Five Fruitful Years

Today, as I embark upon my new journey, I hold open space in my heart for utmost gratitude.  In this moment I’d like to recognize and acknowledge what a gift the past five years have been. Not only for myself, but also those who surround me. 



I want to take a moment to thank each and every one of you for making my time at Hilton Head Health simply unmatched. I am extremely blessed to have held such a rewarding position. As each and every single one of you have shaped me into the person I am today. 



As a teacher, leader, and motivator you have helped me create art—many, many masterpieces that are beautifully unique and of which can never be recreated.



 

The memories, the shared journeys, the lights I have re-sparked and those that are constantly re-sparking mine will always hold a special place in my heart.



 

Remember, “There is no beginning or end to your dreams or plans. Life is a journey from moment to moment. Live each moment to the fullest”.  



 

And that, my H3 friends and family, I have done. Thank you for five fruitful and heartful years. Now as my dreams and plans take flight and my journey continues I shall follow my desire to open my heart and excitingly embrace all the new moments to come!



 

With much respect, love and light to all.

Namaste,

Amber

Aqua Yoga

As February temperatures (on the island) invite the bloom of spring like activities, yoga in the pool has re-surfaced. Thus, after a brief “winter” slumber, H3 is happy to place pool yoga back on the weekly schedule! Today for Fitness Friday, I thought it appropriate to inspire and share five common pool yoga postures that will help you increase your flexibility, ROM (range of motion) and QOL (quality of life).  So open your yoga mind- no mat necessary- plunge IN, and stretch ON!

#1 Mountain Pose

Standing in the shallow end of the pool, stand with your feet pelvic distance apart and or together- keeping your big toes parallel to one another. Spread your toes, and begin to ground/establish your foundation. Engage your ankles, shins, calves, simply bring awareness to “zipping them up”. Engage the upper leg (quadriceps) and internally rotate them toward one another without bowing the knees. Tuck your tail bone under and pull your low belly in.  Be mindful to keep your pelvic bowl neutral.  Broaden across your collar bone, creating a little uplift in your heart. Lift your chin parallel with the pool floor beneath you.  Allow your hand to drop by your sides, palms facing outward (creating space and openness in your shoulders). Shoulder up back and down, close your eyes. Acknowledge the strength, the connectedness of standing still, strong, and healthy. Hold this posture for 6-8 breaths.

#2 H2O Cobra Pose

As we eagerly invite the water element into our yoga practice, cobra in the pool encourages and allows us to stretch further without the floor beneath us hindering our range of motion. To perform cobra, stand with your feet about 2 feet from the pool wall. Place your hands and forearms flat against the wall/side ledge. Look up, keep your abdominals engaged but allow the natural curative of your spine to sway slightly back. Broaden across your collar bone as you drop your shoulders back and down.  If done correctly, this posture will help to stretch your abs. To increase the intensity of the stretch, consider rising up onto your toes. Hold cobra for 6-8 breathes.

 #3 Chair Pose

Stand with your feet together, big toes mounds touching. Inhale, reach your arms up to the sky- exhale sink your bum back and down as if you were sitting in an imaginary chair. Keep your arms outstretched and reaching up. Tuck your tail bone under, pull your low belly in, hug your thighs and knees together, and place your weight back in your heels. Be mindful that your knees do not come over your toes. If this seems to be an issue, think about shifting your bum down and back more- keeping the weight in the heels.
This posture will help to strength your knees and the supporting muscles and joints. Hold chair pose for 6-8 breaths.

#4 H2O Stork Pose

When performing stork pose in the pool, the water makes it easier to hold the posture as well as balance, resultantly you get a deeper stretch. To engage in stork pose, stand tall- lift up your right leg with your knee bent. Lift the knee/leg until the thigh is parallel to the pool bottom.  Press your left heel into the pool floor to create a solid foundation for the posture. Be mindful to not hyperextend the supporting leg. Stand firm, but hold a slight bend.  To deepen the posture, grab your right big toe with your right hand, than attempt to straighten your right leg out in front of you. If current flexibility does not permit extension- use the side of the pool/railing/bar and rest your foot. Keep dorsiflexion in the outstretched foot, meaning flex your foot (toes to your shin), reaching out through the heel to increase the stretch and length in the hamstrings. Hold for 6-8 breaths.

#5 H2O Triangle Pose

Triangle pose helps to liberate the side body. To engage in triangle pose in the pool, stand an arm's length distance away from the wall. With your right arm straight and your right fingers touching the wall. Spread your legs 3 feet apart and bring your left arm up, bending to your right. Try to reach your left hand up and over to touch the wall. Be mindful of keeping your left foot down. Open your chest to the sky to promote a better stretch in the side body.  Hold for 6-8 breaths.

Note: Holding the pool wall lets you stretch without having to hold yourself up.

#6 Corpse Pose

Simply float on your back. Arms down by your side and palms facing up. If you need to place a floatation device (noodle, float, etc.) under you to help you stay afloat and restful.

 

Stay C.A.L.M.

Living in the present moment cultivates awareness, compassion, gratitude and health. Physically we become stronger; mentally we become clearer; and spiritually we become connected. In the present moment we are balanced, grounded and healthy. Yet, more often than not we choose to live in the future and/or in the past. Re-focusing our minds on the present moment, allows us to accept ourselves right NOW. It allows us to bring awareness to our actions, to proceed with our intentions, and to live more healthfully. An acronym I always come back to when re-centering myself on the present moment is CALM. It simply stands for:

C: Center

A: Accept

L: Let-go

M: Move-on  

It’s not too late to spark the moment today. The year has only just begun. Instead of living in the chaos of the past, the fear of the future, intend to ignite the CALM in each moment. Instead of telling you how to live in and experience "the present moment," today my intention is to invite you to examine your own “moments.” Begin with an intention today to recognize each moment. Start by bringing your attention to the sensations in your body.

