Tip of the Day

Today's Mantra:  "Sweat is the cologne of accomplishment!”

How hard should you be working? Find the answer below...

Did you know that February is American Heart Month? Not because of Valentine's Day but, every year since its congressional approval in 1963 the President has issued a proclamation to help raise public awareness of heart disease.

 

We all know that sedentary lifestyle, unhealthy eating habits and family history are just some of the risk factors. Fortunately like most things, with proper nutrition and physical activity, the risk factors can be reduced or merely eradicated. Thus, being physically inactive is just not an option for us H3 blog readers.

 

Making sure we get the recommended 45-60 minutes of physical activity daily is vital. Time and mode is of importance, however intensity is even more imperative. In efforts to make sure you are exercising “purposefully” and at the proper intensity, please follow the formula below in calculating your Target Heart Rate (THR) Range.

 

How to find your Target Heart Rate Range (Karvonen formula steps):

 

1.  Take your resting pulse (complete resting= upon waking in the morning without an alarm clock, etc.) three mornings in a row.  Add them all together and divide by three, to get an average.  This is your RHR (Resting Heart Rate).

 

2.  (220)- (your age) = (MaxHR)

 

3.  (MaxHR) - (RHR) = (Heart Rate Reserve a.k.a. HRR)

 

4.  (HRR) x (60% )=  low training range %

      (HRR) x (80%) = high training range %

 

5.  (Low TR%) + (RHR) = Low Target Heart Rate Range

      (High TR%) + (RHR) = High Target Heart Rate Range

 

***TARGET HEART RATE RANGE*** =  (Low Target Heart Rate Range---High Target Heart Rate Range)

 

Now that you have found your THR Range, you should be working within this range of intensity level/s during your aerobic exercise bouts. Be sure to monitor this range with the equipment sensors, heart rate wrist monitors or intermittent heart rate checks throughout your “heart healthy” workout!

Tip of the Day

Purchase quick healthy options. Motivation is tough to find after a long day of hard work so keep it convenient!

H3 Who's Who: Robert Moore

If you’ve visited H³ in the past couple of years, then chances are that you’ve met, seen or even likely had a conversation with Robert Moore during your stay.  In speaking with him, you may know where he’s from (one of the beautiful islands of Hawaii), but do you know why he came here- and better yet, how he got involved with Hilton Head Health?

 

Longtime friends, John Schmitz and Robert Moore, met each other years ago when Robert took a job with the accounting firm Ernst & Ernst in Phoenix after graduating from Ole Miss. Since that time, their careers had taken divergent paths. But those paths would converge again 35 years later in Hilton Head. John had veered into the healthcare industry, and in 1996 he bought the lifestyle management retreat Hilton Head Health Institute. Meanwhile Robert ended up in the hospitality industry by a circuitous route. First he was transferred to the Hawaii office of Ernst & Ernst. But having grown bored with his banking and hospital clients, he took a job at a rival firm where most of his clients were hotels. He was eventually hired away by one of those clients, a resort, and worked in that industry for more than 30 years.

 

A little over a year and a half ago, Robert went to visit John in South Carolina. And by the time Robert’s trip was coming to a close, he was already making plans to pack his bags permanently. He decided to trade one paradise for another—Oahu for Hilton Head. He didn’t know exactly what it was that made Hilton Head Health so remarkable and captivating, but he knew that he wanted to be a part of it. “I just couldn’t put my finger on what it was that made everybody so happy,” said Robert. “What I have learned is that the relationships between guests and staff create the most positive environment I’ve ever seen. There is genuine caring that helps promote success.”

 

When not talking with guests at H³, Robert enjoys sailing, swimming, kayaking, tennis, running, Charleston and Savannah.

Tip of the Day

Clench your fist to measure a healthy serving of meat. The meat should be no greater than your fist!

Ask the Expert: Q&A with Fitness Director, Adam Martin

Q: Is it true that you can eat whatever you want if you exercise enough?

A: I’ve recently been debating whether I should author a “groundbreaking” weight-loss book entitled, Move More, Eat Less.  However, the truth is that if you only adhere to the first half of the book’s title, you will fall far short of your weight loss goals.  Exercise, while it has innumerable benefits, will not produce significant weight-loss results without cutting back on calories.  So it’s the second part that’s most important if you really want to lose weight.

Moreover, the caloric deficit created from exercise during a typical 60-minute session may only total in the neighborhood of 500-600 calories, which can easily be annulled by any one of the following food choices:

-  Ruby Tuesday’s Colossal Burger – 1,940 calories

-  UNO Chicago Grill Pizza Skins – 2,050 calories

-  Ruby Tuesday’s Chicken & Broccoli Pasta – 2,060 calories

-  On the Border Ranchiladas – 1,870 calories

In fact, any one of those meals would take you at least 20 miles of walking to completely burn off!  Incorporating both exercise and nutrition is the only way to ensure that you will begin to see the desired results.  Our bodies, which are undeniably perfect blueprints, see amazing results when put in motion; it’s the sedentary lifestyle that causes our most precious machine to malfunction.

Q: After leaving H³, I stuck with my training program to great results.  Recently, however, I feel I haven’t seen as many improvements.  Why?

A: This is not unusual.  In fact, I call this the “weight loss plateau effect.”  This plateau, which in many cases seems like a mountain to conquer, is more often than not due to a relapse to previous negative habits.  However, there are people who stick to their plan religiously and still encounter this effect.  Generally, if you maintain your exercise plan the plateau will eventually end and a healthy rate of weight loss will resume.  However, if you find that the stalemate is continuing, I would then recommend cross training.

