Every End is a New Beginning

“How lucky I am to have something that makes saying goodbye so hard.”

Yesterday was my last day at Hilton Head Health.  I am not even really sure how to sum this all up in words – but it was definitely bittersweet!  I am leaving my H3 family of almost 5 years (including my internship) to pursue a nursing degree and continue to help others live their best life! 

I wanted to say thank you to each of you for supporting the blog, Facebook and Hilton Head Health.  I have enjoyed being a part of such a great company – and it will be greatly missed!  Check back next week to meet a new blogger face – you may recognize her if you were here recently. 

Best of luck in the future!

Friday Fitness: Row it out!

Adam Martin, Fitness Director at Hilton Head Health, takes you step-by-step on how to use a row machine. Follow his instructions for a great cardio workout.

What's New with the Dietary Guidelines?

Several months ago I wrote about the proposed new Dietary Guidelines for Americans 2010. They are now officially available and can be viewed by clicking here. While there are no great surprises and the guidelines are very consistent with what they have been in the past, there is a wealth of information and it would be worth your while checking them out.

Key recommendations include:

• Reducing daily sodium intake to 2300 mg per day. 1500 or less for those 51 years and older, African Americans of any age,   and those who have high blood pressure, diabetes, or kidney disease.


• Keeping trans fats as low as possible.


• Limiting the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars and sodium.


• Increasing the consumption of colorful fruits and vegetables.


• Increasing the amount and variety of seafood consumed.


• Increasing the consumption of fat free and low fat milk and milk products.


• Increasing the consumption of whole grains.

While all of this may sound familiar, reviewing the guideline will help reinforce and fine tune what you already know about nutrition. Unfortunately knowing what to do and doing it are two different things, check out the chart on page 46 to see how we as a nation are meeting some of these important nutritional goals, then see how your diet stacks up.  If there are areas that need improvement, there are a lot of useful suggestions provided to help you put the guidelines in to practice.

Inspiration + Motivation + Perspiration = Results!

How many people can boast that they are in the best shape of their lives at age 48, after being treated for cancer, enduring chemotherapy, and going through menopause? I can, and although I worked hard for my now-fit body, I give much of the credit to Hilton Head Health and Bob Wright.

I first learned of Bob and Hilton Head Health (H3) after my dearest friend from high school attended the program in 1985. As students, neither one of us took fitness seriously. Looking back now, I realize we were not the best influences for each other in terms of exercise and diet. We made up excuses to skip going to the gym and would much rather raid the refrigerator instead. Then I went off to college where my bad habits got worse: staying up all night, smoking and eating chocolate (a lot of chocolate) while I studied. My friend decided to try the program at Hilton Head, and when she came home, she looked phenomenal! From that time on I vowed to make it to Hilton Head Health as soon as my time and wallet would allow. But the rigors of graduate school got in the way. It wasn’t until I completed veterinary school and my internship that I finally had the time and funds to visit H3. By 1992, I had quit smoking, but I was carrying about 60 additional pounds on my 5’ 2” frame. I was also sedentary, and was in the worst shape of my life. If I didn’t make a change, I knew things would get worse.

In 1992, just before beginning my new career, I took two weeks off to “get serious” about my health. The two weeks I spent at H3 gave me back control of my health and well-being. For the first time in my life, I made exercise and a healthy diet a priority. Listening to Bob Wright changed the way I thought of my own health, and after almost 20 years, his meaningful advice has stayed with me ever since. The top 5 most influential things Bob said to me:

Getting Ready for Swimsuit Season

With summer and hot weather approaching, bathing suit-and-shorts season is upon us.  Women (and men) often tell me that they will not wear a bathing suit, sleeveless shirt, and/or shorts because of their negative feelings about their body.  They are worried that people will judge them.  Unfortunately, because of their desire to feel psychologically comfortable, they may be physically uncomfortable.  Furthermore, they miss out on swimming, boating, or going to the beach--activities they would enjoy.   

