Tip of the Day

Add a bit of fall and a punch of nutrition by adding canned pumpkin to your morning oats.  It is low in fat and calories, and packed with antioxidants, fiber, and vitamins C and E.  It boosts immunity, reverses skin damage, and reduces the risk of heart disease.

Ask the Expert: Finding a Personal Trainer

Q:  How do I find a good, reliable, experienced personal trainer?

It is very important to find a good personal trainer.  This includes many different aspects like convenience of time/location, personality connection, training philosophy, knowledge of specific health issues, nutritional philosophy, and methods of motivation.  When you’re first getting started, this might seem a little overwhelming – use these steps to make it an easy process:

1.  Research.  The American College of Sports Medicine (ACSM) and the American Council on Exercise (ACE) are highly accredited organizations that certify personal trainers.  Trainers certified by ACSM are required to have a bachelor’s degree in a related field.  Both organizations provide “pro finders” on their websites.  Simply follow the links below, plug the information in for your area, and it will pull up a list of ACSM / ACE certified trainers in your area, along with contact information. 

ACSM Certified Trainers: http://forms.acsm.org/_frm/crt/online_locator.asp

* You have the option to select a specific certification level, or leave it blank for all levels.  Recommended levels to search under for general population are – ACSM Certified Health Specialist or ACSM Certified Personal Trainer.

ACE Certified Trainers:  http://www.acefitness.org/findanacepro/default.aspx

2. Interview.  It is important to interview the trainer on your personal key points of interest.  Questions may vary.  What is your average clientele? When are you available?  What is your training and nutrition philosophy? How would you describe your training style?  How often will you change up my routine?  What happens if I do not show up for a session?  Will you travel to my home?  Do you have experience with my injury/limitation?

3.  Client References.  Ask the trainer for permission to contact a couple of their clients as references.  You might ask what their most and least favorite thing is about working with the trainer.  Ask how long they have been working with them, how they rate their success, and what they attribute it to. 

4.  Trial Period.  Complete a trial period prior to signing up for a large package.  Commit for one month at the most, to start, and then go from there. 

5. Do Your Part.  Remember, your dedication and actions when you’re not with your trainer are also important.  Make sure you are owning up to your part of the routine. 

Have a question?  The healthy lifestyle experts are here to help!  Email cmaddox@hhhealth.com with your question and check back every Thursday for our feature column.

 

Tip of the Day

To fully reap the benefits of the time you are spending exercising, you must warm up.  By taking those few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.

The best part of waking up...

…is the aroma of coffee brewing in my kitchen.  Are you one of the millions who begin your day with a tall cup of joe?  To celebrate National Coffee Day, I thought it would be most appropriate to include a bit of insight in today’s blog post. 

Did you know that over 400 BILLION cups of coffee are consumed each year?  A worldly commodity only second to that of oil.  Thanks to a special goat herder in the 9th century Ethiopia, coffee was first discovered after he noticed the stimulating effects of coffee berries on his goats and began experimenting.  A century later, coffee began to be roasted and traded by the Arabs.  From there, the beans entered the Indian and European markets and the first coffee shop was opened in 1475!  (Pretty sure it wasn’t served in a cute white cup with a green logo.)

In the health world, coffee and caffeine is a hot topic.  Is coffee good or bad for me?  Well, I spoke to H3’s Director of Education, Bob Wright to get more information.  Here’s what he said:

Over the past 5-10 years, new research has shown that there may actually be more health benefits than risks.   As I don’t really promote coffee drinking, there is no real reason to avoid it.  Here at H3, coffee is available in the mornings to enjoy with breakfast, up until about 10:00 am.  The main reason we limit the serving time is due to the public health guideline which recommends limiting caffeine to 400 milligrams per day.  The typical 8 oz. coffee cup has about 100 milligrams of caffeine (not to be confused with a Starbucks Venti).  Keep in mind that it is best to drink black coffee, as most additions like cream, sugar and whipped toppings add unwanted calories and fat grams. 

To sum it up, coffee is like everything else, enjoy in moderation and choose your drink using ‘Unwise, Better, Best’ method.  So, drink up and enjoy!

**Hey H3 Facebook Friends – you still have until next Wednesday to upload your favorite recipe photos to win the prize!  Why not whip up a batch of the Sweet Potato Scones or Blueberry Muffins to enjoy with your morning coffee?

Fall is here!

Don’t you just love the fall season!  Growing up in the Midwest, I do miss the beautiful changing leaves on the trees, but that aside, there are so many wonderful things about this season.  Here’s my top 5:

1. Comfortable temperatures.  The lower heat and humidity makes bike rides, walks/jogs, etc. so much more enjoyable.  It’s a perfect time to hit the nature trails and notice all that’s changing around you.  On my jogs here in the low country, I enjoy watching the marsh grasses change from their vibrant summer green to the yellows and browns that make up their growth cycle.  The monarch butterflies are plentiful and the birds and wildlife are also more active!


2. Seasonal produce.  After our fill of summer’s berries and melons, yellow squash and asparagus, I welcome the freshness of fruits like apples, pears, cranberries, pomegranates, and kiwis.  The seasonal vegetable seem to multiply with all the cruciferous veggies like cabbage, cauliflower, broccoli, and bok choy, not to mention the classics like pumpkin, green beans, acorn and spaghetti squash, edamame, spinach, and collard greens.  Cinnamon and nutmeg are wonderful fall flavors to experiment with your fruits and veggies. 


3. Cozy comfort.  There’s nothing like pulling out your favorite “hoodie” or soft sweater as you take a walk at sunset or attend an afternoon football game.  I love the crisp cool air on your face as your body is warm inside that favorite, comfortable sweater you’ve had for years.  Anyone with me?


4. Warm colors of fall.  With orange tones sending vibes of energy, and yellows hope and happiness, powerful reds, and renewing greens, you cannot help to reflect on your own energy, happiness, and growth from the year so far.  It’s a time when individuals and businesses alike reflect on their successes and challenges from the year and begin plans for the year to come.  We can acknowledge the stressful moments like year-end for businesses and tax season is approaching, but don’t overlook this beautiful season with so much to offer!


5. Family time.  Fall is often filled with family gatherings.  Halloween and Thanksgiving are fun times for festivities and traditions, which means times filled with stories, hugs, and laughter – all, shall we say, “soothing to the soul.” 

What are the Top 5 things you look forward to in the fall?  Take some time to enjoy this fall season with us during Devin’s Dash,  FIT Week, Recipe for Success:  Holiday Cooking Healthy workshop, or Reunion Week! 

Here are a few pictures from last year's fall festivities:

[caption id="attachment_3661" align="aligncenter" width="300" caption="Reunion Week 2009 - Getting into the 70's theme with a little tie-dye"][/caption]

[caption id="attachment_3662" align="aligncenter" width="300" caption="Finished product - doesn't it look great!"][/caption]

[caption id="attachment_3664" align="aligncenter" width="300" caption="Reunion Week 2009 - Disco Night!"][/caption]

Tip of the Day

Eat at the dinner table – steer clear of mindless eating in front of the television, at your desk, or in bed.