Cross training is the technique of varying your fitness routine to keep your muscles constantly guessing.  For example, if you walk the same distance at the same pace every day your body begins to adapt.  By increasing and decreasing your speed, adding elevation/incline, or choosing to ride the route on a bicycle, you’ll begin to notice your body producing greater results.  In fact, studies have consistently shown that by mixing up your routine, you can increase muscle strength and lower body fat at a faster rate than with structured exercise programs without variety.

Need some Fitness Advice? Ask our resident exercise expert.  Leave your questions in the comment section and you have the chance to see your question answered in the next 'Ask the Expert' blog.

Tip of the Day

Did you know?  10,000 Steps = 5 MILES!  So, put on your pedometer and get moving.

Excuse Busters

Excuses are negative thoughts that give you permission to eat unwise foods and/or “take a break” from your physical activity routine.  Giving into these excuses interferes with achieving your set personal goals.   

Read the excuses below and the strategies you can take to overcome these negative ways of thinking.

 

I can’t eat healthy when you-know-who can eat whatever they want.

In reality, you can choose to make better food choices, regardless of what you-know-who eats.  You’re not you-know-who, and you can’t eat whatever you want, anytime you want, without gaining weight.  You have to decide whether you want to eat like you-know-who and stay overweight or make healthier choices and lose weight.

  

I don’t have time.

­People make time for activities that are truly important to them.  Finding the time to exercise is about making it a priority; for example, do you make it a point to catch your favorite TV show each night?  Do you surf the net for an hour everyday?  Find an exercise you enjoy and set aside the time each day for this activity.  If you can’t find a large portion of time during the day, break it up to 15 minute segments.  Schedule it into your Blackberry just as any other appointment and you will be sure to get it done! 

 

I don’t have the energy.

Fatigue is usually mental and not a physical state.  Exercise can energize you, release endorphins and reduce stress, helping you feel better at the end of a long day.  For many people, the hardest part of any exercise routine is getting started.  Make a deal with yourself to do just five to 10 minutes.  After you get moving, chances are you will keep going.

 

I can’t worry about myself while I take care of my sick mother and kids.

Not only will exercise create an outlet for stress, it is important to remember you must first take care of yourself before you can care for others.  If you get run down and become sick, who will take care of everyone else?  Taking time for healthy behaviors also sets a good example for your children and will encourage you to stick to your own goals.  Try waking up 30 minutes early, exercise and start your day with an energy boost and a bit of self meditation.

 

It’s only one more cookie.

Eating one or two cookies with regular infrequency can be part of your eating plan.  However, for some, eating one cookie leads to another and another…  If you have difficulty limiting your cookie intake, it might be better not to keep them in your house, at your desk, etc.  When you find yourself craving that cookie, whatever type it might be, go the bakery and buy a single cookie.  If you try to satisfy your craving by eating something else (and then another something else) you may wind up eating the cookie as well!

 

I deserve to eat this because I have had a hard day.

Using food as a treat or reward may have contributed to your weight gain.  If you eat ‘this’, you may feel better short term.  However, you might wind up feeling guilty later.  Instead of eating, try to find other non-food related ways to relax or treat yourself.  For example, you may a take a hot bath and listen to music, go for a walk, or buy yourself a new book or CD.

 

 

When you catch yourself using these excuses, you may want to reevaluate the importance of your personal goals.  Challenge yourself!  Instead of coming up with excuses, make a list of reasons why you do want to exercise and eat right!  

 

“If you don’t like something change it; if you can’t change it, change the way you think about it.”

-       Mary Engelbreit

Tip of the Day

Ditch the keys! Start “active commuting” by riding a bike or walking to work.

Staying Connected

If you are reading this, then you are already taking one of the many steps in staying connected with Hilton Head Health, as well as your own healthy lifestyle.

 

Here at H3, we strive to provide you with the resources to continue your healthy lifestyle.  With recipes, workout tips, and more – we make it easy for you to stay on the right track.

 

Check out the ways you can stay connected with your H3 friends and family below:

 

Members Only

If you are an H3 Member, create your profile to the exclusive section on our main website.  With access to the Members Only section of our website, staying on track will be easy! 

Here you can find:

-  Over 200 + H3 Recipes

-  H3 Handouts

-  H3 Fitness Class routines

-  H3 Shopping List and Snack Guide

-  Your H3 Specialist e-mails

-  Special Member’s Only program rates

If you have visited Hilton Head Health, but have yet to create your member profile, don’t wait!  Click here and follow the easy step-by-step instructions.

 

E-Newsletter

Sign up here to receive weekly e-mail updates including upcoming events, H3 Success Stories, recipes, trainer’s tips, promotions and more! 

Look for our H3 Weekly Updates every Wednesday.

 

Facebook Fan Page

Find your H3 friends and family on our Hilton Head Health fan page.  Post to our wall, interact with H3 Health Specialists and upload your favorite pictures!

 

Hilton Head Health on YouTube

Get H3 Fitness routines in your own living room!  Subscribe to our YouTube channel and join our H3 Fitness Specialists for safe and fun fitness routines.

Tip of the Day

Do you eat in front of the TV?  If so, you could be adding up to 288 calories to your daily intake!

Got Music?

Can music really boost our motivation and stamina? As many of you avid exercisers and H3 blog readers know, ABSOLUTELY! Recent results published in the Journal of Sport & Exercise Psychology, reveal that plugging into paced (beats per minute) music increases stamina on a treadmill by 20 per cent.

 

Listening to music that matches the pace of your individual footfall can also give you a psychological boost at critical points of exhaustion and fatigue. To figure out how many beats per minute (bpm’s) your workout tunes should be, count how many times your feet hit the ground during a one-minute run, or for you “purposeful” walkers out there, take an estimated minute an a half count. 

 

The rule of thumb is to find music that carries the same bpm; or even a few higher than the number you gathered!

 

Got music? Get moving!!!

