrance, fountain and sitting area.

5.  H3 Direct and Our First Corporate Wellness Client – The Zeigler Group, an auto dealer in the Grand Rapids/Kalamazoo area of Michigan, became our first ever corporate wellness client.  The owner, Harold Zeigler, and his son visited H3 and wanted a way to start implementing the healthy tactics in their workplace.  They enlisted the help of H3 by bringing the experts to their employees.  Bob Wright and I each gave two days of lectures to hundreds of their motivated employees.  Soon they were dropping pounds and getting fit.  H3 Direct was born and interest in the now nationwide program blossomed.

4.  Two Brand-Spanking-New Sister Websites, H3Daily.com and HHHealth.com – If you’ve been reading H3Daily.com for a while you know that it’s gone through a major overhaul as well as an overall improvement in content.  Video, recipes, workouts and articles are now published daily, keeping our guests and their network of friends and family well-informed and motivated.  Then, four weeks ago we unveiled the new flagship HHHealth.com website.  Its combination of strategic organization, design, improved photo content and revamped testimonials page have given potential guests a true representation of what Hilton Head Health is all about.

3.  Wellness Coaching – All six of H3’s Health Specialist’s spent 13 weeks in an intensive wellness coach training program developed by a world-renowned Harvard professor and accredited by the Gold-Standard organization in health and fitness, the ACSM.  The program has improved our in-house individual coaching sessions that every new guest receives, but has also spawned an entire new sector of lifestyle advancement that H3 we’ll be fully unveiling in 2011.  The program includes phone coaching for departing guests that’s expected to drastically improve their opportunity for long-term success. 



(Source)

2.  The Filming of the Upcoming HEAVY Documentary for A&E – If you were here this past summer you likely had the opportunity to meet twelve incredible individuals that spent six months at H3 transforming their lives.  Fortunately, for those of you that didn’t get to meet the gang, the entire transformation was captured by Tijuana Entertainment and is set to air throughout the next 3 months starting January 17th, 2010 at 10 pm on A&E.



1.  Devin’s Dash 5k – In 2010 we lost our beloved massage therapist Devin Schaffer to cancer.  But, his battle brought hundreds of family and friends together on Saturday, October 16th, 2010 in a day that can only be described as divine.  His presence was certainly felt along the 3.1 mile running route in Shipyard Plantation.  The turnout was astounding and the over $10,000 raised for the American Cancer Society was a testament to the impact that Devin had on so many lives.  There is no question that the top moment of 2010 at Hilton Head Health was the race in honor of such a beautiful individual.

Protect Yourself From Colds and Flu

The holiday season is winding down, but we are in the middle of another season - cold season. We will be at risk of getting a cold and its nasty symptoms for another 3 to 4 months. While the millions of dollars spent each year on questionable supplements and potions are not likely effective, there are steps you can take to lower your risk. Washing your hands regularly (and avoiding the candy bowl when leaving restaurants) can reduce your exposure, adequate sleep, eating a healthy diet, and practicing stress management techniques can boost your immunity fight the cold virus when you are exposed to it.

What might surprise you is that the best thing you can do to fight off colds, according to Dr. David Nieman, professor of exercise science at Appalachian State University, is regular brisk walking. Nieman, a world renowned expert on exercise and immunity has done the research to back that claim up. His studies show that those who walk briskly 30 to 45 minutes, 5 days a week and maintain that for 12 week, experience fewer colds, that are less severe and are of shorter duration than average. They also have half as many sick days than average. Interestingly his research also suggests that long bouts (longer that 90 minutes) of high intensity exercise actually can decrease immune function especially in the 72 hours following the exercise session. More is not always better.

Take home message - add reducing the risk of the common cold to the ever growing list of things that regular moderate exercise can do.

You don't want to be a part of this statistic

As you may have seen earlier this week - did you know that 97% of New Year’s resolutions are not fulfilled?  In fact, 25% of New Year’s resolutions fail by the first week in January.

Odds are you fall into one of these categories.  Good thing for you – we are here to offer you a way to be a part of the 3%!

Beginning in January 2011 – we will be offering Wellness Coaching services.  We understand that staying on track can be a challenge – one that requires additional, structured support.  Through personal phone calls, text message challenges and monthly webinars – individuals will have the opportunity to set goals, reignite motivation and maintain their relationship with their Wellness Coach. Your goals won’t change, but how you get there will.

Let the Wellness Coaches here at H3 help you meet your goals and resolutions.  Depending on what level of wellness coaching support you desire, you’re able to select a plan most suitable to your needs.  Click here to review the different levels of wellness coaching membership or contact Jeff Ford, jford@hhhealth.com or 800 - 292 - 2440 for more details!

Tip of the Day

When creating goals for the New Year make sure they are SMART!  Specific, Measurable, Attainable, Realistic, and Time-specific.

Cheers to a New Year

Just a quick reminder as we ring in the New Year – celebrate responsibly!  Here at Hilton Head Health, we recommend that you drink in moderation or not at all.  Actually, many health experts have said that having one drink a day can help decrease your risk of heart disease, stroke, and heart attack.  A drink is defined as 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits. 

Even though there are healthful benefits of raising your glass, there are a few things to remember:

• Alcohol is basically empty calories.  Some alcoholic beverages have a pretty high calorie count (especially mixed drinks) and hold no real nutritional value.  So, if you are trying to lose weight, you may see how this may stand in the way of reaching your end goal.  A 5 ounce glass of champagne is roughly 100 calories!


• A good party tip is to alternate your drinks with water.  Not only will this help deter you from a second drink, it will also help keep you hydrated.  (Alcohol is a diuretic, meaning it causes water loss and dehydration.)


• Alcohol not only lowers your inhibitions, it also stimulates your appetite.  After a few drinks, you may not be able to make the best decisions, which could result in making poor food choices or overeating.  Another favorite from our Director of Lifestyle Education Bob Wright, “Resolve dissolves in alcohol!”


• Few medical experts, if any, advise nondrinkers to start drinking for health benefits. But if you do drink and you’re healthy, there’s no need to stop as long as you drink responsibly and in moderation.

Finally, if you are going to be drinking, be sure to have a designated driver.  Have a safe and healthy New Year from your friends at Hilton Head Health!