Get H3 Inspired: Debbie Poole

Our most recent Get H3 Inspired story comes to you in the form of a letter.  We received this email recently and asked Debbie if we could share it with you.  

Dear Bob,

I returned home a little over a week ago from my first visit to Hilton Head Health and I just want to say “THANK YOU” to all of your associates.

My experience surpassed my expectations.  The exercise classes were wonderful!  I really enjoyed all the classes I had with Louis, she does such a wonderful job of challenging everyone, with an awareness for the many levels throughout the class.  Amber’s Treading class was new to me, but I’m definitely going to look for a gym that has it, or use the “cheat sheet” provided by you and do it myself.

When I was looking into Hilton Head Health I thought the educational classes would be okay, but I wasn’t all that excited about them.  I can say they were my FAVORITE part of my experience.  The passion of all the instructors is contagious.

I have been able to come home and make small changes that are making a difference.  My scales show I have lost 9 pounds from my beginning weight there.  My energy level is higher and I feel great.  My boss actually commented that I got my Mojo back.

I look forward to future visits for tune ups.

Sincerely,

Debbie Poole

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: Shrimp and Scallop Scampi

INGREDIENTS:


8 each            Sea scallops, drained, and dechained, seared on griddle

24 pieces       Peeled, de-veined shrimp, tail on, 21/25  or use 16/20

1 T.                  Garlic

½  cup            White wine

1 T.                  Butter buds

1 T.                  Lemon Juice

2 T.                  Parsley, chopped

4 tsp.               Butter

To taste          Salt and pepper

PREPARATION:

• Heat a sauté pan over medium-high heat; lightly spray with cooking spray.    


• Drain juices from shrimp and scallops


• Add the garlic to the saute pan, stir and saute for about 1 minute then add shrimp


• Add the white wine, lemon juice and butter buds and let the sauce reduce by 1/2.


• Cook until the shrimp is pink and curls up slightly.


• Add butter, and stir until melted.


• Toss in chopped parsley, salt and pepper


• Remove from heat.


• Serve shrimp and seared scallops in large ramekin, and drizzle one ounce of scampi sauce over shrimp and scallops

 

Chef’s Note:  Scallops may be seared in separate pan next to shrimp or done at the same time.  However, the shrimp will cook faster, so you may want to pick out the shrimp when they are done and continue to let the scallops cook.              

 

Number of servings: 4

Serving size: 6 shrimp(21/25) and 2 scallops

Calories: 220

Fat grams:  5 grams

 

On another note, I encourage you to enter our Facebook Frenzy Recipe Photo Contest.  Just pick your favorite H3 recipe (or one you've been dying to try), prepare it, and then take a picture of your dish and upload it to our Facebook page!  You have a chance to win the H3 Cookbook and one of our Cooking Healthy aprons!  Click here for more details.  Get cooking!

Protect Your Health with Prevention

As many of have probably heard by now, we recently lost a colleague and dear friend Devin Schaeffer.  Unfortunately, Devin developed a fairly rare form of intestinal cancer for which there are no effective screening tests, and by the time it was diagnosed it could not be successfully treated.  Fortunately, there are effective screening tests for several of the most common and deadly cancers.  However, many people are unaware of the guidelines, or ignore them.

According to the Centers for Disease Control, while screening rates have improved, millions are not getting the tests and as a result, thousands are dying needlessly.  For example 7 million American women who should have had a mammogram, have gone without it, and 22 million Americans who should have undergone colon cancer screening have not done so.  Even healthy, famous doctors are not immune to the risks of cancer.  Dr. Oz recently decided to get a colonoscopy.  Not because he felt he was at risk and needed one, but because he had just turned 50 and meeting the criteria for screening, he thought he should be a good role model and practice what he preaches.  No one was more surprised than him when he was informed that he a precancerous polyp.  Fortunately it was removed then and there during the colonoscopy.  Dr Oz admitted that had he not been such a public figure he may have waited several years before getting screened and by that time he may have developed a life threatening case of colon cancer.  Please review the following guidelines published by the American Cancer Society and if you meet the criteria for screening for any of the cancers listed - call your doctor TODAY.

One way to honor those who have passed away is to do something they would be proud of; I know Devin would be proud to know that he may have helped motivate you to take positive steps to preserve and improve your health.  Another way to honor Devin is to participate in the first annual Devin’s Dash Memorial 5k Race on October 16th.  I know that most of will not be able to come to Hilton Head and actually run or walk the actual course, but how about doing your own 5K that morning.  Hop in your car and chart out a 3.1 mile course and walk or jog it the 16th.  The race starts at 8:00am.  Join us in spirit and effort even if you can’t actually be here.  Donations are being accepted in his honor and will go directly to the American Cancer Society. You may register for the race and donate here.

Friday Fitness: Farmer's Walk

Fall harvest season has finally arrived!  Today’s workout will include a Farmers Walk in admiration of our wholesome harvest spirits! May we also, always strive to harvest our inner athlete! Good Luck!

 

• 200 Meter "Farmers Walk” (Carry heavy dumbbells by sides while walking-core strengthening exercise.)


• 60 Jumping Jacks


• 50 Squats


• 40 Push Ups


• 30 Mountain climbers (High plank position, drive knees into chest. Alternate legs.)


• 20 Crunches

Repeat the circuit 5 times.

Ask the Expert: How can I increase my overall strength without getting too big and bulky?

Q:  I recently started weight training.  How can I increase my overall strength without getting too big and bulky?

A:  We hear this question a lot at H3.  Women and men alike are concerned that when they begin a strength training program that they will inevitably develop large muscles.  In reality, this is not the case.  To see why, let’s begin by understanding the basic factors associated with muscle growth.

First, gender: men produce greater amounts of testosterone, increasing their rate of muscle growth.  On the other hand, women’s bodies do not store high levels of such anabolic enhancers.  Thus, men have the ability to generate muscle development at a faster rate then women.

Next, calories: the number of calories we eat directly influences the enlargement of our muscle cells.  A restricted diet puts the body into a caloric deficit and the muscles do not have enough nutritional supplementation to produce muscle growth.  Therefore, to increase muscle size you must ingest a higher number of calories.

Finally, protein: the amount of protein consumed correlates with the rate of muscle gain.  In most cases, a reduced calorie diet will not include enough protein to produce an increase in muscle size.  During a weight loss program, the goal of strength training is to maintain muscle size and avoid atrophy.

Now that you better understand muscle growth, we can create a long-term weight program to increase strength, but not size.  First, use a lighter weight with a higher number of repetitions.  Choose a weight that will exhaust the target muscle in 18-22 repetitions.  Secondly, strength gain is possible only if you follow the “principle of progression.”  In other words, increase the frequency (number of reps) before increasing the intensity (weight) used for the exercise.  If you implement these two factors you will ensure a steady increase in muscle strength without any growth in the size of the muscle cells.

Ask the Expert: Strength Training Technique

Q:  During Strength Training Sessions, Why is important to perform repetitions slowly and controlled?