If you avoid wearing certain clothes because you’re embarrassed about your body, start by challenging your fear that people are judging you.  Many people may not even be paying any attention to you or what you’re wearing.  How do you know that people are judging you?  Yes, some people may judge/criticize you because of your weight (and that reflects negatively on them, not you), but not everyone will do so.  Some people may give you credit for participating in the fun instead of sitting on the sidelines. 

Instead of saying “I can’t wear a bathing suit,” ask yourself “how can I wear a bathing suit?”  What could you do to feel more comfortable in your bathing suit?  Wear a t-shirt or cover up over it? 

Ask yourself whether it’s really worth missing out on feeling comfortable (physically) or participating in fun activities because of how you feel about your body.  Do you really want to allow your fear that people will judge you to control your behavior?

H3 Recipe: POTATO, LEEK, MUSHROOM AND GRUYERE GRATIN

INGREDIENTS:

3 each Idaho potatoes, sliced thin (on mandolin or in food processor)

1 cup Leeks, washed and julienne

2 cups Mushrooms, sliced

1 Tablespoon Garlic, minced

1 cup Skim milk

1 cup Chicken stock or broth

¼ cup White wine, dry like Chardonnay

½ cup Gruyere, shredded

½ teaspoon Sea salt

1 teaspoon Onion powder

2 Tablespoon Thyme, fresh, chopped

¼ teaspoon Black pepper, ground

4 Tablespoon All-purpose flour

2 Tablespoon Parsley, chopped (as garnish)

PREPARATION:

• Preheat oven to 350ºF.


• In medium sized bowl, mix finely sliced potatoes, with salt, onion powder, thyme, pepper, and flour.


• Preheat medium sauté pan, and spray lightly with pan spray.


• Sauté leeks, mushrooms and then garlic, until tender.


• Prepare baking dish, lightly spray with non-stick pan spray.


• In large measuring cup, mix stock, skim milk and white wine.


• Place half of the potatoes in bottom of pan.


• Then place ½  of the sautéed vegetable mixture in the pan.


•  Then drizzle half the milk mixture over the first layer.


• Next layer with half the amount of cheese, and repeat the above.


• Cover baking dish with plastic wrap and then top with aluminum foil- the plastic wrap will not melt as long as it is fully covered with aluminum foil. 


• Bake in oven for about 30-40 minutes, or until fork tender, then pull out and uncover.


• Bake for an additional 10 minutes to brown the top of the potato dish.


• Garnish with freshly chopped flat Italian parsley.

Number of Servings: 8
Serving Size: about ½ cup
Calories: 195
Fat grams: 3

Fitness Friday: Unearth your Hidden Fitness

Did you know that in many elementary schools after Halloween and Christmas, Earth Day is the 3rd largest celebrated holiday? It is now observed by over 175 countries and is the largest secular holiday in the world with over half a billion people contributing every year. Also, did you know that Hilton Head Health’s newest pool addition built over a year ago is completely made from recyclable materials? Day-to-day our guests and staff recycle all plastics, aluminum, and paper. What is even more impressive is that our guests have now donated over 100 pairs of their old shoes to the Nike Re-Use a Shoe program, which goes to building playgrounds and basketball courts for children.

There are a number of different events going on today and billions of acts of green! In honor of Earth Day, let us H3 enthusiasts join together once more to not only think more green and recycle more often, but unearth our fitness with a quick workout highlighting the facts motivating today’s Holiday. The repetition scheme can unquestionably be recycled:

• Glass decomposes in landfills after 1 million years.


• Every hour Americans throw out 2.5 million plastic bottles.


• Recycling one Aluminum can saves enough energy to watch a television for 3 hours.


• Only 11% of the Earth’s surface is used to grow food.


• For every ton of paper recycled we save 17 trees.


• More than 20 million people participated in the first Earth Day in 1970.


• CFL Light Bulbs use 30% less energy. If every house in America used one CFL light bulb we would save enough energy to power a city. 