In case you were wondering, see the calories for many of your favorite alcoholic beverages below:

Beverage	Serving Size (ounces)	Calories
Regular Beer	12	150
Light Beer	12	110
Distilled (80 proof) Gin, rum, vodka, whisky, tequila	1.5	100
Distilled (80 proof) Brandy, cognac	1.5	100
Distilled (80 proof) Liquers	1.5	190
Red Wine	5	100
White Wine	5	95
Champagne	5	100
Martini	6	240
Manhattan	6	280
Daiquiri	6	240
Whiskey Sour	6	240
Margarita Cocktail	6	280

H3 Recipe: Thai Peanut Stir Fry

INGREDIENTS:      

2 cups            Creamy Peanut Butter

1 cup              Rice Wine Vinegar

1 cup              Water

1 cup              Low Sodium Soy Sauce

1 tsp                Ground Cayenne

1 Tbsp            Minced garlic

1 tsp                Red Pepper Flakes

1 tsp                Onion Powder

1/8 tsp            Salt

1/2 tsp            Ginger

2 each            Soba noodle bundles, cooked

1 tsp.               Sesame oil

1 each            Red pepper, chopped

1 each            Carrot, sliced on a bias

1 stalk             Celery, washed, and cut on a bias

1 stalk             Broccoli florets, washed, and cut medium size

12 each          Crimini mushrooms, quartered

1 bunch         Scallions, chopped large on a bias

1 each            Pork tenderloin, cut into strips, marinated in sesame ginger marinade (4ounces raw per person)

PREPARATION:

• Place the first 10 ingredients in a blender. Blend until smooth. 


• In large saute pan, heat pan with sesame oil.


• Saute pork tenderloin for one minute then saute peppers, carrots, celery, broccoli and mushrooms.


• Once vegetables are soft, add in cooked soba noodles and Thai peanut sauce.


• Saute until all components of the stir fry are hot.


• Enjoy!

 

   Number of servings:                     4

   Serving Size:                                 2 cups                           

  Calories:                                          320                               

  Fat Grams:                                      10

 

SESAME GINGER MARINADE/SAUCE

 

INGREDIENTS:

4 each            Garlic, minced

2 T.                  Ginger, fresh, minced

1 tsp.               Red pepper flakes

 2 T.                  Sesame oil

 2 ½ T.             Brown sugar

 6 T.                  Low sodium soy sauce

PREPARATION:

• Heat small sauté pan.


• Add sesame oil


• Sauté garlic and ginger


• Then add brown sugar, stir frequently


• Finally add red pepper flakes and soy sauce


• Let sauce reduce just a little bit then serve.

Note:  This recipe works great as a marinade or as a sauce.  This is a very flavorful sauce; a little goes a very long way.  This is a great marinade for chicken, shrimp, tofu, tempeh, pork and beef.  Or this can be a great sauce for your stir fry or even your favorite kabob recipe.  Depending on how you use this recipe can change the calories- marinade would be about half the calories that are listed.

 

Number of Servings:  6

Serving Size:  1 tablespoon

Calories:  80

Fat grams:  4.5

What's Your New Year’s Resolution?

For the past several years I’ve made the same New Year’s resolution:  to try something new every week.  I usually succeed for the first few weeks, trying a new food or activity, or taking a different walking route with my dogs.  Then, unfortunately, I become part of a discouraging statistic:  97% of New Year’s resolutions are not fulfilled.  In fact, 25% of NYE resolutions fail by the first week in January. 

To increase your chances of fulfilling your resolutions, go back to goal-setting basics:  Set SMART goals:

Specific:  If your goal is too vague, how will you know whether you reached it?  Specify precisely what behavior you will change.  My resolution would be more specific if it were “try a new healthy food” or “take a different walking route” instead of “try something new.”  To make your goals more specific, answer the questions: Who (is involved)?  What (are you going to do)?  Where (will you do it)? And When (will you do it)?

Measurable:  You need to be able to quantify your goal.  How much/many?    How many minutes? How often?  How many times per week or month? 

Agreed to:  You have to have buy-in for your goal.  You have to really want to meet your goal, and you may also need your family’s, friends’, and/or colleagues’ buy-in to help you reach it.  Talking with people about what your goal is, how you will reach it, and how they can support you may be important. 

Realistic:  Do you have the ability and commitment to reach your goal?  If my goal were to become a finalist on American Idol, I would be sorely disappointed, since I cannot carry a tune in a bucket.  Shoot for a goal that you are 90% confident you can achieve.  Exceeding your realistic goal is far better than failing to meet an overly ambitious goal. 

Timely:  Your goal needs to have a deadline.  Having an end date creates a sense of urgency and helps to avoid procrastination.  To increase your chances of meeting your goal, set a small goal to accomplish within the next month or two.  After you’ve met that goal, set another goal for the next few months.  Be sure to reward yourself for meeting your goal. 

Good luck making and meeting your SMART 2011 resolutions. 
Happy New Year!

Friday Fitness: 12 Days of Fitness Fun

Christmas Eve already?!  I figured for this week’s Friday Fitness, we need to completely dive into the Holiday spirit and get a workout involved with the season. Check out my video below and participate in our 12 Days of Christmas routine. You’ll get a solid strength/ cardio workout in, and all you need is yourself. Workout along with me thru the first round and then complete two more for time. Lastly, remember “At Christmas play and make good cheer, for Christmas comes once a year!”

On the first day of Christmas Jeff gave to me…

12 – Jumping Jacks

11 – Squat Jacks

10 – Sumo Squats

9 – X Country Skis

8 – Up Downs

7 – Mountain Climbers

6 – Pushups

5 – Burpees

4 – Jackknifes

3 – Bicycles

2 – Reverse Crunches

1 – Minute Jump Rope

Rest in between rounds and of course when you need to during each round. Have fun with the holiday routine and post your results below. I can’t wait to see all your hard work!

Give Yourself the Gift of Reflection

Are You Ready??

This time of year, it’s easy to get swept into all the hustle and bustle.  We prepare our homes with beautiful Christmas decorations, bake new recipes for gifts or company, celebrate with holiday parties, brainstorm and shop or make gifts for our loved ones.  On top of all that, we prepare reports from this year’s business for annual review, develop budgets and goals for the year to come, and start all our planning for the New Year.  There are insurances to review, tax information to gather, and many tough decisions are made.  If kids are in the picture, they’re getting anxious for their winter break, and you’re making plans for activities or daycare so they are taken care of.  You may also be dealing with the challenges of travel – icy roads, busy airports, or even just figuring out how you’re going to get everything in the car.  Tonight might be the very last night for all your last minute tasks before the Christmas ball starts rolling without your control!

STOP!  Take a deep breath.

Allow yourself this moment to gather your thoughts, and reflect on what this holiday season means for you.  You deserve it, and you’ll enjoy your holiday 10 times more if you give yourself this one gift… here’s a few questions to help you get started.

• What experiences, relationships, or memories from this past year are you most thankful for?


• What attributes of your home give you a touch of comfort or joy right now?


• What aspect of your health are you most proud of?


• What source of energy do you appreciate for getting you through this year?


• All things aside, what is most important for you to remember during this special season?  What does Christmas mean to you?

Now take another deep breath.  How do you feel?  I hope you’re feeling re-energized and that you’re saying “Christmas… New Year… bring it on!” 

Congratulations on giving yourself this moment of reflection.  Being ready in your heart and mind is much more important than getting everything else ready.  Now you can enjoy what’s most important to you this holiday season!  Every one of you will have different answers to the questions above.  If you’d like, take a moment to share the joy in your life with the rest of us.  It’s so amazing how much your joy can affect another!

Happy Holidays from Hilton Head Health!