Good Day H3 Dailies! Today our video touched upon the importance of speed in relation to repetitions.  No matter what gym you attend, you’ll see exercise enthusiasts flying thru their sets. The problem is their repetitions become far less efficient because of their rate of completion.  Remember it is always better to perform an exercise slowly, controlled, and correctly to the point of fatigue. By slowing down your contractions, you will target the selected muscle group more powerfully and not be wasting time in the gym! Anyways, below are the highlights that must be taken from today’s Ask the Expert Blog.

 

Importance of slow and controlled repetitions

1. Allows entire focus on contraction of the muscle (isolates the muscle)


2. Helps avoid using the momentum of your body to lift the weights


3. Concentric  (contracting) and Eccentric (lengthening) phases 4 to 6 seconds each


4. Minimize the risk of injury


5. Allows for added concentration on breathing

Tip of the Day

Are you having trouble adding variety to your fitness routine?  Watch our videos on You Tube for tips, routines and more from the H3 Fitness Staff!  (You can find the link below.)

Facebook Frenzy - Recipe Photo Contest

Do you have a favorite Hilton Head Health (H3) recipe or is there one you’ve been longing to try?  If so, here’s your chance to showcase your culinary skills.  From now through October 6th 2010, we challenge you to be your own healthy chef and prepare one of our H3 signature recipes.  Once you’ve made the H3 dish, take a picture, then log onto Facebook and post your photo for a chance to win one of our H3 Cookbooks along with our customized Cooking Healthy apron. 

Official rules: Recipe must be from H3daily Healthy Recipes section, or a previous recipe featured on the H3 Daily blog.  You may create as many recipes and upload as many photos as you wish.  Photo caption should include recipe(s) name.  Three winners will randomly be selected and announced on Facebook October 11th 2010.  All submitted photos become property of Hilton Head Health and may be used in any promotional material. 

I leave you with a few recipes to get your culinary juices flowing...Get Cooking!

[caption id="attachment_3590" align="aligncenter" width="300" caption="H3 Low Country Crab Cakes"][/caption]

 

[caption id="attachment_3591" align="aligncenter" width="300" caption="H3 Scallops & Risotto"][/caption]

 

[caption id="attachment_3592" align="aligncenter" width="300" caption="H3 Chocolate Cake with Berries"][/caption]

 

[caption id="" align="aligncenter" width="200" caption="H3 Banana Oatmeal Hotcakes"][/caption]

Rest, Recover, Repair

It’s always a different scene when we begin a new exercise program, but what we have to remember is to never go too fast out of the gates.  At many points in life we get excited for change, an event, we’re ready. The fact of the matter is that we have to continually take a step back in order to constantly care for our bodies. No one can exercise day after day without stretching, eating a balanced diet, and taking the REST when needed! Myself included.

Most recently, I have been training for my second marathon, and as a fitness specialist it was a true wake-up call. Making a long story short, I suffered an overuse injury by pushing too hard day after day and not allowing my body to rest. Luckily enough, the injury did not completely set back my training, so I will be able to run the New Hampshire Marathon (10 days in counting so excited!)

The valuable lesson here can be summed up with this quote from Hal Hidgon, one of the most infamous and knowledgeable runners out there: “The most important day in any running program is rest. Rest days give your muscles time to recover so you can run again. Your muscles build in strength as you rest.” Therefore, the ACSM recommendations of 3 to 5 days of aerobic activity for 30 minutes or more can be modified, don’t always stick to a rigid schedule, listen to your body before it’s too late!

Also, I was just checking out a cool study based off a question that a guest had asked yesterday. He said, “I feel like I have no energy, post-exercise my muscles are sore and it’s difficult to get thru the next day’s workout, should I take a supplement?” So what ways can you recover quicker after an intensive strength training session or vigorous day of exercise? One solution is actually already in your refrigerator, and it’s none other than fat-free chocolate milk. 

During a two-week study conducted by ACSM, they followed eight male runner’s, following each run the study participants drank either 16-ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only beverage, which matched the calories of the milk.  After taking muscle biopsies, the study concluded that the runners who drank fat-free chocolate milk during recovery had heightened markers of muscle repair compared to the ladder. In a second study, ACSM linked milk as a contributor to replenishing glycogen stores in our muscles, which is a source of fuel during prolonged bouts of endurance exercise. This is the fuel that marathon runners completely run out of when they hit the dreaded wall. Anyways, the point of this blog today is to take care of your body rest, recover, repair and you’ll be exercising for years to come! (www.acsm.org Chocolate Milk May Help Repair Muscles, Restore Glycogen After Exercise)

Tip of the Day

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

National Yoga Month

Yoga is much more than just a workout.  Yoga positions, asanas, are just as good for the body as for the mind (neurological system) as well as the metabolism (endocrine system).  

If you did not already know, September marks the first official National Yoga Month designated by the Department of Health & Human Services. We helped to celebrate National Yoga Month by hosting a three day yoga workshop here at H3.  As we close our three day enlightenment, we wanted to share some light on some basic yoga terms.

Yoga:  The word yoga comes from the same root that gave us the word "yoke."  It means union.  You will hear “union” described in many ways within the yoga community.  Union as the unity of mind and body, as the kinship with others or with all of humanity and, or as the sense of oneness with the planet.  Yoga is literally the joining together of the finite self and the infinite self.  The finite self is defined as the actual physical body and the experiences that we have physically.  Everyone can relate to the physical body because it is a real entity that can be seen and touched.  The infinite self however, is the inner self.  The higher self: the spiritual self.

Om: Aum (or OM) is a mantra or vibration that is traditionally chanted at the beginning and end of a yoga practice.  It is made up of three Sanskrit letters, aa, au and ma which, when combined together, make the sound Aum or Om.  It is believed to be the basic sound of the world, as it contains all other sounds.  Om is thought to be the sound of the universe.  So, what exactly does that mean?  The ancient yogis knew that the entire universe is moving.  Nothing is ever solid or still.  Everything that exists pulsates creating a rhythmic vibration.  The ancient yogis acknowledged this rhythmic vibration with the sound of Om.  We may not always be aware of this sound in our daily lives, but we can hear it in the rustling of the autumn leaves, the waves on the shore, or in the inside of a seashell.  Chanting Om allows us to recognize our experience as a reflection of how the whole universe moves; the setting sun, the rising moon, the ebb and flow of the tides, the beating of our hearts.  As we chant the mantra it takes us for a ride on this vast universal movement.  A movement through our breath, our awareness, and our physical energy, and we begin to sense a bigger connection, a connection that is both uplifting and soothing.

Namaste: "I honor the Spirit in you which is also in me” (Deepok Chopra).  Ideally Namaste should be done both at the beginning and at the end of class.  The gesture Namaste is an acknowledgement of the soul in one by the soul in another.  “Nama” means bow, “as” means I, and “te” means you.  Thus, namaste literally means “bow me you” or “I bow to you”.

You don't have to be a yogi to practice yoga - just head over to our You Tube channel where you will find five Yoga videos taking you through the basics and ending with a Sun Salutation. 

Namaste.