• The first Earth day started in 1970 and has stood strong for 40 consecutive years.

Join in today and complete a Fitness act of Green, Unearthing your hidden fitness:

1 minute of Jump Rope or line hops

2.5 minutes of Bicycle Crunch

3 minutes of Jumping Jacks

11 – Tricep Extensions

17 – Plie Squats

20 – Push Ups

30 – Mountain Climbers

40 – Power Blasts

Count Your Blessings

Do you tend to focus more on what isn’t working in your life than on what is working?  If so, a dose of gratitude may be just what the doctor ordered.  Studies have shown that grateful people take better care of themselves and engage in more protective health behaviors:  regular exercise, healthy diet, and regular physical examinations.  Grateful people tend to be more optimistic, and optimism boosts the immune system.  People who keep gratitude journals exercise more regularly, report fewer physical symptoms, feel better about their lives as a whole, and maintain greater optimism about the future.

To cultivate gratitude …

• Keep a daily gratitude journal.  List 3-5 things for which you are grateful.  You can write at the beginning or end of the day, or even add to your list throughout the day.


• Make a list of the benefits in your life and ask “to what extent do I take these things for granted?” 


• Use reminders.  Post lists of your blessings around your house, office, or even in your car.  Set your computer or phone to beep once or twice a day, to prompt you to stop and count your blessings. 

What is going well in your life?

The Benefits are in the Bag

An excerpt...



To show our support to one of the most popular weeks of the year on Hilton Head Island, the Heritage Golf Tournament, let’s tee off with a few health benefits of hitting the links. 

Grab your clubs and go – but leave the cart at home.  One hour of golf (walking and carrying clubs) burns between 300 and 350 calories.  Placing this into perspective, a study done by “Golf Science International” found that a typical round of golf (about 4 hours) is equal to an intense 45 minutes of aerobic exercise.  Walking a golf course is good for your health, good for the course's health and good for the game's health.

Improve your strength and core by carrying your own clubs.  Walking and hauling a set of golf clubs supports a strong skeleton and can prevent osteoporosis because it’s a weight-bearing exercise. Additionally, your muscular endurance will improve based off time spent on the links and even your flexibility thru swinging the sticks. 

Golf is a great stress reliever.  How can you beat a gorgeous day on the course?  Surrounded by trees, lagoons and fresh air, there is nothing better to relieve your daily stress.  The golf course not only tests your skills, but allows you time to let go within a peaceful environment.

You’ll sleep better.   Exercise has been proven to help individuals sleep better. Activities like golf certainly fall into the category of moderate exercise and this combined with a long day on the fairways will improve your overall quality of sleep.

All in all, golf is a timeless sport perfect for those of all fitness levels and ages.  Remember – the benefits are in the bag.

Let the Rhythm Move You

In a recent study conducted at The Ohio State University, researchers concluded that listening to music helped people with severe respiratory disease increase their fitness levels. Subjects with serious lung disease who listened to music while walking covered an average of 19 total miles over the course of an eight-week exercise intervention study. In comparison, the group that didn’t listen to music only walked an average of 15 total miles – 21 percent less by the end of the study. At several points during the study, participants were timed to see how much distance they could walk in six minutes. By the end of the study, the subjects who listened to music while walking for exercise increased the distance they covered per walk by 445 feet (136 meters), while the average distance covered by the non-music group decreased by 169 feet (51 meters) per walk.

This study is among many others that suggest music is a major asset to adhering and or enhancing an exercise program. In efforts to improve your cardiovascular fitness, the rule of thumb is to find music that carries the same beats per minute (bpm’s) as your pace, or even ideally a few beats higher to motivate you, thus allowing the music to reinforce a challenging pace!

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 “purposeful” walk for those walkers out there. If you are walking take an estimated minute and a half count. This will be your beats per minute pace. 