Tis’ the season and our Elves are at it again.  Click here for some holiday cheer from none other than your H3 Health Specialists.

Happy Holidays from all of us here at H3!

H3 Get Inspired: Merlyn Ruddell

If you have a story you’d like to share, please e-mail us at getinspired@hhhealth.com! Make sure to put ‘Get Inspired’ in the subject line.

H3 Recipe: Vegetarian Stuffed Pepper

Ingredients:

3 each            Green peppers, halved, and seeds removed

4 each            Boca burgers, or 1 cup of Boca burger crumbles

2 cups            Brown rice, or rice pilaf, cooked

½ each           Onion, chopped

1 T.                  Garlic, minced

½ c.                 Parsley, fresh, chopped

1 ½ c.              V8 juice, low sodium

1 tsp.               Onion powder

1 tsp.               Garlic powder

½ tsp               Salt

¼ tsp.              Red pepper flakes (optional)

1 c.                  Parmesan cheese, fresh, shredded

½ c.                 Panko bread crumbs

¼ c.                 Parmesan, fresh finely ground

Preparation:

• Preheat oven to 375F


• Warm sauté pan to medium high heat.


• Spray pan lightly with non-stick pan spray


• Add onions, and sauté until translucent


• Then add Boca burger crumbles or crumble the Boca burger and garlic.


• Season with onion powder, garlic powder, salt, and pepper flakes.


• Stir often


• Then add rice and V8 juice.  Cook until flavors are well combined, you may have to turn heat down to prevent all liquid evaporating.


• At the end, stir in the 1 cup of fresh parmesan cheese and the fresh parsley.


• Place cleaned green pepper halves on baking sheet.


• Stuff each pepper with ½ cup of stuffing.


• Then mix ½ cup of panko bread crumbs and ¼ cup parmesan and lightly coat the tops of each pepper with the breading.


• Bake in oven for about 20-25 minutes, pepper should be tender and stuffing should be hot!


• Enjoy with other sides or with a simple tomato sauce.

Number of Servings:  6 half peppers

Serving Size:  Half a pepper

Calories:  285

Fat grams: 6

So long stiff back!

This holiday season give your body the gift of function. The simplest, easiest, most basic moves are usually the most important gift you can give your body. These exercises are simple stretches - preventative movements - that when done on a daily basis will keep you functioning at your best.

So what is functional fitness anyways? Functional fitness strives to work major muscle groups in their full range of motion to promote everyday ease of movement. Functional fitness gives you the ability to move at ease and perform everyday activities and tasks, pain free.

(Below is a functional fitness series that provides flexion, rotation and extension of the spine.) 

1. One Knee Hug – Lying on your back, hug one knee into your chest and feel the stretch in your lower back.  The other leg can be bent at the knee or extended, but be sure to keep spine engaged to the ground.  Keeping core tight, breathe.  Switch legs after about 30 seconds.


2. Both Knees Hug – Lying on your back, hug both knees into your chest and feel the stretch in your lower back.  As you breathe into the stretch, feel your spine lengthening with each breath.


3. Hip Rolls– Lying on your back, put feet onto the floor keeping knees bent.  Put your arms out to the side in a T position, shoulder level, palms up.  Allow your legs (keeping knees together) to roll to the right while keeping left shoulder on the floor.  Breathe into the stretch, pull your abdominals in and bring your knees back to center and then repeat on the other side.


4. Pelvic Lift – Lying on your back with knees bent, feet shoulder width apart, arms by your side; lift your hips into the air.  Keep weight centered in your whole foot and slowly roll yourself down.  Starting from your mid back, moving down to your lower back and then rear end – rolling vertebrae to vertebrae.  Make sure your knees do not open during the movement.


5. Elbow Prop-Up– Lying on your belly, prop yourself up on your elbows with legs extended together behind you.  Visualize lifting your chest, pull in your abdominals and feel your spine naturally extend.  Drop your shoulders and breathe.  Hold for about 15 – 30 seconds.

Beating the Last-Minute Stress

Start with year-end deadlines, add a few holiday cookies and some spiked eggnog, mix in late nights with too little sleep, and top it off with pressure to find the perfect gifts and plan the perfect, show-stopping holiday meal.  What do you get?  STRESS!!! 

What can you do to avoid turning to DESSERTS (that’s STRESSED spelled backwards) for relief? 

• Just Say No! to over-indulging in cookies and eggnog.  Think about how you will feel (physically and emotionally) 10 minutes or one hour after you eat or drink too much.  Is it really worth it? 


• Just Say No! to any tasks that aren’t absolutely necessary.  Let them go!  Haven’t finished writing your Christmas cards?  No worries.  Send your cards a week later and make them Happy New Year cards.  Ask yourself, “What’s the worst that can happen if I don’t get this done in the next week?”


• Lower Your Expectations.  Voltaire put this much more eloquently:  “The perfect is the enemy of the good.”  By demanding perfection of yourself and others, you put a lot of pressure on yourself and set yourself up for failure and/or disappointment.  If you’re a perfectionist, try using the phrase “Good Enough” The holiday meal doesn’t have to be perfect to be tasty, enjoyable, and memorable. 


• Slow down and smell the Poinsettias.  Take time to enjoy the holiday light displays, build a snowman, or go sledding or ice skating—whatever makes the holiday season special to you.


• Get plenty of sleep.  Shoot for 7-8 hours of sleep.


• Limit your alcohol intake.  Alcohol lowers inhibitions (which may lead to over-eating) and can aggravate stress.  Remember what Bob Wright says:  “Resolve dissolves in alcohol.”  Limit yourself to 1 alcoholic drink per day for women, 2 drinks per day for men. 


• Make time for at least a little physical activity.  It’s tempting to skip your workout when it’s crunch time.  However, physical activity can reduce your stress, improve your sleep, and make you more productive.  If you don’t have time for 45-60 minutes, make time for a 10-20 minute walk or other activity,


• Make healthy food choices.  Eating whole grains, fruits, and vegetables provides energy and prepares your body to respond to the physical challenge of stress.  Be sure to get plenty of vitamin C (needed to produce adrenaline when you are under stress).  Fruit (especially citrus fruit) and vegetables are good sources of vitamin C. 

Friday Fitness: Jingle Jingle

Grab your bells and run! Has the holiday season quieted your motivation for fitness? Well, dig out your holiday bells and start ringing them back into harmonization with your H3 healthy lifestyle.

This Saturday, December 18^th is the 19th Annual Hilton Head Regional Medical Center Jingle Jingle 5K Run and Health Walk and, of course… H3 will be there!

In efforts to add a little jingle to your holiday season, this Friday’s Fitness challenge is for you to add a little jingle to your day or weekend. Whether you join us in running or walking a 5k (3.1 miles), or maybe you just head to the gym to complete a treading workout… shine up those motivational bells and energetically ring awake your healthy spirit!

Does it seem like we are always running 5Ks?  We are!  They are a great way to exercise, have fun and socialize with others interested in living a healthy lifestyle - plus they are offered in every city and town!  If you are thinking there's no way you can run a 5K - never fear H3 is here!  Download our 5K training plan - and you will be ready for the next race!