 

Example Cardio Playlist:

Just Dance Lady Gaga (119 bpm)

Don’t Stop The Music Rihanna (122 bpm)

Low Flo Rida feat. T-Pain (128bpm)

Boom Boom Pow Black Eyed Peas (130 bpm)

I Gotta Feeling Black Eyed Peas (130 bpm)

Down Jay Sean feat. Lil Wayne (132 bpm)

Silence Delerium feat. Sarah McLachlan (Tiesto Mix-140bpm)

Tip of the Day

Start your own personal journal.  Journaling has been shown to reduce stress and lower blood pressure.

INTERVIEW – Katha Kissman, H3 guest and Half-Marathon Runner

I had the pleasure to interview Katha Kissman, a recent Hilton Head Health guest, about completing her first Half-Marathon.  She even gave me access to her digital racer chip during the race which sent updates via text message to my cell phone at critical points.  You’re an inspiration Katha, keep it up!

 

1.     Could you tell everyone a little about yourself and your most recent stay at Hilton Head Health?

December 20 through January 3 was my fourth stay at Hilton Head Health.   The holidays have always been a time of struggle for me food-wise.  The family gathering always meant lots of love, laughter and not so healthy food (well, to be honest, not so healthy food choices or control on my part.)  This year, because I had worked so hard to get where I am, I decided, with my family’s blessing, to spend my holiday at H3 – both to stay on track AND to train for my first half-marathon!

 

2.     What made you want to sign-up for a half-marathon?  Why the Rock-N-Roll Half in Phoenix?

On my third stay at H3 in June of 2009, five other guests and I decided that we needed a goal to help keep us on track.  One of the women (and wonderful new friend courtesy of H3), Michelle Barker, mentioned that the P.F. Chang Rock n Roll Half Marathon would take place in her hometown of Phoenix in January.  I thought, "Hmmm.  Phoenix in January.  A goal to help me be healthy.  Why not?!"   We decided to sign up for that event. 

 

3.     How long did you take to train and what was the biggest obstacle?

I am a fairly recent runner.  I had never before run in my life.  During my first visit to H3 in June of 2008, I could not even finish the Treading Class.  I never did the speed intervals and I never inclined past 6.  I got better during my second time at H3 six months later – I could do all the inclines, but still just walked fast rather than ran during the speed intervals.  But then, a funny thing happened.  In between my times at H3, I worked hard at my fitness.  I was pretty consistent about working out in some way at least 4-6 times a week – walking, treadmill, elliptical.  I caught the “exercise habit.”  Adam, you always said something like each day you just have to talk yourself into exercising and then one day you realize that you are just automatically making plans for WHEN  -- not if -- you will exercise each day.  Gosh, you were right!.  All of a sudden, I just found that this had become a habit, like brushing my teeth.  That I needed to fit in some kind of exercise at some point during almost every day.

 

Well, in May of 2009, one of my clients, Hope For The Warriors, asked me to come down to Camp Lejeune to work with their Board of Directors.  That meeting was the day before their annual 10K.  Hope For The Warrior raises money to assist returning disabled veterans by hosting races.  Its President, my friend, Robin Kelleher, suggested that I stick around the next day to see how they do their thing.  Well, I asked her if I could actually do the 10K – but could I walk it?-- "I don't run" I said.  At that point, I absolutely knew I could walk 6 miles.  She said, “Of course!”  The day of the race, just as I was about to start, Robin whispered in my ear.   “Katha, why don’t you try walking a bit, then running a bit, over and over. That’s how I did my first marathon”  I remember thinking, “Yeah, right!?!”  At that point, I HATED the thought of running.  But, as the starter gun went off, and I was the absolutely LAST person out of almost 3,000 runner/walkers, I quickly realized that there were lots of people who had started running, but who ended up walking.  So, after the first 30 minutes or so, I saw someone ahead of me walking.  And I thought, maybe if I run a little, I could catch up to that person.  So I did.  And I did!  Well, after that, it became a bit of a game.  So I kept trying to catch up to a new person -- running, walking, running, walking.  Well, long story short, I ended up passing at least 15 people!  So I didn’t finish last AND my time was about a 15 minute mile!  From that point on, I gained confidence in running, slowly increasing my time, and then, a month later at H3, when Michelle and I talked about doing a ½ marathon, I just knew I could do it!

 

4.     Can you divulge your training secret or plan?  Pretty please…

When I mentioned on Facebook that I was going to do the Phoenix Rock n Roll Marathon (and, by the way, publicly proclaiming that I was going to do it really held me accountable in a good way), a friend who had already run a marathon suggested that I look at Hal Higdon’s Training Guide (http://www.halhigdon.com/halfmarathon/novice.htm).  While I didn’t follow it religiously, it did give me a good roadmap.  I actually think the key for me was to just practice running, slowly increasing my time and distance each week, listening to my body and pushing myself when I felt good, and laying back a little when it didn’t feel like it was there.  But my most recent time at H3 just three weeks before the race was the best.  And I really think cross-training is vitally important.  I ran, walked, weight lifted, did swimming classes, yoga, Pilates and core strength classes.  That training and a really, really good sports bra did the trick! (I realized that one of the reasons that I had hating running all of my life because my breasts weren’t supported!)

 

5.     What was the psychological key to your success in achieving your goal?

Since my friend, Michelle, and I decided to do it together, I didn’t want to let her down.  So having a partner is a good strategy.  I also wanted to push myself.  I had lost 40 lbs over the past year and a half and setting this as a goal was an important key to maintaining all the good progress I had made.  All of the lectures at H3, which I would go to each time I was there even though I had heard all the messages before, really helped (I am a Clinical Hypnotherapist, so I know the absolute value of creative visualization and repetitive programming the subconscious mind!)  And listening to music while exercising  – I can’t stress that enough.