Tip of the Day

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

H3 Recipe: Banana Blueberry Flax Muffins

Banana Blueberry Flax Muffins

INGREDIENTS:

• 1 ½  cup   Flour


• 1 cup   Flax seed ground


• 1 cup   Sugar


• 1 tsp.   Salt


• 1 ¼ tsp.   Baking Soda


• 1 ¼ tsp.   Baking Powder


• 2/3 cup   Skim milk


• ½ cup   Non fat plain yogurt


• 2 T.  Vegetable oil or canola oil


• 2/3 cup  Egg beaters, or egg whites


• 1 ½ cup   Mashed ripe bananas


• 2 cups   Blueberries, fresh or frozen (save for the end)

 

PREPARATION:

Preheat oven to 350 degrees.  In mixer bowl, add all dry ingredients.  In separate bowl, mix all wet ingredients.  Then add to mixer bowl and mix for about 2 minutes until well incorporated.  Make sure to scrape the sides of the bowl to make sure all ingredients are incorporated.  Pre-grease muffin tins with pan spray.  Place blueberries in each muffin tin, about 8 blueberries each.  Then portion ¼ cup scoop over the blueberries.  Bake in oven for about 15- 20 minutes.  Just until lightly browned.

 

**Chef’s note: If you have a dark muffin pan, be sure to reduce your heat to 325 degrees.  Enjoy the muffins as part of your Metabo meal or try one crumbled over oatmeal at breakfast.  In order to practice portion control, freeze the extra muffins you don’t need.

Number of Servings: 18

Serving Size: 1 muffin

Calories: 75

Fat grams: 1

*Please not the correction to the number of calories per serving from 60 calories to 75 calories.* 

Tip of the Day

Stay informed. Read a journal, article, or book on the topic of health that interests you most!

In Case You Missed It

Time to time, I like to take a moment to showcase a few of our favorite blog posts from the past.  Here are a few posts that are definitely 'read again' worthy!

Enjoy!

• A Healthier Pizza Night


• Excuse Busters


• Hilton Head Health on Twitter


• You Slipped...Now What?

Make sure to check out our Archive section, where you can find all of our old posts for the past year!  It's full of wonderful information - you can search by topic or month!  You can also search by keyword using the search tool on the right sidebar.

Hope you are having a great weekend!  Stay tuned for another great recipe from Chef Jen tomorrow.

Tip of the Day

Uncover a new lifestyle activity. Gardening or walking the dog can become an enjoyable part of the daily routine!

Friday Fitness: BOSU Ball

The BOSU Ball is a balance training device that can be used in multiple ways.  Watch the video below for three exercises you can do on a BOSU Ball.    Here is a link to where you can purchase one for yourself.

 

Ask the Expert: Why should I drink water?

Q:  Why is drinking water so important? - And how much water should I be drinking throughout the day? 

A:  Of the 6 essential nutrients needed for life, carbohydrates, protein, fats, vitamins, minerals and water, water is the most overlooked.  You can survive for up to 6 weeks without food, but you wouldn’t last longer than a week without water. 

Water is the most abundant and important substance in the body making up 50-75% of our total body weight.  Every cell, tissue and organ in the body and almost all bodily functions require water.  Water regulates our temperature, transports nutrients and oxygen to your cells, and carries waste products away.  It moistens the tissues in the mouth, nose and eyes, and is the main component of every bodily fluid.

We are constantly losing fluid throughout the day through perspiration, urination, bowel movement and breathing.  To make sure you don’t get dehydrated, you need to make up for your fluid loss by replacing it throughout the day.  Even mild dehydration can give you headaches and reduce your physical performance; severe dehydration can lead to serious health problems.

Fortunately, according to the Institute of Medicine (IOM), a division of the National Academy of Science, the vast majority of healthy people meet their daily hydration needs by letting thirst guide their fluid consumption.  The thirst mechanism works well for most, but it is not foolproof, especially with the elderly children and those who are ill.  To be safe, they should drink enough to quench their thirst then a little more.  Exercisers and athletes need to pay more attention too.  Prior to starting an exercise session or an athletic event they should drink a cup (8 oz.) of water before they start, a cup for every half hour during the exercise session, and another cup when they are finished.  Ideally they should weight the same when they are finished as they did when they started the session or event.  One simple guideline is that if you are properly hydrated your urine will be pale, almost colorless.  Darker color urine is a sign of dehydration.

So how much water do you really need?  That varies based on a number of factors including body size, caloric expenditure, your environment, etc.  But according to the Institute of Medicine, women need about 8-9 cups of water per day; men need 10-12 cups.  Since water is the primary component of all beverages, all beverages can contribute to meeting your hydration needs.  Alcohol for obvious reasons should be consumed in moderation if not at all.  The other caution with some beverages is their caloric contribution.  We are now consuming on average more than 400 calories a day in caloric beverages.  Those are extra calories a weight conscious person cannot afford.  As you might remember hearing at the Institute, “you should eat your calories, not drink them.”  The majority of your fluid needs should be met with non caloric beverages with water being on the top of the list.  Another advantage of consuming a diet rich in fruits and vegetables is that they can contribute to your water intake as well.  Both bottled and tap water are for the most part safe, so let taste and convenience guide you.  If you are concerned about the safety of your tap water, take a sample to your local health department for an analysis.

Tip of the Day

Do something every day that makes you happy.

Come join us for a morning of PURE ENERGY

Devin was someone who could brighten a room with his smile, lift your spirits with his optimism and heal your aches with the touch of his hands.

After a courageous battle with cancer, Devin Sheaffer, a beloved colleague to all at Hilton Head Health (H3) and dear friend to many, passed away on August 26th, 2010. As a massage therapist here at H3, Devin’s compassion for our Guests and dedication to his work was clear in everything he said and did. One Guest put it best when she said, “I didn’t know whether to schedule a massage with Devin for the massage itself or to just spend time with him.” He was the type of person who had the ability to connect and befriend anyone he met. He will truly be missed but never forgotten.

In honor and loving memory of Devin, H3 will be hosting a 5K Run/Walk through the scenic paths of Shipyard Plantation on Saturday, October 16th at 8am. We welcome all Guests, along with the general public, to come out and join us as we celebrate Devin’s life.

After the event, there will be a poolside party where we’ll offer post-race snacks and smoothies, announce the race winners, and raffle off prizes. Raffle prizes include a bicycle provided by the Bike Doctor, a tennis racquet provided by Van Der Meer Tennis and an H3 Day Pass—just to name a few! All event proceeds will benefit the American Cancer society in Lasting Memory of Devin Scheaffer.

Click here to register or to make a donation.

Please call (800 – 292 – 2440) or email jford@hhhealth.com with any questions!

Download our 4 Week Beginner's 5K training plan - and be ready to race on October 16th!

Tip of the Day

Have you ever eaten fast and wondered why you were still hungry?  Try eating slower next time.  After all, it takes 20 minutes for your brain to realize it's full!

Watch Out for All-or-Nothing Thinking

All-or-nothing thinking often creates stress and sets people up to fail at their healthy eating and physical activity goals.  Many people conclude that they are a “failure” if they don’t follow their eating and/or exercise plans perfectly.  Several times a week I encourage our H3 guests to try to avoid this extreme thinking. 