[caption id="attachment_4432" align="aligncenter" width="259" caption="Instead of fruit and water - you get milk and cookies! "][/caption]

Tip of the Day

Allow yourself a little wiggle room.  Tis’ the season to spend time with family and friends so make time for fun!

Top 10 Fitness Trends of 2010: The Good, The Bad, The Ugly

10.  BOSU Ball - This balance training device literally stands for “BOth Sides Up”.  The BOSU Ball is an incredibly versatile strength training and cardio tool.

9.  Cardio Strip Tease Classes – The fitness crazies have finally combined hot bodies and hot moves.  Variations may include pole and chair dancing.  It’s not only the erotic nature of this dancing that will make you sweat, but the grinding hip, leg and ab work you’ll experience.



8.  Stand Up Paddle boarding - As much as it sounds like a cruel form of torture, it’s not!  Stand Up or SUP Paddle boarding has been  a huge rage here in the lowcountry and beyond.  It essentially involves standing on a board that is much longer, thicker and wider than the traditional surfboards.  It’s a great form of overall strength and balance training.

7.  Hot (Bikram) Yoga - Take some of the traditional Yoga moves and turn the temps up to 110 degrees in the room.  Sweat out the toxins, warm up your muscles, and get a good stretch.



6.  Zumba - The Zumba program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away.

5.  Fitness Apps – Got an Iphone, Backberry or Android?  If so, you’ve got to pick up some of these fitness apps.

4.  High Intensity Workout Programs – This includes P90x, Insanity and CrossFit.  You’ve got to be strong-willed to give these a try, but the results are astounding.  The growing numbers of High Intensity exercisers swear by their program.

3.  TRX Suspension Training - Born in the U.S. Navy SEALS and developed by Fitness Anywhere, Suspension Training is a revolutionary method of leveraged bodyweight exercise.  Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

2.  Reebok Easy Tone and Sketchers Shape Ups - I am a bit skeptical, but many swear by them.  Read more here.



1.  Shake Weight - I can’t say that I’ve actually tried it, but sure has been the buzz this year.  To be honest, it just kind of freaks me out.  Don’t be fooled by the gimmick.

Exciting Happenings at H3...

Have you seen it?  Our new and improved website, that is.  Our website has been redesigned with a fresh new look to make it easier for you to view the photo gallery, learn about our upcoming events and read and watch guest success stories! 

What are you waiting for? Click here to check it out!

In addition, if you haven’t heard by now – H3 was selected to be the site for an upcoming A&E series entitled “Heavy.”  In each episode, you’ll witness two individuals transform his/her life over the course of six months.  We’re excited to share with you that the series has officially been announced to premiere on Monday, January 17^th at 10pm (if you watch A&E - you may have already seen teasers).  Click here to learn more about the show.   

We’ll be sure to keep you up-to-date with the latest so stay tuned…

Tis' the Season to Stay on Track

It’s that time of year again. The hustle and bustle of holiday season is here; 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.

• Set a realistic 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.


• 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.


• Put some distance between yourself and the food table. Carry a glass of sparkling water.


• Eat a snack or light meal before you go, that way you aren’t heading straight to the buffet table.


• Limit your alcohol intake. Eat before you drink.


• When hosting a party, plan an activity (e.g. touch football game, walk around neighborhood to view holiday lights) before or after the meal.


• If you eat more than you planned, 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.

The goal is simple– to maintain your momentum through the holiday season in order to make it to the New Year.  Remember, something is always better than nothing! 

Be sure to use the resources within this website to help keep you on track - workout routines for those in a crunch, healthy recipe alternatives (but still yummy) and even time management worksheets!

H3 Recipe: Fudgy Brownies

A recipe you have all been waiting for - and I can promise it was worth it!  Fudgy, chocolate, moist and rich - yet less than 100 calories!  Even though these are low in calories - make sure you still practice moderation. 

Enjoy!

INGREDIENTS:

3/4 cup                       Flour

1/3 cup                       Cocoa powder, unsweetened

1/2 tsp.                       Baking powder

1/4 tsp.                       Salt

1/4 cup                       Semi-sweet mini baking morsels

2 T.                              Butter, unsalted

2 T.                              Cottage cheese, 1%, pureed

1 cup                          Sugar

1 T.                              Light chocolate syrup (Hershey’s)

2 tsp.                           Pure vanilla extract

1 each                        Egg

 PREPARATION:

• Preheat oven to 350ºF.


• In medium bowl, combine flour, salt, sugar, baking powder, and cocoa   powder.


• In sauce pan melt butter and then add chocolate syrup.


• In separate bowl, mix egg, vanilla, pureed cottage cheese, and butter   mix.


• Mix the wet ingredients into the dry.  Mix will be very stiff.


• Then place mix in bottom of lightly greased pan.


• Top brownie mix with chocolate chip morsels.


• Bake for about 15-20 minutes or just until the brownie slightly puffs up and an inserted toothpick comes out sticky.

Number of servings:  16

Serving size:  1/16th

Calories:  90

Fat grams:   2.5

Wright from the Source: Vitamin D Recommendations

Watch my video below for information on the latest Vitamin D guidelines and recommendations.  See the chart below for specific requirements.  If you have any questions, don't hesitate to call or email me for more information.

Source	IUs per serving
Cod liver oil, 1 tablespoon	1,360
Salmon (sockeye), cooked, 3 ounces	794
Mackerel, cooked, 3 ounces	388
Tuna fish, canned in water, drained, 3 ounces	154
Milk, nonfat, reduced fat, and whole, vitamin-D fortified, 1 cup	115-124
Orange Juice fortified with vitamin D, 1 cup (Check product labels, as amount of added vitamin D varies)	100
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)	80
Margarine, fortified, 1 tablespoon	60
Sardines, canned in oil, drained, 2 sardines	46
Liver, beef, cooked, 3.5 ounces	46
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, .75 – 1 cup (more heavily fortified cereals might provide more of the DV)	40
Egg, 1 whole (vitamin D is found in yolk)	25
Cheese, Swiss, 1 ounce	6

Healthy Holiday Gift Ideas for 2011

Share your passion for health this holiday season!  Give family and friends a gift that will enhance their own self-improvement!  Here are some health-conscious gift ideas – a variety sure to touch the heart of anyone on your list!

“Fitness Gurus”

• Polar Heart Rate Monitor


• Fitball


• Running/Walking Shoes


• Gift Certificate – Personal Training Session(s)


• Gift Certificate – Lesson for a new activity (ball room dancing, lap swimming, pilates reformer, kayaking, etc.)

“Foodies”

• H3 Cookbook (call us at 843-785-7292 for shipping details!)


• Cookbook - 5 Ingredients in 15 Minutes by Cooking Light, Oxmoor Press


• 10” Chef Knife or Santuka Knife (check out Wusthof Gourmet knives)


• Cooking Light Magazine Subscription


• Fruit of the Month Club membership by Harry and David (seasonal fruit delivered each month; 3, 6, 9, or 12 month memberships)

“Yogis” 

• Yoga DVD


• Meditation CD


• Book – Mindless Eating by Brian Wansink, PhD.