 

6.     How would you describe the atmosphere on race day?

I had no idea what it would be like – OMG!  It’s like a grand festival or carnival or parade all combined!  Michelle and I were so very excited!  Senator John McCain cheered all 36,000+ registrants on at the starting line; there were live rock and roll bands at every other mile; tons of volunteers were giving out water and sports drinks and protein blasts along the way; there were cheerleaders from the area high schools cheering everyone on all along the route; regular residents were in chairs along the road just watching us go and yelling out supportive shouts; little kids were there to give us high fives along the way.  It was really wonderful.  And at the finish line, we ended up at ASU's Sun Devil Stadium where not only all the runner/walkers were, but friends and family – it was fantastic!  Here are the race stats:

 

2010 Race Stats:

Combined Registrants: 36,196
Marathon Registrants: 7,372
Marathon Finishers: 5,703
1/2 Marathon Registrants: 24,521
1/2 Marathon Finishers: 21,458
Dean Karnazes Ultra 50K
Finishers: 148
Phoenix Children's Hospital Kids Rock Participants: 4,155

 

My personal stats:  I ran the race in about 3 hours 30 minutes for a 15.27 mile.  I’ll take it!!

 

7.     What were you thinking around mile 10-12 of the race?

I ran all the way to Mile 9.  At that point, while I started walking/running, I just knew that I would finish.  Michelle and I had driven the route the day before, so knowing the landmarks along the way, especially "The Castle" helped me to know that the end was in site.  My legs were really fatigued, but my mind was very engaged.  It helped enormously that my friend, Mike, who had run a marathon before, was texting me during the entire race, giving me encouragement.  Before the race when I was yadayadayading at one point he just texted me and said, “Suck it up – you’re an athlete!” and I thought, “Yes, I am!  I can do this!”   During the race, at different points he texted “Pick up the pace” “Almost ½ way – way to go, Katha” “I have great news!  There is no ‘wall’!  Press on!” “Enjoy each moment.”  “Start planning the victory party!: “Stay strong.  Keep breathing.”  “You are almost done!” “You can almost taste the finish line.  And I don’t mean the asphalt!  Start passing people now!”  “It’s almost over!  Enjoy the home stretch!”  And then he called just as I was about to get to the finish line.  Technology is something!!  It was really motivating to have that kind of support during the race and it really made me smile the whole way!  (Thanks again, Mikey!)

 

8.     Did you prepare a special soundtrack for the race?  What did it include and do you remember the song that was playing when you finished?

Yes!  I’m not a fast runner.  I do best when I have a somewhat slow, steady pace.  In my early running days, I found that Billy Joel’s “We Didn’t Start the Fire” was just the right beat for my pace.  I researched it and found that it was 143 beats per minute.  So I tried to find other songs that also had 143 beats per minute and put together a playlist of those songs on my iPhone that I called “Running.”  I just programmed my playlist to play for four hours, repeating my running songs.  So for me, those songs were:  “We Didn’t Start the Fire” “Lido Shuffle” “My Sharona” “Born to Run” “China Grove” “Rock N Roll All Night” “Carry On My Wayward Son” “The Heat is On” “Brown Eyed Girl” and my new, all time FAVORITE song to run to, Ricky Martin’s “She Bangs.”  Love that Latin beat!!  That was the song playing when I finished!

 

9.     What would you tell someone that’s thinking about signing up for a race?

It is a tremendous opportunity to set a goal and work toward it.  I find that running (jogging, really -- honestly, I just don't feel the need to run fast!) makes me feel so fabulous.  I am not sure I will do another half-marathon, but I definitely know I will do 5 and 10Ks in the future (and there actually is a 10 miler in Chicago in early April that I am strongly considering).  Running a race with the energy of a crowd gives one so much inspiration.  I highly recommend it!

 

All smiles at the end of the race!

Tip of the Day

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

10 Best Fitness Gadgets for 2010

1.  Nike + Sportband

The upgraded version of the Nike+iPod system, the Nike+ Sportband can "talk" with a sensor in your sneaker to give you all the details (time, pace, distance) about your run, and will even automatically upload the information to Nike's training site so you can track your workouts. If you don't want an extra accessory, check out the Nike+iPod Sport Kit.

 

 



2.  Wi-Fi Body Scale

 

Social media meets your bathroom scale. The Wi-Fi Body Scale won't just tell you your weight, it'll share it. The scale has a built-in wireless connection that it uses to send your weight and body fat information straight to your iPhone, your web page, and even the Twitterverse.



3.  Phillips Activa

The Philips Activa music player has a unique feature called 'TempoMusic,' which "analyzes your music library to later match songs to your aerobic intensity," notes Engadget. "Activa can help keep you motivated by shouting out feedback on your progress in addition to words of encouragement while automatically selecting the appropriate music to match the pace of your workout or give you a boost when needed.

 

 



4.  Gruve

The Gruve sets off an alarm when you've been lazy. The device, which measures the number of calories you burn during the day, will light up and buzz if you've been sedentary for too long. The brainchild of the Mayo clinic's Dr. Jim Levine, Gruve will also keep track of your movement during the day and compare the number of calories burned to your predetermined goal.

 

 



5.  Wii Fit

Who says video games can't make you sweat? The Wii Fit uses a Wii balance board, and the Wii video game system, to help users get a workout, whether it's yoga or aerobics, ski jumping or jogging. It will also help you create custom routines, and offers features to track the number of calories you've burned.

 

 



6.  Fitbit

Clip the Fitbit onto your shirt, belt, or armband, and the slim gadget, essentially an accelerometer, will track all your movement during the day then report back on your activity. The motion-detecting sensor will digitally record the distance you've walked or run; the number of calories you've burned; the number of steps you've taken; and even your sleep patterns.