Here are some suggestions on where to find great hits (bpm’s) to work-out to:

Order/download from iTunes

• Search keywords: Fitness, Workout, Aerobic, Cardio, Power Music


• Order whole cds or individual songs from the library

Websites to check out…

• www.aerobicsmusic.com


• www.powermusic.com


• www.workoutmusic.com


• www.dynamixmusic.com


• www.32mixesshop.com


• www.clickmix.com


• www.fusionmusicshop.com

Bob Wright's 30th Anniversary ROAST

Watch and join in on the laughter, tears and most of all fun!

Oh What a Night

This past Friday evening, we held a special celebration honoring Bob Wright on his 30 years here at Hilton Head Health.  For those who couldn't be here, we were blessed with the most perfect weather for a mocktail party and cookout leading to the big event of the night - the roast.   Hopefully you joined in through the live stream, but if you didn't we should have that recording available in the near future.  Stay tuned! 

In the meantime, head over to our Facebook page to check out all of the pictures from the night.  I leave you with a few of my favorites...

Friday Fitness: The “A”-Fit Workout - Get Smart!

Just like in grade school, we study to become smarter. The smarter we are, the more we can accomplish. Why not apply that frame of mind when working out? Today’s Friday Fitness will help us get smarter about our workouts! Read the simple tips below:

(Keep in mind not all suggestions may apply to you - in the end it’s most important to listen to your body)

Try plyometrics. Plyometrics are high-impact, athletic type moments that generally target your fast-twitch muscle fibers. Plyo’s incorporate coordination and agility, thus you truly train your body in an entirely new and challenging way. Challenging workouts almost always equal results as well as increased caloric burn. Plyometric’s involve explosive types of movement; jumping, bounding, hopping, etc. Some examples of plyometric exercises are: box jumps, squat jumps, split squat jumps, burpees, and up downs. *Because using proper form is essential when doing these advanced moves, you may consider working with a personal trainer. You could also come to H3 and allow me re-energize your inner athlete!

Use your whole body. Most cardio exercises focus on our largest muscle group - low body - using repetitive movements like biking, walking, elliptical, stair climbing, etc. If you want to burn more calories, one easy way is just to incorporate more upper body. Pump your arms hard and high when running and walking; be sure to grab those handles the next time you are on the elliptical. Possibly even consider adding a more full-body machine to your cardio mix, i.e. the rowing machine. The more muscles you move, the smarter your workout is!
 
Focus. We talk a lot about the importance of the mind-body connection and fitness. Although cardio isn't as Zen-like as yoga, cardio can still benefit from a strong sense of awareness. The next time you do cardio; why not try it without your trusty iPod?  Focus on the movements and breathe. Exhale on concentric (contraction) phase, inhale on eccentric (lengthening). By engaging your mind, you can actually better engage your muscles. This mindful method will allow you to complete the exercise more comfortably, and efficiently.

Don't work too hard. We all know how important rest and recovery is to any workout plan, however we must also think about our workout affects us daily. If you spend an hour at the gym sprinting and doing lunges, you might burn 600 calories in a short amount of time, but if that intense workout completely wipes you out for the rest of the day (leaving you sedentary), the extra calorie burn might not be worth it. Be honest with yourself, your mind, and your body. Definitely push yourself, but not so hard that it gets in the way of other daily activities. After all the holistic goal of fitness is to enhance and improve your quality of life!

Looking Back: My Top 10

As many of you now know, this week marks my 30^th year here at H3. It is hard to believe that I have been here for so long, but as they say time flies. One of the best aspects of my job is that it has given me the opportunity to meet and work with interesting and motivated people from all over the world. I look forward to maintaining those relationships for years to come and look forward to forming new ones in the future.

I was asked to give  a presentation entitled  Bob’s Top 10 from the past 30 years. Here it is, I hope you enjoy it.  Click to view presentation.

Positivity Is Contagious

You are strong.  Let your strength surprise you to do great things!



Get by with a little help from your [H3] friends.



Reach for the stars!



When the going gets tough...the tough get going!