• Gift Certificate – Massage


• BodyMinder Journal – A Fitness Diary by F.E. Wilkins

Stocking Stuffers

• ID Wrist Band (www.active.com)


• Stress Ball


• Handheld Massager


• Ear-warmer Headband and matching gloves for those cold, wintry walks


• Measuring Scoops for serving


• Home-baked treats from www.H3Daily.com!  Try the chocolate chip cookies!


• Substitute candy with dried fruit or healthy trail mix


• Give the gift of Hilton Head Health!  Contact us for details on planning a 3-day getaway or 7 day stay for your special someone!

Friday Fitness: Kettlebells 101

Watch the video below to learn how you can add variety and cardio to your strength training routine.  Have a great weekend!

Tip of the Day

Make holiday shopping trips an exercise adventure.  Arrive early and walk the entire mall!  If you end up with lots of shopping bags - your biceps may get a work-out too!

The NOT so Common Cold

We all know that working out regularly helps build muscle, improves our joints, and burns calories, but did you know that it could keep that all too common cold away this season?

In a recent study by Dr. David Nieman, director of the Human Performance Laboratory at Appalachian State University, he stated that staying physically active is “The most powerful weapon someone has during cold season.” Exercise not only helps us stay fit, but it stimulates the movement of immune cells throughout our body for nearly 3 hours post exercise regimens. Nieman explains that it’s more about the frequency versus duration because the more often we exercise, the more our cells continue to move in our blood stream.

Published in the online British Medical Journal, researchers tracked the respiratory health of 1,000 people, ages 18 all the way to 85, during 12 weeks of the fall and winter months. The two measures were simply how often they exercised and how fit they felt. Interestingly enough, researchers found that those who exercised 5 or more days per week had cold symptoms that lasted 43 – 46% shorter than those who worked out once per week or never. Also, the study found that people who are older and married are less likely to get cold versus those who are young and single. So looks like it’s either get married or start exercising regularly? I’ll let you guys choose.

 The take-away here is that exercise does in fact continue to play a role in all aspects of our life. There’s always a new study coming out with further benefits to keep moving. So with that said, here are 5 winter ready tips for exercising in the cold and to keep your nose from running.

1. Shoot for 5 days, 30 minutes of moderate physical activity per week.  As we’ve learned, you’ll keep that cold from striking!


2. Protect your extremities. Make sure to have a hat and gloves when the winter cold hits. I understand we all don’t live on an Island.


3. Warm up. Our muscles take a lot longer to get loose in the cold so gradual ease into your planned exercise walk, bike ride or run before you pick up the pace.


4. Continue to hydrate. Water is one of the best things we can put into our systems, but sometimes when we exercise outside it makes us not take notice.


5. Shorten the outdoor workout. Don’t worry about condensing your winter workout. Make manageable adjustments for the winter seasons or add another session per week.

H3 Who's Who: Guest Services

Meet the faces behind the Front Desk

Upon arriving at Hilton Head Health (H3), you are instantly greeted with a smile from one of our Guest Services representatives. Our Guest Services Team is here to assist you with everything from scheduling massages to helping you sign up for outside activities (such as Kayaking, Dining Wright, weekend excursions and more!). They’re also here to answer any questions you may have not only about what’s going on here at H3 but also what’s going on around the Island – ensuring that your experience is most enjoyable!

 

Allison Adams
Allison graduated from James Madison University with a Bachelor of Business Administration in Hospitality and Tourism Management.  Upon graduation in 2008, Allison moved to Hilton Head where she joined the Guest Services Team.  As Guest Services Front Desk Manager, Allison oversees all Front Desk responsibilities, as well as housing coordination.  Allison finds that the most rewarding part about working in this type of environment is “sharing the excitement of seeing our Guests accomplish things they never thought they could.”  Outside of H3, Allison enjoys biking around the island and volunteering at her church. 

 

John Campbell
John is a true native Islander – sixth generation to be exact.  John first learned about H3 back in the fall of 2006 from a friend; it was during that year that he joined the H3 Team.  John most enjoys working at the Front Desk because he “gets to meet all sorts of people from all over the world.”  In addition to his responsibilities at H3, John’s actively involved with various businesses within the local community – from sitting on the board of the Native Island Business and Community Affairs Association, Inc. to selling real estate.  In his spare time, John enjoys traveling, playing tennis and biking.    

 



Patty Zensinger
After years of vacationing in Hilton Head, Patty and her husband, Ed, decided to retire on the Island and move down for good in 2005.  As a way to meet new people and keep busy, she joined the H3 Guest Services Team.  Patty most enjoys getting to know each of the Guests on a more personal level, as she finds that they really open up while they’re here.  “But it’s not only the Guests that I love; I love all the H3 staff.  They really are like a second family to me.”  When she’s not greeting our Guests, you can find Patty out biking, golfing, playing tennis or spending time with her friends and family. 

 

Kelia Bennett
After attaining her Hospitality and Tourism degree from West Virginia State University in 2006, Kelia decided it was time for a change of scenery so she packed up and moved down South.  She was familiar with Hilton Head Island (and its tourism) and knew that there would be plenty of opportunities to put her degree to use.  Kelia applied for a position at H3 in 2008 and before she knew it – she was standing behind the Front Desk.  Her favorite part about working at H3 is witnessing the transformations all our Guests experience. “Seeing our Guests come in anxious and apprehensive, then leave confident and much happier is just so amazing!”  When she’s not assisting our Guests, you can find Kelia playing softball, biking or hanging out at the beach with friends.    

 

Christy Wilkins
Originally from the Island, Christy’s actually known about H3 for close to twenty years now (as her father was friends with one of the staff members at the time)!  However, it wasn’t until this year that Christy saw an opening and joined the H3 Team.  One of her favorite things about being a part of H3 is the daily Guest interaction and “being able to see and meet all the Guests that come through and the changes – both emotional and physical – they experience during their stay.”  When she’s not behind the Front Desk, Christy enjoys reading, going to the gym and biking (along with the rest of Guest Services team!).

In Case You Missed Them...

Here are a few video flashbacks that may come in handy this time of the year. 

Traveling?  Here is a quick and easy routine to do with a resistance band.  So simple!  No excuses...



 

Need to de-stress?  Begin or end each day with this Yoga Series for all Yoga levels!



 

The Holidays are a time of food and gatherings, so make sure you know how to control your portions! 


 

You can get the most recent H3 video uploads in your email by subscribing to our YouTube channel!

Tip of the Day

With the days growing shorter and limited daylight, try to exercise first thing in the morning.  You'll get it out of the way - so you can enjoy afternoon and evening activities that may arise during the holiday season!