 

 



7.  Dancepants Kinetic Music Player

The conceptual Dancepants Kinetic Music Player puts an unusual twist on fitness-oriented personal music players--and provides some major motivation to keep moving. Users have to run to keep the music playing, powering their tunes off their own momentum.

 

 



8.  Samsung MyFit

Samsung boasts the MyFit is more than just a music player, it's a 'wellness device.' The gadget is equipped with sensors designed to track fat, stress, and motion. In addition to playing music, it'll also let users record their caloric intake, and compare that to the number of calories burned during a workout.

 

 

 

 



9.  miCoach

Adidas' answer to the Nike+iPod, the miCoach Pacer is an MP3-synced pedometer, heart rate monitor, and calorie counter. It also offers real-time, customized coaching: the miCoach "verbally coaches the runner (i.e. speed up to green zone, slow down to blue zone, etc.) to ensure that they are staying within their targeted heart rate zone and keeps them running at the right personal level," according to the product description.

 



10.  Tweet What You Eat

Tweet What You Eat (TWYE), dubbed the "Twitter diet," is a Twitter-based food diary that lets you broadcast, in real time, everything you eat and how many calories you've ingested. The application includes a 'CrowdCal system,' a crowdsourced calorie database, to help you track your caloric intake.

 

 

 

 

Source  http://www.huffingtonpost.com/2010/01/19/best-fitness-tech-gadgets_n_428212.html

Tip of the Day

Physical activity stimulates brain cell growth, while lowering the risk of developing Alzheimer’s disease.

Pedometer Step Goal: 100 steps/minute

Watch and listen as Simon Marshall, an exercise scientist at San Diego State University, discusses his and his colleagues' research on how pedometers can be used to help people do more walking and at a pace that is beneficial to their health.  If you are short on time see down below where I have highlighted the key points from the video.


 

-  Don’t be preoccupied with calories or mileage on a pedometer, focus on the step counter.  That’s what they do best!

-  People who wear pedometers increase activity by about 25% and significantly decrease BMI and Blood Pressure.

-  People who set a step goal each day end up doing more activity than people that set no goals.  10,000/day is the most common goal.

-  It’s not just the number of steps that you take that’s important.  The pace of the step is critical to health.

-  Data supports a minimum recommendation of 100 steps/min for moderate intensity walking.

-  Walk a minimum of 3000 steps in 30 minutes, 5 days per week OR Walk a minimum of 1000 steps in 10 minutes, 3 times each day, 5 days per week

-  Use music to help you keep the pace.  Suggested beats per minute (BPM) while walking is 100-105.  Ideal track for walking is The Be Gees “Stayin’ Alive” at 103 bpm.

 

Don’t have a pedometer?  The YAMAX DIGIWALKER is the most accurate.  I’ve scoured the internet and found the lowest priced YAMAX from STEP INTO HEALTH .  You’ll notice that the pedometer comes with a personal log.  I highly suggest using it, recent studies show that people that journal their steps travel about 1000-2000 more steps per day then people that don’t journal their steps.  If you already have a pedometer and need a log, click here to save and print.

 

Tip of the Day

When eating out, ask for half of your meal to be boxed up before it’s even brought to your table. Out of sight, out of mind!

FACEOFF - Obesity vs. Smoking

The scorecards have been tallied and it looks as though the knock-down drag-out boxing match between the hazards of smoking and obesity have been declared an even DRAW.  Researchers at Columbia University have analyzed the interviews of more than 3.5 million adults in the United States using the Behavioral Risk Factor Surveillance System.  “The results showed that the quality-adjusted life years lost to obesity are equal to, or greater than, those lost because of smoking.”

 

Unfortunately, I think this is a trend that may continue.  However, we might be able to take a good lesson from the fight against tobacco.

 

I’ve included a copy of the article from the American Journal of Preventative Medicine. 

 

What are your thoughts?  What tactics worked well in curbing tobacco usage in the US and could they similarly work against the obesity epidemic?

Making an Educated Decision

If you are like most, on January 1 2010, you made some sort of promise, or resolution, to make changes in your life.  I can bet that you probably even made a list.  But, did you go as far as outweighing the pros and cons?

 

Some decisions require very little thinking – made impulsively; but others, require a little more deliberation.  When it comes to making a decision, most people weigh the costs and benefits of the choices they are about to make.  This process of weighing your options is called decisional balancing. 

 

Lifestyle changes fall into the category of challenging decisions, for example, making time for 30 minutes of cardio activity into your already packed schedule.  As I mentioned the other day, our January challenge encourages this behavior, but what will be the real reason to implement this change?  When the costs of an activity outweigh the good – then you will make the decision to change.

 

So – if you would like to make the choice to add 30 minutes of cardio exercise into your daily routine follow the steps below. 

 

First, ask yourself ‘What do I stand to lose and gain by continuing an inactive lifestyle?’ 

 

Then, fill out the chart below, and see what you have to lose. 

 

	REGULAR EXERCISE	INACTIVITY
BENEFITS
COSTS

 

 

You can also do this with any other lifestyle change, like changing your eating habits, or any other big decisions like changing jobs, moving, or making a big purchase. 

 

You are the one who will decide to change – so make sure you list the most important reasons why you want to change.
 

What would you do?  If someone offered you $100,000 to comfortably integrate four exercise sessions into a busy work week, you would certainly do it.  How would it be different if there was no payment involved?

 

 

Information from MyExercisePlan.com, through the American College of Sports Medicine.  For a downloadable chart – visit http://www.myexerciseplan.com/assessment/DecisionalBalance.pdf

Tip of the Day

Substitute salt with Mrs. Dash seasonings. There are so many varieties great for any nutritious meal!