I recently realized that I wasn’t practicing what I was preaching.  I am the volunteer Rescue Coordinator for a high-kill animal shelter in Darlington, SC.  This job entails spending several hours every day communicating with animal rescue groups to save dogs and cats who would otherwise be put to sleep for lack of space.  Burned out by the constant pressure, time demands (there are no days off), and the emotional ups-and-downs of this often heart-breaking rescue work, I was tempted to quit altogether.  Can we say “All or Nothing,” boys and girls? 

Then one evening I acknowledged that I enjoyed the interactions with the rescuers and would really miss them.  However, I was over-burdened by taking on too many administrative tasks.  In a moment of clarity, I realized that perhaps I could ask for help with some of those tasks so that I would have enough time and energy to focus on what I enjoyed the most (and was the best at).  I could step back a little without walking away.  Lo and behold, another volunteer offered to take on some of the time-consuming tasks and share the burden.  I will now be able to continue making a difference while still having time to take care of myself.

If you’re feeling over-burdened by work and/or family demands, ask yourself if there is some way to step back a little (perhaps by asking for help and/or delegating) so that you can take better care of yourself physically and emotionally.  Remember: living a healthy lifestyle is all about balance and moderation!

Tip of the Day

Start with modifying small changes throughout the day. After all, the little things make the big difference!

Meditate this Monday

This weekend, the Yoga Retreat at H3 is back.  It’s a yoga-filled three day workshop – led by H3 Instructor Karen Verechia.  During Yoga Retreat – the guests have the opportunity to participate in yoga sessions on the beach, a special yoga session on a May River sandbar as well as hot yoga in our fitness studios.

I thought it would be a great day to bring back our You Tube Yoga Series from July.  Watch the 5 part series on You Tube with H3 Program Intern, Brigid.  Follow along – and you will be on your way to becoming a full-fledged yogi!

Here’s video #1 – Yoga Basics.  Click the here to watch all 5.

 

Tip of the Day

Have you had your Metabo Meal today?  A Metabo Meal is a 100-calorie snack designed to prevent overeating, stabilize blood glucose levels and increase metabolism.

H3 Recipe: Sun-dried Tomato Alfredo

Fresh from the Friday Gourmet menu, a pasta dish perfect for summer - whole wheat pasta topped with a light cream sauce and fresh veggies!  Conclude your meal with the Chocolate Souffle, and you will have all parts to recreate your very own Hilton Head Health Gourmet dinner!



Sun-dried Tomato Alfredo

INGREDIENTS:

•             1/2 tsp            Olive oil


•             1 Tbsp             Garlic, minced


•             ¼ cup             Sun-dried tomatoes, hydrated in hot water


•             1 1/3 cups      Skim milk


•             4 Tbsp             Fat-free cream cheese


•             1/2 cup           Parmesan cheese


•             ¼ tsp.              Salt


•             Pinch               White pepper


•             4 cups              Whole wheat penne pasta, cooked


•             1 cup               Asparagus tips, steamed


•             1 cup               Broccoli florets, steamed


•             ½ cup              Sun dried tomatoes, hydrated and chopped


•             4 each              Basil leaves, fresh for garnish (optional)


•             4 T.                  Parmesan cheese, fresh, grated (garnish)                   

 

PREPARATION:                                                                                                                           

Heat sauté pan over medium-high heat.   Add olive oil.  Add garlic; sauté for one minute.  Add sun-dried tomatoes plus 2 tablespoons of the water they were hydrated in.  Lower the heat to medium.  Gradually add milk and fat free cream cheese.  Add remaining seasonings (salt and white pepper).  Take off heat and put in blender, and blend until smooth.  Return sun-dried tomato Alfredo back to low heat.  Once sauce is warm, pull sauce off burner, and stir in parmesan.  Add one cup of hot, cooked pasta into a bowl and ladle two ounces of Alfredo sauce across the top.  Or place sauce in bowl, then add the pasta, and toss until pasta is evenly coated with sauce.  Then toss in hot cooked vegetables and place in large pasta bowl. Top with fresh, grated parmesan cheese and serve warm.

 

                                    Number of servings:             4

                                    Serving size:                           2 oz.

                                    Calories:                                 105

                                    Fat grams:                              5

Tip of the Day

Progressive Muscle Relaxation (PMR) helps release muscle tension. Your muscles tighten as one of the first signs of stress and can become a real pain in the neck (or lower back).  You can practice progressive muscle relaxation while lying down or sitting in a chair.  Tense each muscle group for 5-7 seconds, then release and relax it for 20-30 seconds.

10 Tips for Injury Prevention

Follow these 10 tips for injury prevention - and stay off the bench!

1.        Make sure you have the proper shoes – Today’s running shoes come in three types; cushion, stability and motion control.  If you have a low arch or pronation you should be wearing a shoes with some support.  Consult with a professional for the best advice. 

2.       Keep a neutral spine while weightlifting – To do so you should squeeze your belly button toward your spine and tighten your glutes simultaneously.

3.       Drink water before, during and after exercise – You should drink 8 ounces of water before, 8 ounces for every hour of exercise and 8 ounces of water after the bout of exercise.

4.       Start slow and build slow while lifting weights – You should always change the sets or repetitions before you change the weight.

5.       Warm-Up and Cool-Down – Spend 5 -10 minutes warming up and cooling down.  This will help increase blood flow to the target muscles, making them more pliable.

6.       Stretch – This will help loosen your muscles prior to exercise giving them slightly more elasticity.  Watch my video on the basic stretches here.

7.       Don’t believe the “No pain, No gain theory” – When resistance training your body needs 24-48 hours to recover.

8.       Avoid holding your breath during strength training – This will increase your blood pressure and may cause you to become light headed.

9.       Be aware of environmental factors – Make sure to dress appropriately for the climate and bring plenty of water.  In warm weather wear light clothing to allow your body to breath.  In cold weather wear layers.

10.   LISTEN TO YOUR BODY – It is an incredible indicator of the intensity of your workout.  Your body will tell you when you should slow down or speed up, it’s when our brain impedes that we begin to experience problems.

Follow these tips and you are sure to keep in tip-top shape!

Tip of the Day

When setting fitness goals, don't make weight loss your only goal.  Strive to feel better, to have more energy, to be less stressed. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale.

Friday Fitness: Smith Serious

[caption id="attachment_3478" align="aligncenter" width="300" caption="Not just for Body Builders - Get Smith Serious!"][/caption]

 

Fitness Facilities should never be intimidating places, so this afternoon Friday Fitness is here to conquer any fear. Walking around your local gyms, you’ve probably glanced at a smith machine before, but have you ever had the urge to use it during your weekly strength training session?  The smith machine is a piece of weight training equipment consisting of one barbell suspended between two steel rails.  It was invented in the 1950’s and can be found in almost all major gyms across the nation.  The best feature has to be the safety factor – the barbell can never fall forward, backward, or to the side!  A highlight of more benefits can be found below.  Immediately after, check out three moves that will get you smith started.

1. Safety – You won’t need a spotter with the series of safety slots you can always hook in


2. Versatility – wide variety of exercises, upper body and lower body


3. Form – helps users stay in a straight plane, forces proper exercise execution

 

Tip of the Day

Be aware of your history. Family history is an important risk factor for issues like stroke, heart disease, diabetes and cancer.

Ask the Expert: Why do I keep eating when stressed?