JUST DO IT!  And you'll be glad that you did!

4 Simple Steps to Weight Loss

A few weeks back I stumbled upon this video entitled “Sugar: The Bitter Truth”.  The 89 minute rant by Dr. Robert Lustig, UCSF Professor, vehemently underscores the impact of fructose in our society.  I must admit that I had to break up the presentation into two sittings because of its length, but it was well worth the time.  The in-depth talk makes a stunningly strong case for the elimination of sugars in the human diet.  Fructose he explains is the real culprit and is found in nearly everything, in either the form of High Fructose Corn Syrup or Sugar.  Dr. Lustig asserts that chronic fructose exposure leads to Hypertension, Myocardial Infarction, Dyslipidemia, Pancreatitis, Obesity, Hepatic Dysfunction, Fetal Insulin Resistance and Habituation, if not addiction.  

However, what most interested me was the successful intervention that his department used to help reverse these lifestyle diseases in a large population of children.  The simplicity of the study is what really caught my attention.  The ambiguous recommendations and blatantly overwhelmingly advice from many health professionals is sending the public into a tailspin from information overload.  In the UCSF WATCH Clinic Lifestyle Intervention they taught parents and children four simple things to change.

1.      GET RID OF ALL SUGARED LIQUIDS – DRINK ONLY WATER AND MILK

2.      EAT YOUR CARBOHYDRATE WITH FIBER

3.      WAIT 20 MINUTES FOR SECOND PORTIONS

4.      BUY YOUR SCREEN TIME MINUTE FOR MINUTE WITH PHYSICAL ACTIVITY

The patients were followed every three months and the results were astounding (see below).  Don’t let complexity ruin your plan.  Keep things SIMPLE!

H3 Recipe: Sangria

As you enjoy the sun and warm weather, reach for a cold drink!  Try our fruit Sangria.  Perfect for an afternoon treat or to serve at your next 'mock-tail' hour. 

H3 Fruity Sangria

 

Ingredients:

2 cups Grape Juice, no sugar added

½ cup Cranberry Juice, no sugar added

1 cup Orange Juice, no sugar added

1 cup Splenda

1 each Orange, fresh, sliced, for inside sangria

1 each Lemon, fresh, sliced, for inside sangria

1 each Lime, fresh, sliced, for inside sangria

1 pint Raspberries, or strawberries fresh for inside sangria

1 gallon Water

4 cups Ice

Optional Orange, lemon, and lime slices for garnish

Optional Raspberries, strawberries, or grapes for garnish

Preparation:

In large pitcher, place all ingredients.  Stir until well incorporated.  Let mixture sit for an hour in refrigerator.  Serve in individual glasses with fresh fruit for garnish.  Enjoy!

Serves:  8
Serving Size:  8 ounces
Total Calories:  38

Coaching Corner: Mental Muscle

We strength train for the benefits: improve body composition, increase bone density, HDL’s (Good Cholesterol), joint functioning and obviously to build muscle. This weekend when your hitting your strength training session think about what else you need to strengthen. Mental will is a muscle that needs exercise, just like muscles of the body.

Can you think about times you’ve said to yourself: “No way I can get a workout in today” or “It’s going to be impossible to stick to my nutrition game plan at the restaurant” According to Lyle Nelson, our thoughts create our reality. His thinking is that if you repeat a potential truth, then you will replace the old reality. I have to agree. Our words create our worlds at times and positive thoughts do lead to positive results. 

Today, I want you to build your mental muscle with the creation of personal affirmations. Start with a blank piece of paper and list out at least 5 to 10 affirmations. Write the most meaningful three on two 3X5 index cards so that you can keep one at work and one at home. You must repeat them 3 times each day. Let the affirmation sink in by slow and controlled repetitions just like your strength training.

Check out a few sample affirmations that resonate strongly with me and others I have met. Unlike strength training (2-3 days a week) exercising your mental muscle needs a daily session.