Wright from the Source: Your Online Go-To Resource

When I have a question or need more information about virtually any health topic, my go to resource is www.medlineplus.gov.  It brings together authoritative information from the National Library of Medicine ( the world’s largest medical library), the National Institutes of Health, and other governmental agencies and health related organizations. Medline plus has extensive information about prescription and non prescription drugs, an illustrated medical encyclopedia, interactive patient tutorials, over 800 health topics and latest health news.  

 

So what you are probably saying to yourself now is, great, next time I have health related question, I’ll check medline plus out.  The problem is that by then you’ll forget about the H3 Daily Blog web site and even where you heard about it.  To encourage you to check it out now, the first 10 people to post a comment with the right answer to the question below will get a free week at H3.

 

JUST KIDDING, but you will be introduced to a valuable health resource and practice navigating your way around it. Once you see how useful it can be I am sure it will become one of your favorite websites as well.

 

So if you have a few minutes right now, go to www.medlineplus.gov, when you get to the home page, find the heading Current  Health News (top center of the page), click on More News, scroll down to January 11, 2010, and lastly click on the article.

 

Question:  What percent less likely were those who exercise moderately during midlife, to have mild cognitive impairment than those who didn’t exercise, how about those who exercised regularly in late life?  Check it out let me know what you think about it.

Cardio Challenge: Get Moving!

In December, the employees at Hilton Head Health embarked on their own mission to living a healthier lifestyle.  Through our own wellness program, we are able to participate in monthly challenges to take the steps to improve our overall health, fitness and nutrition habits. 

 

This month’s challenge: CARDIO.  Are you ready to do it with us?  Read below on ways to incorporate cardio activity in your daily routine and why you should get your heart pumping!

 

To get you off on the right foot this New Year, you will be challenged to complete at least 30 minutes of cardiovascular exercise five days per week. 

 

This recommendation comes from the American College of Sports Medicine, which defines the goal as:

                Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. *It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

                The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. 

 

Tips for meeting the guidelines

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

 

Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.

 

Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.

 

Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.

 

The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.

 

Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

 

Now – time to get started!  Different forms of cardiovascular exercise include:  walking, jogging, biking, dancing, aerobics, swimming, elliptical, stair climbing, spinning, kickboxing and more!

Tip of the Day

Perform every exercise in a slow and controlled fashion – this will increase the effectiveness of your workout!

Building a Culture of Health

Lowers the risk of stroke by 27%, reduces the reduces incidence of diabetes by approximately 50%, can reduce the mortality and the risk of recurrent breast cancer by approximately 50%, reduces the incidence of high blood pressure by approximately 40%, can lower risk of colon cancer by 60%, can reduce the risk of Alzheimer’s disease by 40%, may be as effective in managing depression as Prozac or behavioral therapy.

 

Sounds like a marketing pitch for  the most recently discovered super berry from the jungles of South America. No, but as you have probably guessed by now, they are, according to the American College of Sports Medicine, the benefits of regular, moderate exercise. The fact that exercise in beneficial will obviously come as no surprise. The fact that the benefits are so powerful for so many things continues to surprise even me. And the benefits continue to grow.

 

Studies at Appalachian State University in North Carolina found that those who walked briskly for 45 minutes a day, 5 days a week, over a 12 to 15 week period had fewer and less severe upper respiratory infections, and had 25% to 50% fewer sick days than non exercisers.   Dr. David Neinman, director of App State’s Human Performance Lab commented that “No pill or nutritional supplement has the power of near daily moderate activity in lowering the number of sick days people take”.  

 

Not only is this important to you individually but it has tremendous  implications for employers. Encouraging employees to exercise and take other steps to improve their health, not only shows a commitment to their wellbeing, it is just good business. But encouragement may not be good enough, employees may need advice on how to get started  and even incentives to motivate them to exercise regularly and practice other healthy behaviors.

 

Over the past 30 plus years we have helped thousands of individuals manage their weight, improve their fitness and their overall health.   We are now in position  to help companies do the same thing for their employees.  If you are interested in starting a Wellness Program at your company contact Cheney Maddox at cmaddox@hhhealth.com for more information on our program.

 

Source: Wall Street Journal article, The Hidden Benefits of Exercise

Tip of the Day

Regular exercise as simple as a brisk walk - 30 to 45 minutes five days a week - can help you fight the flu better than any other pill or supplement.

“Drive-Thru Diet” for the incredibly naïve or a step in the right direction?

I can’t make this stuff up, see for yourself…



 

Taco Bell is calling it a “Frescolution,” an attempt to harness the popularity of the nation’s most sought after New Year’s decree.  They are not the first company that’s taken a timely stab at turning a profit in Q1.  Remember McDonalds limited-edition “Go Active!” Meals, Pizza Hut’s “Fit N Delicious” line, Starbuck’s Skinny Latte and Dunkin Donuts egg-white Wake Up Wraps?  They all were taking a novel idea and infusing it into their menu.  Let us all agree that every fast food joint can stamp their claim to a healthier lifestyle on a short list of menu items.  This is the type of  better choices movement that makes health educators like me blush.  But, there seems to be a fundamental problem. 

 

I caught my first live glimpse of this commercial during the College Football National Championship game.  It came about three advertising breaks after Taco Bells commercial advertising the 79 cent seven layer burrito, which coincidently has 510 calories and 18 grams of fat.  This compliments the recent FOURTHMEAL campaign that encourages patrons to seek out a “Melty, Crunchy and Spicy” indulgent after a long night on the town.  Are you beginning to identify the inconsistency?  The same company that’s given us the Jared-like  epiphany to fast food dieting has loaded our mind with the irresistible opportunities that will present themselves when we are greeted at the Drive-Thru window.  The dopamine must be running wild in the convenience lobe of our brain.