H3 Recipe: Cream of Broccoli Cheddar Soup

Warm up with this comforting soup!  The perfect addition to a salad or sandwhich combo - or even alone.  Enjoy!  Stay tuned next Monday for a sweet treat (hint: it's a recipe you've all been waiting for!).

INGREDIENTS:

1 each            Onion, chopped fine

2 each            Broccoli, bundles, rinsed, cut into florets

6 cups             Vegetable stock, broth or water

1 T.                  Onion powder

6 T.                  Fat free cream cheese

1 cup              Half and half

¾ c.                 2% Sharp cheddar cheese

½  tsp.            Salt

To taste          Ground pepper

2 T.                  Arrowroot, or cornstarch

2 T.                  Cold water for arrowroot or cornstarch (to thicken)

PREPARATION:

• In a large saucepan, heat to medium high and warm.


• Add the onions, sauté until translucent


• Add the vegetable stock, onion powder, and salt.


• Bring to a simmer, and add broccoli florets.  Let simmer for about 10-15 minutes, broccoli should be tender or easily speared with a fork.


• Remove from heat and let cool slightly.


• Add fat free cream cheese to soup, and then put in food processor or blender and process until smooth.


• Pour blended soup back into saucepot.


• Place back onto the stove and place on medium heat.


• Bring soup back up to heat, and add your thickener of choice.  Make sure soup thickens before adding next ingredient.


• Add skim milk or half and half, to achieve the creamy color.


• Turn off heat and add cheese; whisk until well incorporated.


• Taste soup before serving to make sure it has enough flavor for your satisfaction.

Number of Servings:         12

Serving Size:                       ½ cup

Total Calories:                    70

Fat Grams:                           4

Focus on Maintaining Weight (and Behaviors) During the Holidays

A Hilton Head Health guest recently told me that she starts each day intending to do a little better/more (re: eating and exercise) than she did the day before.  I love that approach with its emphasis on progress, not perfection.  As I thought about it, I realized that doing more/better than you did the day before may not always be possible, especially during busy, high-stress times such as the holidays.  If you walked for 45 minutes on Sunday, you may not be able to walk more than 45 minutes on Monday if you worked all day and attended a holiday concert and reception that evening. 

To avoid feeling like a failure if you don’t do more than you did the day before, set more realistic goals during the holidays.  Focus on doing something every day (or most days), so that you continue working toward your healthy eating and physical activity goals.  During the holidays, maintaining your weight is probably more realistic than losing weight.  Identifying a “trigger weight” may help you maintain your weight.  Weigh yourself today and then add 3-5 lbs. to that weight.  For example, if you weigh 200 lbs, your trigger weight would be 203 or 205 lbs.  When you reach this trigger weight, you will know it’s time to take action to reverse your weight gain. 

Similarly, maintaining your healthy eating and exercise behaviors during the holidays is probably more realistic than changing them drastically.  Of course, exceeding your goal when you can is terrific.  If your goal is to walk 4 times per week, walking 5 times per week is even better.  Meeting or exceeding your realistic goal is much better than setting your goal too high and feeling like a failure if you don’t quite reach it.    

For the rest of this year, set goals for your eating and physical activity that you are 90% confident you can meet.  If you can exceed your goal, bring it on!!

Join my weekend work-out

“Adrenaline surges through your body. Your heart races. Your elbow bumps a fierce competitor in the ribs. And your feather boa flies in the face of the runner behind you. Yes. This is the one and only Enmark Savannah Bridge Run. And it's calling your name. Are you up for the challenge?”  We are! This Saturday will be the Enmark Savannah River Bridge Run and Chef Jen and I will be challenging our way to the top! The bridge is only a section of the race; however it’s a 1.4 mile span, 5.5% grade, and tops at 196 feet above the Savannah River. My heart is pumping just thinking about it! Officially the race has been sold out at 5,000 participants, and Jen and I will be amongst the committed vitality fleet!

So in support of the one and only Enmark Savannah Bridge Run, today Jen and I challenge you to climb your way to the top with us. Follow the “Incline Intervals” below to challenge your inner bridge running enthusiast, and or you could just jump on the treadmill and run, walk, or crawl 1.4 miles at a 5.5% incline…you chose!!!

• 5 Minutes — Warm up: Start with moderate pace and gradually warm up — 3-4 RPE


• 3 Minutes — Baseline: Increase incline/resistance and speed to slightly higher than comfortable pace — 5 RPE


• 3 Minutes — Pyramid Up: Increase incline/resistance 2% every 15 seconds — 7 RPE


• 3 Minutes — Pyramid Down: Decrease incline/resistance 2% every 15 seconds — 7 RPE


• 2 Minutes — Baseline — 5 RPE


• 3 Minutes — Pyramid Up: Increase incline/resistance 2% every 15 seconds — 7 RPE


• 3 Minutes — Pyramid Down: Decrease incline/resistance 2% every 15 seconds — 7 RPE


• 3 Minutes — Baseline — 5 RPE


• 5 Minutes — Cool Down: Slow down at easy pace — 3-4 RPE

Total Workout Time: 30 Minutes

Friday Fitness: Run into IT

Run right, run safe, and run right into it. Many guests come up to me and say, “Jeff, I’ll never be a runner but I want to be, how can I get my stamina up and start to run non-stop for an exercise session?” If you’re interested in getting your aerobic capacity up, and looking to become a runner, the first step is truly believing that you can. No one wakes up and instantly becomes a running fool, but small gradual steps will progress you into your vision of running your next 5K race.

For Friday’s fitness workout today, I’ve actually got a perfect plan based off the ACE Fitness article “Ready to run?” Our H3 version is a sixteen week plan to get you on the right track in becoming a full fledged runner. Before starting this schedule, you should be already walking 3 times a week for roughly 20 to 30 minutes. Also, make sure that running is right for you. Individuals who favor walking should stick with what they enjoy, especially if you have orthopedic or heart problems. Running puts a lot of stress on our joints and knees; however for many of us (myself included) it can be the most enjoyable experience every time you hit the streets. Plus, as long as your cross training and listening to your body their won’t be an issue.

Read more for the entire plan - and let me know when you're running into it!  

Tune in...

You may or may not have heard the news—but Hilton Head Health is excited to share with you that for the past several months, we’ve been the site for an upcoming A&E series entitled Heavy, which is scheduled to air in mid-January.  (If you are an avid A&E watcher – you may have already seen a few teaser commercials.)  The series, produced by Tijuana Entertainment, follows a select group of individuals as they participate in our Healthy Lifestyle™ program over the course of six months and regain control of their lives. 

If you’ve recently visited H3, then you’ve undoubtedly had the opportunity to meet a few—if not all—of these amazing individuals.  Tune in to see their amazing transformations and cheer them on!  Join our e-newsletter list, check out our Facebook page or join the Heavy Facebook page for updates!

The Countdown is on...

Now that Thanksgiving has come and gone, the holidays are upon us.  Lights and decorations are sprouting up everywhere you look, holiday songs are playing in stores and on the radio and party invitations and commitments are steadily rolling in.