Sample Affirmations:

• I make other people feel good about themselves


• I smile, keep a positive outlook, and create optimism in everyone I encounter


• I fuel my body fittingly – providing nutrients to heal my body


• I aspire to radiate confidence, energy, and love for life


• I enjoy physical activities: running, cycling, and Frisbee at the beach


• I set a good health example – I am a role model for my family and friends


• When I create an action plan – I follow thru, enough said.


• I push the envelope to challenge myself each day – I never give up

 Exercise Adapted from Lyle Nelson’s: Total Well-Being – An Olympians Approach

Celebrating 30 Years of Bob Wright

Here at H3, we are gearing up for a week dedicated to the one and only Bob Wright!  This year’s Spring Breakaway, one of our return-guest only weeks, is dedicated to showing our gratitude and honor by recognizing Mr. Bob Wright for his 30 years of unwavering passion and service to our Guests here at Hilton Head Health! This week will be full activities that reflect Bob’s highest recommendations for our Guests to be successful back at home, as well as some of his favorite hobbies. Whether it is fishing, grilling or tackling nutritional trivia, this week will be packed with food and fitness activities while also allowing you to explore with us the best of Bob Wright!

If won’t be able to join us next week – feel free to leave a comment for Bob here on H3 Daily!

 

Friday Fitness – How do you Measure Up?

 A guest this week was frustrated that the scale was not moving like she had hoped and rightfully so, she’d been working her tail off.  So, we took her body circumference measurements and to her surprise she had lost many inches.  She had been wearing athletic clothing with elastic waistbands and was unable to sense the difference, but when she saw the results of all her hard work in terms of inches she had been reinvigorated. 

The good old fashion measuring tape is a wonderful addition to your bimonthly or monthly evaluation.  Watch the video below then read through the procedure for tips on how a buddy can help you take measurements like a pro.



Measuring Sites:
(Always measure the right side of the body)

Upper Arm
Measure ½ way between the elbow and shoulder, while arm is parallel to floor. Mark the spot with the tape and have them lower their arm to their side for the measurement.

Chest
Measure at breast level (across the nipples) – keeping the tape straight and parallel to the floor.

Waist
Measure at navel level – keeping the tape straight and parallel to the floor.

Buttocks
Measure at the maximum protrusion when standing with heels together – keep tape level parallel to the floor.

Thigh
Measure one-inch below where the buttocks meets the thigh. Weight distributed evenly on both feet.

Do Less

During my stress eating class this week, we talked about the importance of saying “No!” to protect your time and energy.  Several people said they want to say “no” more often but have a hard time doing so.  As a group, we practiced shouting the word “No.” The experience felt so good and was so empowering that we repeated the practice at the end of class.

Do you do most things because someone else has asked you to do them?  If so, saying no more often will increase your emotional energy.  Say no to social engagements that don’t appeal to you.  No to your boss (sometimes).  No to your friend.  No to a child. 

With the time and energy you save by saying no, do something you want to do.  You deserve it!

What is something that you plan to make time for?  Take time this weekend for a special shopping trip, manicure or pedicure, or even quiet time to read your favorite book!

Make it a Marathon

How should we think about weight loss? Plain and simple, we need to make it a marathon. I continue to write posts on running and how it compares to our lives; so it’s only time to apply it to the marathon. Weight loss is exactly like running a marathon – participants have to take it one mile at a time in order to get to the finish. I believe that if we apply this comparison to our lives it really keeps things in perspective and allows us to move forward. Don’t believe me?

Read more to see how the 26.2 mile distance parallels all weight loss goals.

H3 Recipe: Pork Tenderloin with Mango Chutney

Roasted Pork Tenderloin

Ingredients:

2 each Pork tenderloins, cleaned and trimmed, plain

1/2 teaspoon Sea salt

¼ teaspoon Ground white pepper

Meat thermometer

Marinade:

½ cup Soy sauce, low sodium

½ cup Maple syrup, sugar free

1 Tablespoon Rosemary, fresh,chopped

1 Tablespoon Thyme, fresh, chopped

1 Tablespoon Garlic, chopped

1 each Shallot, chopped

Preparation:

• Marinate pork tenderloin or pork medallions at least an hour before cooking. 