 

It’s not the nutritional content of the Fresco Menu that I’m concerned about.  In fact, the only drawback to the seven items seems to be the strangle-hold the 1500 milligrams of sodium would put on your heart.  I am worried that our palate has a hard time resisting the urge to order just one.  Or that when the common fast-food junky approaches the window the lure of the under-a-dollar menu might tempt them into a changing their game-plan.

 

What did you think of the commercial?  Would you be able to eat responsibly at a Taco Bell?

Tip of the Day

Get a daily dose of green tea – not only boosts alertness, but is good for the heart and filled with cancer-stopping polyphenols.

Fitness Fads of 2010

The year 2010 has finally arrived, and along with the new decade, comes fresh and innovative ways of incorporating fitness and physical activity into your lifestyle.  Let’s be honest: the only way of sticking to your exercise program is to move and groove by means of enjoyment.  Finding enjoyable and enlivening activities keeps our adherence levels high.

 

New classes and fitness fads are spreading like wildfire! So, let’s take a look at some of the hottest blazing fitness fads:

 

CrossFit is a strength and conditioning fitness methodology.  Its stated goal is to create "the quintessential athlete, equal parts gymnast, Olympic weightlifter, and sprinter.  Crossfit is not sport-specific and promotes broad and general overall physical fitness.  CrossFit uses Olympic weightlifting, kettlebells, gymnastics rings, pull-up bars, and many calisthenics exercises. CrossFit athletes run, row, climb ropes, jump up on boxes, flip giant tires, and carry odd objects. They can also bounce medicine balls against the floor or a target on a wall. 

Learn more about CrossFit here.  You can even test out the WOD (workout of the day).

 

Zumba is a program that fuses hypnotic Latin rhythms with easy to follow dance moves. The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt the body while burning fat.  Most local gyms have Zumba classes – so call yours to start zumba-ing today!

 

Belly Dancing is a non-impact, weight-bearing exercise (dance) that is suitable for all ages. Many of the moves involve isolations which improve torso flexibility. The hips, shoulders, chest, and stomach do most of the isolations.  Not only will you tone your core, but you get to wear a fun jingling skirt!

 

Les Mills Body Pump is a weight based group exercise program. The classes are performed to music using free weight plates, barbells and an aerobic step. Participants choose their weights based on their fitness level, the exercise and their personal goals.  All major muscle groups are worked by isolation based exercises (i.e. squats, presses, dead lifts, etc.). The main focus is muscular endurance, thus several repetitions will be performed. 

 

Boot Camp is a type of challenging outdoor group exercise that mixes traditional callisthenic and body-weight exercises with interval and strength training.  Sprints, push-ups and various forms of plyometric exercises combined with interval training (training with little rest between exercises) outlines your typical boot-camp.  Many are held in parks or local gymnasiums during early morning hours.   Check out the H3 Boot Camp workout.


 

Flirty Girl Fitness is a group fitness class focused around women.  Flirty Girl Fitness offers many styles of fitness dance, etc,.  Particularly one we want to discuss is chair strip-tease. This class introduces the art of the sexy chair dance while giving you the best core workout you ever had.  Check it out.

 

So…..we want to know your thoughts.  What have you tried?  What would you try?

 

Let’s throw this one out there…Flirty Girl Fitness is of huge interest to H3. We want to hear from you!  Please post your thoughts about the possibility of adding a chair dancing class to our weekly schedule!?!

Tip of the Day

Sleep in your workout clothes.  Then wake up and add outer layers, socks, shoes and GO!

Dive In to 2010

 

New Pool and Jacuzzi Revealed

 

I hope everyone had a wonderful New Year’s and I’m confident that we all have the perseverance to reach our goals in 2010.  Our beautiful new environmentally friendly Pool and Jacuzzi was finished just before the beginning of the year.  I took a few minutes today to shoot a short video of what’s got everyone around here really excited. 

 

Check it out…

Tip of the Day

Sweat it out. Sweating is the body’s cooling mechanism and the key to any good workout.

From Couch to 5K in 3 Easy Steps!

Have you always dreamed of being a runner?  With the feeling of crossing the finish line with miles behind you?  If so, this is the plan for you!

Perfect for those who are new to jogging – it is a step by step program that will take you from walking to jogging for 30 minutes straight!

 

Beginner’s Jogging Routine: From Couch to 5K!

Begin with Step 1.  Once you have mastered this routine, move on to Step 2.  Once you have mastered Step 2, move on to Step 3.  Keep in mind that each Step counts as one 30-minute exercise session.  (Note – that’s perfect for January’s challenge!)

 

Step 1

Warm-up: Walk 5 Minutes

Jog 1 minute, Walk 1 Minute.  Repeat 10 times. 

Cool Down:  Walk 5 minutes.

 

Step 2

Warm-up: Walk 5 minutes

Jog 2 minutes, Walk 1 Minute.  Repeat 7 times.

Cool Down: Walk 5 minutes.

 

Step 3

Warm-up:  Walk 5 minutes

Jog 3 minutes, Walk 1 minute.  Repeat 5 times

Cool Down: Walk 5 minutes

 

Once you have mastered step 3, continue adding 1 minute to your jogging interval and maintain your recovery (walking) intervals to 1 minute to increase your endurance.  Before you know it, you will be jogging for 30 consecutive minutes!

Tip of the Day

Test out interval training. Varying workout intensity is extremely beneficial and will reduce boredom!

Looking for a workout video for yourself? Check out Collage Video!

If you read Amber's blog yesterday on staying active in cold weather   and still can't bear the thought of exercising outside in the COLD, this is the perfect alternative for you!

 

If you are looking for ways to exercise indoors, I suggest searching for an at home exercise video at  www.collagevideo.com.   Collage Video is a collection of over 900 fitness videos all with a 60 second preview.