So, in order to keep your sanity in check, don't skip your exercise routine!  During the holiday season, exercise is more important for your mental state than it is for your waist.  

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out.   A must for those of you who will be putting in extra hours at work, braving the shopping crowds as well as facing common stressors the season typically brings.  You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem.  Regular physical activity can even help prevent depression. 

However, we all know that time is of the essence.  Never fear, H3 is here!  We have created especially for you - the Quick and Easy: Full Body 30-Minute Routine.  Aim to complete this workout at least 3 times a week.  On other days, make sure to sneak in other forms of activity - whether it's taking the stairs, parking farther away, or house cleaning.

Keeping your routine will not only keep you grounded, but it will also help you cut extra calories and increase your energy levels! 

You can also visit our YouTube channel for other exercises and tips from our Fitness team.

Tip of the Day

To maximize your sleep time, don’t hit the sack after engaging in high-sensory activities, like watching TV or e-mailing.  Try journaling or reading to prepare your body for rest. Chances are you’ll fall asleep faster and sleep better!

Get Back on Track After Thanksgiving

Last week I sent a Thanksgiving e-card to my friends: A Chihuahua with a crazed look in its eyes saying “Step Away from the Stuffing!”  A cute card with a potentially guilt-inspiring message (unintended on my part!) …

If you over-indulged on Thanksgiving, it may be hard to let go of the guilt and get back on track with your healthy eating and physical activity.  Many people succumb to the “I’ve already blown it, so I may as well keep eating” mental pitfall.  This all-or-nothing attitude can derail your weight management and fitness progress.  To get your mindset back on track:

Keep your temporary setback in perspective.  Instead of saying “I’ve totally blown it,” say “Oops, I slipped.”  What do you do when you slip and fall down?  You get back up.  Right away; not next week or next month. 

Do the math.  Figure out how many extra calories you consumed.  If you consume 3500 extra calories, you will gain one pound.  Therefore, even if you ate an extra 4000 calories on Thanksgiving Day, which only amounts to a gain of 1.14 lbs – if you get right back on track with your eating and physical activity.  If you keep eating for the next two weeks, then you can really gain weight. 

Forgive yourself.  Instead of saying “I’m so weak. I have no self-control.  I’m a failure,” remind yourself “I am human.  I chose to eat that 2^ndpiece of pie.”  You are going to slip occasionally, and that’s normal and ok.  What is important is how you respond to that slip.  By acknowledging that you chose what to eat (instead of saying you have no control), you can plan to make healthier choices in the future. 

Focus on getting back on track.  Tell yourself “If I get right back on track and do a little extra exercise this week, I haven’t done much damage.  I can still succeed at my weight management goals.”

This week, think about on what small steps you will take to get your eating and physical activity headed back in the right direction.  Have a great week!

H3 Recipe: Quick and Easy Soup and Sandwich

When pressed for time this holiday season and need a quick, easy, healthy and delicious dinner idea – try our Roast Beef Philly Melt and Creamy Tomato Basil soup.  Warm up on a cold day with this classic comfort meal!

Roast Beef Philly Melt

Ingredients:

4 each            Whole Wheat Bread or Arnold’s Sandwich Thins Whole Wheat

2 each            White onions, julienned (cut long and thin)

2 cups             Button or crimini mushrooms, quartered

½ teaspoon   Black pepper

½ cup             Fat-free cream cheese (2 Tbsp per piece of bread)

12 each          Roast beef, deli sliced thin, low sodium(3 slices per slice of bread)

4 slices           Swiss cheese, reduced fat

Preparation:

• Preheat oven to 350ºF.


• Heat a large non-stick sauté pan over medium high heat. Spray with cooking spray and sauté onions and mushrooms. Add pepper.


• Spread 2 Tablespoons of cream cheese onto each slice of bread.


• Arrange three slices of roast beef over bread, then top with 1 ½ cups of onions and mushrooms.


• Then top off with slice of Swiss cheese.


• Bake for 10 to 15 minutes or until cheese is browned and bubbly.

Chef’s Note: Calories will vary dependent on the type of bread used.  To save a few calories, try using Arnold’s Sandwich Thins.

Number of Servings:         4

Portion Size:                        1 slice

Calories:                               199

Fat Grams:                           2.2

 

Creamy Tomato Basil Soup

Ingredients:

1 T.                  Olive oil

4 each             Garlic cloves, minced

1 each             Onion, chopped fine

1 T.                  Basil, dried

1 T.                  Oregano, dried

1 T.                  Sugar

½  cup             Tomato concentrate

8 cups             Diced tomatoes, canned

6 cups             Vegetable stock, broth or water

12 leaves         Fresh basil

2 cups             Skim milk

1 T.                  Sugar (if needed in addition)

½  tsp.             Salt

To taste           Ground pepper

2 T.                  Arrowroot or cornstarch

2 T.                  Cold water for arrowroot or cornstarch (to thicken)

Preparation:

• In a large saucepan, heat to medium low and warm the oil.


• Add the garlic, onions, seasonings, sauté until lightly golden.


• Stir in the tomato concentrate


• Add the tomatoes and vegetable stock.


• Bring to a simmer, and stir occasionally until the tomatoes break down.


• Add fresh basil.


• Remove from heat and let cool slightly and then put in food processor or blender and process until smooth.


• Pour blended soup through a fine strainer or even cheese cloth.


• Then place back into soup pot.


• Make sure to taste and adjust the seasoning if necessary.


• Bring soup back up to heat, and add your thickener of choice.  Make sure soup thickens before adding next ingredient.


• Then add skim milk or half and half, to achieve the creamy color.


• Taste soup before serving to make sure it has met your taste buds satisfaction.

Number of Servings:            15

Serving Size:                         ½ cup

Total Calories:                      75

Fat Grams:                             1

Fundamentals of Finding Your Stride

With another Turkey Trot in the books, I figured how could there not be a better time to go over a few points to tweak our running technique. My love for running started as an H3 program intern, and as a full-time member of the H3 squad, I’m amazed of how much this sport motivates our guests. Many of our guests come in never expecting to participate, but in the end push themselves to where they think they can’t go, while enjoying the experience.

Personally, I see running as not only an opportunity to challenge yourself, but at the same time it allows one to remain free and relaxed. Every time I go out for a run, I honestly learn something new about who I really am as a person. We’re beginning to see a popular trend in the sport, and the best part is every single runner has different goals – anyone can compete. If you’ve ever experienced these feelings then you probably know that the single best feature of running is that it’s INTENSE no matter who you are.

Walking, jogging, and running come naturally to many of us, but have you ever been taught the proper technique? A lot of the time we tend to focus on the aerobic benefits of cardiovascular training (which don’t get me wrong is phenomenal), but if you’re looking to improve your running performance it’s important to take a step back and find your stride. In any sport, improved skills can lead to better economy of movement with additional savings in energy. Why is this important? It allows you to exercise for a longer duration (stamina), improve your times (new PRs!), and probably the biggest gain is that you’ll experience less running related injuries.