• Reserve some marinade and place in sauce pot, to let reduce to use as sauce.


• Preheat oven to 350ºF


• Place parchment paper on baking sheet, or simply spray sheet with cooking spray.


• Place each tenderloin on the baking sheet, and season.


• Bake in oven for 20 minutes or until the internal temperature reaches 145ºF.  This internal temperature will cook the pork at a medium.  If a well done center is desired cook to an internal temperature of 160ºF.


• Once tenderloin has reached your desired doneness slice on a bias and top with Mango Chutney.  Serve with brown rice and steamed asparagus.

Number of Servings: 6
Serving Size: 4 ounces
Calories: 170
Fat: 2

Mango Chutney

Ingredients:

1 each Mango, peeled and cubed

¼ cup Orange juice

1 Tablespoon Rice wine vinegar

1 Tablespoon Honey

½ cup Red peppers, chopped

½ cup Red onion, chopped

1 Tablespoon Cornstarch

2 Tablespoon Water, cold mixed with cornstarch

 Preparation:

•  Combine all ingredients in medium sauce pot, and cook until fruit and vegetables are tender.


• Thicken with a corn starch slurry if necessary.  Add slurry very slowly and not all at once, or clumps may form. 

Number of Servings: 8
Serving Size: 1/8 cup
Calories: 24
Fat Grams: 0

Try Something New: Spinning

After years of committing my cardio relationship to running, I decided to take a ‘break’ from my trusty Asics and shaded paths around Hilton Head Island.  (I know – this is unspoken of here at H3 with all of the runner enthusiasts!) 

I needed something to challenge me physically, as well as mentally.  I believe I was experiencing what they would call a runner’s burn-out.  When you use exercise as a form of stress release, it is important that exercising in it of itself doesn’t stress you out!  I use this time to zone out completely and focus on me.  However, it seemed as though recently, throughout the entire run, I just kept thinking repeatedly ‘when is this going to be over?!’  After a month or so of this mindset, my thoughts turned to ‘I’m not feeling this today…let’s go shopping instead.’

Finally I realized I needed to make a change or this little hiatus was going to snowball into a messy break-up.  So, I joined a new gym, excited for the group fitness; I began my journey to find an excitement in exercise again.  I started with Body Sculpting, and then I tried a few others like Zumba and Boot Camp.  They were all fun – but they didn’t really replace the bond that I had with running.  That is until one night when I was coerced into a new class offering, Spinning, with the old line “just try it this once”.  Well that is when my new love affair began…

Real People, Real Stories: Heavy's Stacia Kingston, Part Two

On Wednesday, we featured an interview with Stacia Kingston, featured on A&E’s HEAVY.  She was able to share with us how she has handled the transition back to her home environment with changes to her job, relationship and friendships and even her current diet and fitness routine.  I think she’s doing great – what about you?  I don’t think it would be so without the support and motivation gained throughout the six month journey at H3, but most importantly the self-confidence she exuded when leaving, ready to take on her new world!

See how this has impacted her in Part Two of our interview:

Friday Fitness Debate: Running Fear of Wear and Tear

It seems as though there has been this universal idea that running is bad for our knees.  All of these assumptions that if you’re pounding tons of miles or begin a moderate running program later in life, you’ll only intensify degeneration of your knee joints and put yourself on a steady path to osteoarthritis. With 5K season in full force, I say leave your concerns at the door and feel free to pound the payment.

After watching Mark, Sallie, and Chad from A&E’s Heavy competing in races, did you ever question how much stress they were putting on their knees while running? Did it appear like a good idea for Mark to go 13.1 miles in his home town of Athens, Georgia?

Where you inspired to start training yourself?  If so, there is no reason for you not to attempt running yourself.