 

Collage video has been around since 1987 and offers a 100% money back guarantee even on opened videos.  Shape Magazine states that Collage Video has taken the “guesswork out of video shopping.”  They also offer free shipping on purchases greater than $25 and you’ll notice that when you visit the website you are pleasantly greeted via chat by one of their sales representatives that can help you find a video. 

 

Visiting Collage Video will ensure you don’t end up with a zany workout like this:

 



 

Post to the comments your favorite workout video or video instructor!

Tip of the Day

Try cooking with one new vegetable each week – you might find something you never knew you liked.

Layer Up to Stay Fit: Cold Weather Tips

 

As the New Year approaches, many of us are finding new ways to adhere and or spice up our exercise program.  Sticking to our exercise regiments throughout the colder month’s takes a great deal of commitment and motivation.

 
 It’s colder, darker, and hitting the snooze button seems trouble-free. The simplicity of throwing on a pair of shorts and a t-shirt, lacing up the running shoes and catching some vitamin D as we hit the pavement is merely a distant dream. Literally as we are trying to peel of layers (lbs) through physical activity, we need to be sure during the cold weather months that we are layering more on.

 

Insulation in terms of proper clothing is vital for our cold weather activity.  Not only will it make us feel more comfortable, but it will also keep us safe.  According to our adventure outing friends over at Outside Hilton Head, here are some useful tips on how to layer clothing for cold weather activity.

 

The most important body part we must cover is our core. When layering the core area there are essentially three layers: a base layer, a mid layer and an outer layer.

 

1.  The base layeris what will be in contact with your skin.  This layer should be of tight fitting and wicking material that will help to keep you warm and dry.  Cotton is to be avoided for a base layer.  Cotton traps moisture, draws heat from you, and stays damp for longer periods of time.  Some great base layer choices are polypropylene, silk, polyester, Thermax, Thinsulate, and wool.  Base layers also come in various weights: lightweight, mid-weight, and heavyweight. The lighter weights provide more wicking action, and the heavier weights provide more insulation.  Be sure to select your layer weight based upon the temperature outside and the intensity of your activity.

 

2.  Next is the mid layer. This layer acts to provide even more insulation then the base layer.  The mid layer should be a bit looser then the base layer, thus allowing for insulation of air between the layers.  Great mid layer choices are wool, fleece, down, and synthetic fiberfill (polyester and thinsulate).

 

3.  Finally the outer layer.  This layer should act to block wind and other elements while allowing the remaining moisture to escape.  The ideal outer shell layer is made of Gore-Tex or a similar material.  Also look for outer layers that include ventilation options such as pit zips, long front zippers, adjustable cuffs and collars.

 

Now that we have covered the core, we must not forget about our extremities. Be sure to cover your head, hands and feet. Wear a hat, gloves, and socks.  Ideally your hat and gloves should block wind.  Fleece may seem warm and fashionable, but it does not provide the proper protection from  the wind.

 

With all of the useful tips above, be sure not to let the cold put a chill in your exercise regiment: meet the challenge and layer up to stay fit!

Wellness Coaching Corner

The Who, What, Where, Why and How of Coaching

When describing coaching, I’m quick to the tongue to say coaching focuses on only the present and future with the ultimate objective to set and reach achievable goals. It’s an opportunity to work with a supportive professional who has a background in health and wellness, plus someone who understands what it takes to move forward. The main thing I make sure to mention is that coaching is more action based than therapy or any other support system.

The fact of the matter is Coaching is such a new field that there are so many different methods taught by different training schools, with no governing agency holding standards or setting requirements. Some coaches could be certified in a weekend, while others it can take up to 3 years and hundreds of actual client coaching hours. Anyways, since the inception of coaching as a new profession in the 1980s, coaches continue to try and explain what actual COACHING is really all about?

Today’s coaching corner focuses on the Who, What, Where, Why and How of coaching to help our readers understand the new field and what the H3 Wellness Coaching has set out to do!

Who (Benefits from Coaching)

-          Narrower client population named by economists as the “Worried Well”

-          People who are doing many things right, but get bored, unhappy, become ready for change

-          Coaching relationship is a partnership and collaboration

-          Clients define their own goals, choices, and decisions

-          Coaches use accountability, motivational strategies, and constructive support

What (Purpose of Coaching)

-          Helps clients set and reach better goals

-          Do more than what they would have done on their own

-          Improves focus to produce results more quickly

-          Prospective, coaching is oriented towards untapped potential

-          Action is the byword of coaching, less about process more about doing

Where (Environment of Coaching)

-          Wellness coaching equals flexibility

-          Takes place over the phone, at the office, a hotel, restaurant or even over the internet

-          Sessions can be regular, infrequent, or packaged (tailored approach)

How (Skills used by a Coaches)

-          Coaches dig into the tool box of their training program

-          Tools, assessments, checklists, exercises, and full design of the programs

-          Structured approach, but coaches operate in the moment

Why (Intent of the Coach)

-          Coaching intentions for each session vary based off the client’s needs

-          For example, helping the client to set a new goal, stay grounded, take action, create a wellness vision, become more physically active, or become more self-aware

-          Coaches have a game plan, but it’s brought to the table by the client these new professionals stay in the moment ask questions, get silent, or challenge clients at any given notice

Welcome 2010

Happy New Year!

 

As you look for ways to improved your program in 2010, don’t underestimate the impact of making small changes. Dip and spearing salad dressing and sauces, using smaller plates and glasses (check out www.smallplatemovement.org ), taking a leisurely walk after a meal, doing a few squats, lunges or pushups during a commercial, or 5 minutes of deep breathing or meditation to break up a hectic day.

 

Changes like these might seem small and insignificant, but when integrated over time, can make a big difference.  100 calories saved here, 50 more burned there, add up. If you made some small changes that have helped you, leave a comment and share what is working for you.

 

Check out the website www.smallchange.gov for a other ideas.