Q:  I find that whenever I get stressed or overwhelmed, all I want to do is eat – and I typically go for foods that aren’t the “best” for me.  (Hello pint of ice cream!)  Is there something I can do to help manage this?

A:  When you find yourself reaching for the chips or cookies when you’re stressed out, the first step is to take a 10-minute time-out.  Don’t eat anything for at least 10 minutes.  Take time to think about what you’re doing.  Ask yourself, “What am I really looking for?”  You probably want to feel calm or relaxed.  Food, especially carbohydrates, may calm you down in the short term, but you’ll probably wind up feeling just as stressed –and guilty, too—a couple hours after you eat. 

Ask yourself what you could do to directly address the underlying problem—the source of your stress.  For example, if you’re worried about a work deadline, stop procrastinating and take steps to start or complete the project.  If there isn’t anything you can do to address the stressful situation, try an activity that will relax you.  Deep breathing, exercising, meditating, or petting your dog or cat may help you calm down.  Talking to a friend or writing about your stress may help you feel better, too.  If there isn’t anything you can do to relax in the moment, try distracting yourself from your stress by doing a word puzzle, reading, or getting involved in a project that keeps your hands busy.  As a last resort, keep a lower-calorie food (such as reduced-fat popcorn) on hand if you do choose to eat when you’re stressed.

 

We have a great 3-day workshop here at H3 coming up at the end of September that focuses on giving you the tools and support needed to regain control of your eating.  You will have the opportunity to explore the many ways your emotions and everyday stressors can affect your relationship with food and learn a variety of mindful techniques that are key to overcoming these self-sabotaging eating patterns.  Visit our website to learn more.

Tip of the Day

Social support can help you stick with exercise.  In one study, married couples who exercised together had a 14 percent higher attendance rate at a health club than married people who worked out alone.

Get H3 Inspired: Erik Khoobyarian

My Journey from "I'll Never"

I get excited these days on Sunday afternoons.  My excitement is not for me, but it is rather because I know that on Sunday afternoons individuals - like me - begin arriving for their visit to Hilton Head Health (H3).  Sunday afternoons are beginnings.  Beginnings of lives being changed - literally.

My decision to go to H3 was quite sudden.  I was working too much, I had recently moved and missed my dear friends, I was steadily gaining weight, I was losing stamina and ultimately, on Thanksgiving of last year I realized that I had reached a tipping point where I needed to take corrective action and I needed to do it fast.  I turned to the internet and other resources to try and find somewhere I could go to get away and right my path - where I could restart my engines and get myself back on track.  I found a few places, talked to their representatives on the phone and for a number of reasons, especially the conversations I had with Katie Roberts at H3, I decided to leave California the following week go to go H3 for two weeks.  After a red eye flight, I settled in at H3, not sure what to expect, and a little bit anxious.

My expectations for my time at H3 were conservative, but optimistic.  And I think that is a good way to sum up my approach to life.  I actually said to Bob Wright at some point early in my stay that I tend only to try things at which I know I will succeed.  I'm good at my work, but I also know that I will be good at it.  I also know how to eat right and exercise -- so by my calculation, coming to H3 with a goal of getting back on track to eating right and exercising was a goal that was readily achievable.  It was something that - while by no means easy - was something I could do.

The opportunities for success were abundant at H3.  I loved the sunrise beach walk every morning it was offered.  I attended classes and I participated actively in all of the ones I attended.  I even tried new things that intimidated me previously.  I ate right and as prescribed (that part wasn't hard because having gourmet food prepared for you three times a day makes it easy!).  I slept well and kept my attention away from the stresses of the office.  I was prepared for the basics of H3 and I embraced them fully.

But I would really like to focus on what I wasn't prepared for.  One morning, while relaxing in the lobby before the next activity, I overheard fitness specialist Amber Shadwick talking with another H3 visitor.  They were discussing an upcoming kayak adventure that did not have enough people signed up for it.  I was not paying much attention to their conversation until I heard Amber say: "Erik, why don't you go with us."  I gently laughed and dismissed the idea.  The idea was simply absurd.  There was no way that I was going to get into a kayak - it simply wasn't within my realm of possibility.  I had never done such a thing and at that moment fully believed that I would go to my grave having never been in the open water in a kayak.  Amber did not accept my response.  But her reply was key.  To my "I can't" she replied: "Well, it's fine if you don't want to go, but it isn't that you can't."  I tried to explain, that I weighed too much, that the kayak couldn't hold me, that I wouldn't be able to get in and out ... I tried to explain the "I can't" and why it wasn't my choice.  Amber explained that there were ways to deal with all of my perceived obstacles.  With the physical obstacles gone, I was left with a decision.  I am not sure how it happened exactly, but I chose to put my faith and trust in Amber and her confidence.

For the next day or so I worried about the kayak adventure.  When the time came for us to board the van to the kayaks, I felt anxiety like the first day of school or even more than sitting for the bar exam or my final exams.  I was going to do something that I was convinced I could not do.  This did not fit square with my rule of only doing things that I knew were possible!  I did not share or show my anxiety.  Okay, maybe a little.  Well, the next thing I know I am in a kayak, oar in hand, navigating the waters.  Gentle waves lapping up against the kayak.  Gliding through the water - feeling like one with the surface of the water - experiencing something not just new but previously impossible.  I was overwhelmed.  Instantly overwhelmed.  But not just because of this experience but because I immediately began thinking of all of the other things I had placed in the "I can't" or "I'll never" box.  I was both frightened and excited.

During my last few days at H3 I rented a three-wheeled bicycle - a trike.  I had never ridden a bicycle in my life and decided that I would have another "first" at H3 and rented the trike.  I will never forget the feeling of riding the trike for my first time.  I spent about an hour riding circles around the parking lot before venturing on a short ride - my first ride - around the plantation.  I didn't realize just how much I was enjoying it until fitness director Adam Martin mentioned later that he could see the smile on my face from inside the facility while working out with someone.  I decided that I would purchase a trike upon returning home.  I even found the one I wanted before leaving.  I immediately wanted to tell my parents about this decision.  They have been the most supportive people in my life and very consistent in their support.  I was shocked when my mother was less than supportive about the trike.  She essentially said that I was settling for riding a trike and that I should learn to ride a two-wheel bike.  I was crushed.  Initially.  I told her: "I can't do that ... I'll never be able to ride a bike."  And as the words came out of my mouth it was as though a giant bell rang in my head.  Just days earlier I had "I can't" and "I'll never" stripped from my toolbox.  I also realized that I still needed my mom (and others) to help me along my journey.

I returned home from H3 on December 20, 2009.  I researched and found a man who teaches adults and children how to ride bikes.  I was skeptical of his ability to teach a 370lb, 33 year old man to ride a bike, but I nonetheless decided I would give him a try.  After a couple of lessons and moments of catching myself on my way into an "I ca-" or "I'll nev-" utterance, I was up and riding on New Year's Eve (who needs New Year's Resolutions when you can end the year with an accomplishment!).  I felt the feeling that I forever had longed for and yet forever believed I would never feel.  After weeks of riding my bike in large parking lots, practicing starting and stopping, doing tons of figure-8s, I started riding my bike on a local trail.  It was certainly a challenge, but it was one of the greatest moments of my life.  I try not to exaggerate too much with that, but it really was.