Running is very complex with many actions that we will not even begin to go over; today we’ll focus on the key elements that will get you off and running.

1.  Posture – chin on chest, shoulders slumped, back humped over, arms nearly straight or held in front of the chest crossing the midline – these are probably the biggest energy wasters when it comes to running technique.

-          Keep chin high, eyes looking into the distance

-          Shoulders relaxed in line with your trunk

-          Arms should remain close to your side with a normal rhythm

How to improve? Have a friend shoot a video of you running, check the cues.

2.  Vertical Foot Movement – “Pose Method” of running technique formulated by Nicholas Romanov. The basic tenet is that runners should experience his/her feet moving up and down – not swing backwards and forwards.

-          Recovery foot lifted toward butt, fall straight back down to surface

-          Keep a small acute angle with knee under your hips (“short pendulum”)

-          Increases stride rate and makes a runner more efficient

-          Diminishes impact forces, thus reducing injury

 3.  Minimal Support Time – This one is all about your foot strike. The distance you move while running is determined by how long your feet stay on the ground. In a nut shell, shoot to decrease contact time with the ground and eventually aiming to land on the ball of your foot.

-          Three types of landing: Heel Strike, Forefoot Landing, Mid-foot Landing

-          As a heel striker, runners  become way more susceptible to injury especially to the leg bones, ankle, knee, hips, and lower back

-          Gradual progress and work on your foot strike – Do not go from a Heel striker to Forefoot

 4.  Minimal Vertical Oscillation – too long of a stride where your foot is ahead of your trunk. This results in bouncing up and down on each and every movement even creating a greater impact.

-          Create horizontal movement by landing on mid-foot

-          Foot should strike just slightly in front of your center of gravity

-          Lean from the ankle (a straight line should be able to be drawn from ear-hips-ankle)

Tip of the Day

Remember Bob Wright's key phrase 'Unwise, Better, Best' when dining out!

Friday Fitness: JumpFit

Most would agree that jumping rope is for play, not for exercise. After all, many of us jumped rope as a kid on the playground. Therefore my question is - why can’t exercise be play? Not only can it be play – it should be!

For years, athletes have been utilizing jump ropes to improve their conditioning. Next week our athletes here at H3 will have the opportunity to participant in our very own jump rope conditioning class a.k.a. “JumpFit”. This class will essentially be an interval/circuit class. The 45 block will be spent alternating between two minute jump intervals and two minute strength intervals, similar to the popular ULTRA circuit.

The class will be a great option for in-house guests, giving them a chance to participate in a new high energy class.  For those who can’t be here to join in the jump rope fun, I encourage you to try it at home.  A great way to add variety to your home and gym workouts, the jump rope is the perfect solution.  With that being said, this post gobble gobble Friday’s Fitness Challenge is for you to grab a rope, and join us in jumping ourselves fit!

Why you should jump rope:

• It’s inexpensive. Most ropes cost less than $10. Higher-quality ropes are around $20 and top-of-the-line models are near $25.


• You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym—anything goes.


• It burns a lot of calories in a short amount of time. It is estimated that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. Those are great numbers for people short on time.


• It’s compact. A jump rope makes a great addition (or start) to your home gym. You don’t have to spend hundreds of dollars on a piece of equipment that takes up a lot of space. A jump rope can rest nicely in a drawer, on a shelve, etc.


• You’ll notice improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.


• You can do it with your family. Because jumping rope is a fun activity that almost anyone can do, it’s also an easy way to get your whole family exercising with you. Try making a game out of it. How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of cool tricks can you do while keeping the rope turning?

What you should know before you begin:

Before you start, let’s make sure you have the right size jump rope. When you step in the center of the rope, the handles should just reach your armpits. Check the chart below for the correct length rope according to your height.

Your Height      Rope Length

Under 5’                      7’

5’ to 5’5”                     8’

5’6” to 6’                     9’

Over 6’                        10’

 

Reference: www.sparkpeople.com

Happy Thanksgiving from Hilton Head Health!

Have a wonderful day with your family and friends!  Enjoy fellowship, great food and cherish the time spent with the ones you love.



What are you thankful for?

Reunion Week Finale – Murder Among the Matey’s Dinner Party

I would like to send a BIG THANK YOU to all of you who were with us and participated this past Friday in our murder mystery gourmet dinner.  From captain to deck-hand, you all did a magnificent job getting into your characters!

For those of you who missed out, take a look at these photos – it was so much fun!  Each guest was provided a character role and a costume, and with objectives to complete throughout the evening, enacted a murder investigation for a matey who was murdered in their very presence.  With delicious healthy food, good company and lots of laughter, what more can you ask for?  After a week filled with fitness challenges, cooking demonstrations, and again, great company, it couldn’t have ended on a better note.  We hope you’ll join us next time for some harmless fun!

Cold Weather Workouts: Deciphering Degrees

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!

Friday Fitness: On the Go!

H3 Fitness Director Adam Martin and H3 Guest Lisa give you a quick and easy workout for those on the go!  With a resistance band, you can get in a full body routine practically anywhere in under 15 minutes.  No excuses!

Tip of the Day

Don't wait until the New Year to get a jumpstart on your health and fitness!  Start now and make it a habit, you'll start 2011 feeling healthy, fit and ready to conquer new challenges.

Ask the Expert: Turkey Preparation 101

If you haven't noticed by our recent blog posts, everyone here at H3 is getting excited for the Holiday season!  Today's Ask the Expert is with H3 Chef Jen Welper.  Watch on to learn her tricks for preparing your turkey.

Check back tomorrow for a travel friendly workout from Fitness Director Adam Martin and his special guest!

Tip of the Day

An apple a day keeps the doctor away!  Enjoy one today - as they are currently in season.  Honeycrisp, Gala, Pink Lady's, Washington, Red Delicious...perfect for a Metabo Meal!

H3 Daily to the Holiday Rescue!

Yesterday’s Holiday Survival Guide blog gave you tips on how to maintain your sanity, and weight, but I thought I would point out just a few items on this very website that may be of extra help during the holidays.  Check them out…and pass them on to your friends and family!

• Pressed for time during the holidays?  Fulfill your cardio and strength training requirements at once with our Quick and Easy: Full Body 30 Minute Routine!


• Traveling or simply don’t have access to a gym?  No excuses with our No Equipment Required: Travel Routine.  You can do this workout anywhere – on the go or even in your own home!


• Organize and prioritize your time with our Daily and Weekly Task Manager journals.  Schedule in a workout, as well as time to de-stress with a fun or relaxing activity!


• R-E-L-A-X and take a quick break from the everyday pressures and chaos with a few relaxation techniques. 


• Enjoy your favorite recipes with healthy alternatives.  Check back later this week for a Holiday Recipe special – including a Southern favorite – Pecan Pie!


• Set H3 Daily as your homepage so that every time you log-on to check your email – you will have a daily nutrition article, stress tip, recipe or fitness routine waiting for you!


• If all else fails, remember you can email or call our program staff at ANY TIME!  We are here to help!