My life has truly not been the same since.  I ride every chance I get.  I've understood for the first time in my life the angst of seeing the rain coming down knowing that I wouldn't be able to ride.  I've felt the childlike urgency of rushing home to get a ride in before sunset as the days get shorter.  I've felt the exhausting thrill of spending hours riding through new trails.  I've felt feelings that were trapped in a box for a long, long time.  I recently passed about 600 miles on my bike.  I've also branched out and started mountain biking.  I'm working toward fully-embracing the new thrills that it brings.  I still have along way to go in losing weight ... I'm still right at 300lbs ... so my ability on the bike will only improve as I lose weight.  I'm more excited than ever to get the weight down to enable me to do more.

Speaking of more, I have one more story.  This past weekend I let a friend convince me that it was time for a new challenge.  We took our bikes on the train from our town about 50 miles to San Francisco.  We rode through the city navigating traffic and pedestrians and through some of the historical parks and ultimately onto the Golden Gate Bridge across the San Francisco Bay into Marin County and to the small coastal town of Sausalito.  For me this was a huge milestone on many fronts.  It really was something that - even last week - was subconsciously lingering, stuck in the "I'll never" box.  There's a photo of me with the iconic Golden Gate in the background (notice the H3 shirt!).  I've been exhausted all day; my body a little battered from the adventure.  But I can't take the smile off my face.

Like I said, Sundays make me excited about the new people arriving at H3.  But Sundays also make me excited about people leaving H3 and returning to their lives at home.  While the experience at H3 can be life-changing, I see it more like a farmer planting a field.  It certainly changes the landscape in the short term.  But with water and care, the real excitement comes when the field produces her yield.  For me, this weekend the harvest was bountiful.

-- Erik Khoobyarian

 

For more stories like Erik’s, click here.    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.

Tip of the Day

Americans get only half the recommended 25 to 38 grams of fiber daily.  To boost your intake, choose whole fruits over juices.  A six-ounce serving of apple juice contains 90 calories and only .2 grams of fiber; an apple contains 72 calories and 2.5 grams of fiber.

The Degrees of 'On'

I’m sitting in my office today, having missed my morning jog.  I’m running a little low in the sleep department today – my daughter has not slept through the night for the past 3 nights, not to mention the nausea and restlessness I am experiencing - symptoms of the first trimester, being pregnant with baby #2.  As I was scolding myself in my mind for not getting up and doing it anyway, I was reminded by Bob Wright’s phrase about the degrees of on…

Life has its way of hitting us, whether planned or unexpected, with hills and valleys to make our journey more interesting.  Whether it’s pregnancy, a new client/task at work, illness, or otherwise - there are always things that may cause our plans or intentions to change.  When these things happen, it is crucial that we stay in the positive.  As I reflected on the negative self-talk I was giving myself, I realized that in no way was it motivating me to go for a walk this evening, let alone get up for my run tomorrow morning.  Resilience is the key to success in any long-term goal you face, and keeping a positive attitude is crucial to that resilience. 

Below are some tools I’ve used to help me stay positive when I initially try to turn on myself:

-       I remind myself what I have done, as opposed to what I haven’t.  Sometimes I have to look back further than other times to find something I’m proud to have accomplished, but I keep looking back until I get the result I’m looking for.  For example, some days it is enough for me to remember that I have gotten up for my run twice earlier in the week.  Other days, I have to go back to the first ½ marathon I ran to feel that same sense of success.  

-       Set an achievable goal – something I feel at least 70% confident I can accomplish, which gives me a new focus.  It doesn’t matter how small the task it – what’s crucial is that you set yourself up for success so you can build on it.

-       Acknowledge that today is only one day – and that one day does not summarize who I am as a person, what my health is, or what my success is. 

What are some things you do to help you keep a positive attitude?

[caption id="attachment_3452" align="alignnone" width="300" caption="My Exercise Buddy makes it hard to miss a workout!"][/caption]

Tip of the Day

Strength training may help you slim down, since it will help preserve (or even increase) your metabolism.  Plus, with stronger muscles, you'll have more oomph for cardio activities.

H3 Recipe Bonus: Chocolate Souffle

If you follow us on Facebook (if you don't - click on the icon to the right), then you might have seen a sneak peek at last Friday's Gourmet Dinner dessert.  Many of you were dying for the recipe - as something that looked that delicious couldn't be good for you!  The good news is -- it is!  Check out the recipe below and surprise all of your friends and family with this light and chocolatey treat.



 

H3 Chocolate Souffle

 

INGREDIENTS:

            1 can              Pan spray

4 each            Eggs, separated and egg whites brought to room temp

¼ tsp.            Salt

2 Tbsp.           Sugar

½ cup             Sugar

6 oz.                Bittersweet chocolate

1/3 cup           Skim milk, room temperature

2 Tbsp.           Sugar

Amaretto Cream

1 cup              Non fat cool whip or whipped topping

1 Tbsp.           Amaretto liquor

PREPARATION:                                                                                                    

• Preheat oven to 400F.


• Place chocolate in a heat proof bowl and melt.  Add sugar and 2 egg yolks stirring often until incorporated.


• Take off heat and stir in room temperature milk.  Set aside and let mixture cool.


• Whip egg whites and salt in mixing bowl on medium high speed until soft peaks form.  Once soft peaks form, add your 2 Tbsp. of sugar and then beat on high speed until stiff peaks form.


• Place ¼ of the egg white mixture in the chocolate mixture and stir to smoothen out.


• Then slowly add chocolate mixture to egg white mixture.  Add small amounts at a time and use a rubber spatula to fold the mixture.  DO NOT STIR.  (Stirring will flatten the egg whites and lose their air content.)


• Spray each ramekin and sprinkle with sugar.


• Place 1/3 cup of chocolate souffle mixture in each ramekin.  Bake in oven for about 15 to 20 minutes until the tops are just be lightly golden.

Chef’s Note:  It’s important to not open the oven door multiple times as these are very delicate desserts.  Serve hot out of the oven.  Mixture can be done up to 30 minutes before baking.

NUTRITION:  

Calories:  150

Fat: 6 g

H3 Recipe: Red Pepper Pesto

You've asked for it, so here it is! 

Chef's Note:  This sauce not only is great over chicken (as shown above), beef, fish fillets, served over whole wheat pasta, but you can also serve it as a dip for pita chips.  When preparing a pasta dish, follow these instructions:  precook pasta, add sauce to sauté pan to warm and then toss in pasta and voila!

INGREDIENTS:

            1 Tbsp.            Olive oil

            1 tsp.               Garlic, minced

            1 cup               Basil leaves, fresh

            28 oz.              Roasted red peppers canned

            3 Tbsp.            Parmesan cheese, real, grated

            3 Tbsp.            Pine nuts

            ½ tsp.              Salt, kosher

PREPARATION:

Place all ingredients in food processor.  Process until all ingredients are about the same size.

 

                                    Number of servings:             36

                                    Serving size:                           1 Tbsp.

                                    Calories:                                 25

                                    Fat grams:                              1.5

 

Find the recipe for Pita Chips here.

Tip of the Day

Eat every color of the rainbow. Eating a colorful mix of fruits and vegetables daily will deliver essential vitamins, minerals, phytochemicals, and fiber!

Tip of the Day

Sign up for a 5K with a friend – pay immediately! Once the registration fee is paid and you have the support of a friend there’s no turning back!

Race Day Ready

Around the halls of Hilton Head Health, I’m starting to see our guests getting hungry, race hungry that is!  Over the past couple of months, guests have been none stop racing, participating in multiple 5-K’s and even a sprint triathlon.  I think it’s important to point out that doing something for the first time is one of the best things we can do for ourselves.  We are truly creatures of habit and as we get caught up in the daily grind, we tend to forget about branching out.  Today is a call out to all of our amazing guests that have participated in local races, way to represent!

[caption id="attachment_3413" align="alignnone" width="300" caption="H3 Guests at Firecracker July 4th 5K"][/caption]

 

As a runner, I am very passionate about sharing race experiences with our guests and my favorite memories all fall back to introducing our new H3 family members to the race scene.  Nothing is more incredible than seeing an individual cross their first finish line.  I have written posts in the past about race experiences, but today I want to set you up for success on race day by answering some of the common questions that may come to mind before the starting gun sounds.

Where should I line up?

If it’s your first race, I suggest lining up towards the back. The goal is to finish the first time and then you’ll gradually progress wanting to run or set a PR (personal record). 

Should I wear the race T-shirt before the race?

I hate to say it, but superstition says its bad luck.  Besides, most race T-shirts are made of sweat absorbing cotton. Save it to change into after the race!

Should I try and run as fast as everyone else at the start?

This is the number one thing that affects beginners on race day. You’ll begin to feel the adrenaline rushing, motivation thriving, try and hold back. Remember the pace you’ve planned and settle in.

Should I “Carb-O-Load” the night before the race?

Don’t worry about eating excessive carbohydrates before a 5-K. Shoot for a healthy balanced meal as you would any other evening. Your body will have plenty of energy stores.

How much should I walk, jog, or run leading up to race day?

Two to three workouts the week of a race will satisfy. You want to be at full strength on race morning so as general suggestion is to try and take at least the day before the 5-K off.  Stretch consistently during the week and trust your training, tapering off is the hardest part.   Download our beginner's 5K training plan here.

What if I come in last?

As I often say, no worries. Look at it like this – you’re racing!  Others are at home, watching TV, possibly eating pancakes, who knows.  The fact of the matter is you’re taking advantage of an opportunity.  Most notably, the crowd usually cheers the loudest for the last participant.

 

If you have any questions in regards to training, shoot us a line and we’ll get you ready!  I encourage you to share your race stories and check out the pictures from our most recent races.

[caption id="attachment_3414" align="alignnone" width="300" caption="2009 Firecracker 5K"][/caption]

[caption id="" align="alignnone" width="297" caption="Our 1st Place Winning 5K Team"][/caption]

 

Lastly, I wanted to mention that Hilton Head Health will be organizing a memorial 5K in honor of Devin Shaeffer, our beloved massage therapist.  Devin’s Dash will be held October 16^th and all proceeds will go to the American Cancer Society.  Check back to H3 DAILY for more information to come!

Tip of the Day

When trying to break bad habits, start by targeting one or two behaviors that you can make the most difference by changing.  Instead of exhausting your willpower, you will be more likely to succeed with one or two changes.

Friday Fitness: Interval Workout

Whether you're strength training, walking, or climbing stairs, the “burning pain” may occasionally hinder your body and mind from continuing your workout.  Interval training, a combination of alternating bursts of intense activity with intervals of lighter activity, can help to eliminate the “burning pain”.  Did you know that during intense exercise muscles produce waste products?  These waste products, a.k.a. lactic acid, contribute to muscle soreness and can make exercise painful and exhausting.  But, do not fret. Interval training can help reduce the buildup of waste products in your muscles.  This specific training sort literally trains your body to clear the lactic acid more efficiently.

How:

Interval training works both the aerobic and the anaerobic system.  During the high intensity effort bursts, the anaerobic system uses the energy stored in the muscles, a.k.a. glycogen.  Thus, glycogen is used for the short bursts of activity.  Be mindful that the anaerobic metabolism works without oxygen and the by-product is lactic acid. During the high intensity interval, lactic acid builds and oxygen debt is experienced hence the burning sensation felt in the muscles during those high intensity efforts.  During the recovery or low intensity phase, the heart and lungs work together to repay this oxygen debt and break down the lactic acid.

Interval training not only aids in lactic acid breakdown.  IT helps to increase variety, stamina and as well as adds an additonal challenge to any workout.  IT also great reduces training time.  Let’s face it… the less time, pain, and boredom you have to commit to for exercise purposes the more likely you are to adhere!

Sample Interval:

Interval Variation I: (Standard)

• 5 minute warm-up (light jog, low intensity, gradually increasing at the end of the warm-up period)


• 1 minute moderate or high intensity followed by 2 minute low intensity…(Repeat for 30-45min)


• 5 minute cool down (light jog, low intensity, gradually decreasing by the end of the cool-down period)

 

Interval Variation II: (Pyramid)

• 3 - 5 minutes warm-up


• 30 seconds high intensity, 1 minute low intensity


• 45 seconds high intensity, 1 minute low intensity


• 60 seconds high intensity, 1 minute low intensity


• 90 seconds high intensity, 1 minute low intensity


• 60 seconds high intensity, 1 minute low intensity


• 45 seconds high intensity, 1 minute low intensity


• 30 seconds high intensity


• 3 - 5 minutes cool-down

 

Don't forget - you can find all of your favorite H3 Fitness classes, located in the FITNESS section of this website. 

Tip of the Day

Want to Get Stronger? Stretch!  A study showed that those who added two stretching sessions a week almost tripled their muscle strength in 8 weeks.

Ask the Expert: Dynamic Stretching

Today marks the start of college football season, one of my favorite days of the year.



Q:  John here at Hilton Head Health asked, “I go early to the games to watch my team warm-up; why do they spend so long warming up and what are some of those crazy moves they’re doing?”

A:   John, the players are doing what’s called a dynamic warm-up.  This helps increase the blood flow to the target tissues, helping make them more pliable and less prone to injury.  The length of the warm-up is designed to help prepare for the heightened intensity of the upcoming match.  A conditioning coach’s highest priority is injury prevention!  See my video below for an explanation of a few dynamic exercises you could incorporate into your routine, plus some BONUS footage!


 

Movie Credits: ESPN.com

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We are excited to introduce the enhanced H3DAILY site.  Here you will find valuable resources to help you stay on track with your healthy lifestyle – complete with daily articles from your favorite H3 Program Staff, workouts, recipes, SELF activities and more!

Go ahead...look around!  We encourage you to share H3DAILY with friends & family so that they too may take steps towards living a healthier life.

 

**All information previously found in the Members Only section on HHHEALTH.com can now be found on H3DAILY.com.  Contact us at 800-292-2440 or getinspired@hhhealth.com if you have any questions.