• Breathe.


• Notice the sensations of each inhalation and exhalation.


• Notice the rise and fall of your belly.


• Begin a task.


• Engage your senses fully. Notice each sight, touch and sound that presents itself in that task and or moment.

Journal your moments or a single moment today. Then at the end of the day, take a moment to reflect on your moment/s. Hopefully, as a result of “living more healthFULLY in the moment” you will have embarked on a little more CALM-physically, mentally, figuratively and literally!

Below are some of my experiences of living in the present moment.

When I live in the present moment, I am joyful in expression.

When I live in the present moment, I am strong.

When I live in the present moment, I enjoy the taste of one bite of healthful nourishment I am feeding my body.

When I live in the present moment, I am grateful and appreciative.

When I live in the present moment, I am peaceful and calm.

When I live in the present moment, I am true to myself.

When I live in the present moment, nature becomes inspiring.

When I live in the present moment, my intuition is loud and clear-fear is dismissed.

When I live in the present moment, my heart opens.

When I live in the present moment, I hear my soul sing.

When I live in the present moment, no task is too overwhelming.

When I live in the present moment, every cell in my body awakens.

When I live in the present moment, my body thrives.

When I live in the present moment, my mind is in balance with my body.

When I live in the present moment, my body is in balance with my mind.

When I live in the present moment, I am healthy.

When I live in the present moment I am happy, joyful and free.

What does living in present moment cultivate for you? What are your experiences today?

The Sound of Fitness Enthusiasm

As your avid fitness guru, I wholeheartedly aspire daily to motivate you- inspire you- and help to reshape your experiences with fitness! Ideally, I hope to make your fitness experiences better, more enjoyable and more rewarding. “Motivation,” also reasoned as enthusiasm, comes in many shapes, forms and methods—and is essential to adhering to any exercise regimen. For today’s blog post we can label “music” as our fitness “enthusiasm”! Not only does music help to put that extra pep in our step, it also adds a “Fun” element to Fitness—and generally speaking, enthusiasm stems from an intention of fun!

Therefore, all year long, I've been seeking, adding and sharing some of my favorite fitness songs with you; holding an open space for you to gather some enthusiasm through music. Today I ask YOU to share your favorite and/or motivational tunes with me. What does your fitness enthusiasm sounds like? What are your top ten favorite fitness songs of 2012, and/or of all time?

Note: Below, you will find the top ten songs “Fitness Magazine” deems as the “Most Motivating” for 2012, as well as the “Top Ten Workout Songs of All Time”.

Top Ten Motivating Workout Songs:
1. "Stronger Than" - Pete Yorn
2. "King of Anything" - Sara Bareilles
3. "Impossible" - Shontelle
4. "Rockstar 101" - Rihanna
5. "Take My Breath Away" - Michael W. Smith
6. "Waves of Change (Kaskade Mix)" - Samantha James
7. "Sure Fire Winners" - Adam Lambert
8. "Secrets" - OneRepublic
9. "Waka Waka (This Time for Africa)" - Shakira, featuring Freshlyground
10. "Forget You" - Cee Lo Green

Top Ten Workout Songs of All Time:
1. "Get Down Tonight" - KC and the Sunshine Band
2. "Rock and a Hard Place" - The Rolling Stones
3. "Dancing with Myself" - Billy Idol
4. "Eye of the Tiger" - Survivor
5. "Burning Up" - Madonna
6. "Beat It" - Michael Jackson
7. "Walk This Way" - Run-DMC
8. "Strike It Up" - Black Box
9. "Seven Nation Army" - The White Stripes
10. "Stronger" - Kanye West

Strength Training for Aging Adults

At Hilton Head Health, we have several aging adults who come to me with concerns about safe exercise. Check out these functional exercises targeted specifically for those ages 50 and older. Functional exercise is important for this age group to increase mobility and keep joints from stiffening.

 Balance Exercises:

1. Walk The Line. Find a flat surface, preferably one with a visible line you can follow, such as tiles on the floor. Try your best to walk straight for about ten feet, then walk back. Focus on standing tall and straight while walking with one foot in front of the other, heel to toe.  Repeat this 2-4 times. This exercise will help to challenge your balance and everyday functional fitness.


2. Standing on one Foot. Stand tall with both feet on the floor. Focus on a fixed point ahead of you, eye level or above. Slowly raise one leg. As the raised foot maintains dorsiflexion, invite the leg to raise higher. Perform this by inviting in the quadriceps muscle integration. Ideally, hold your balance for 30-60 seconds, lifting the leg higher each 10 seconds. If you currently struggle with balance, use a chair or wall to help stabilize yourself. Once you have completed two to four rounds of the 30-60 second hold, switch to the other foot and repeat the series. Be mindful as it is okay if you wobble a bit or have to drop your leg for a second.  Adjust, re-center and simply pick it back up and continue the 30-60 second set. This exercise, if done regularly, will help to challenge your core strength and balance.

Leg Exercises:

1. Chair Squats (2 sets/12-15reps). Start seated with your feet flat on the floor, legs in a 90 degree angle. Without using your hands, stand up from the chair- sit back down, and repeat. Be sure to push up through your heels, however adhere to a soft flat foot stance when standing up to avoid injuring your knees.  This exercise works your quadriceps, hamstrings, and core, as well as helps to strengthen weak knees and inspire everyday functional activity.


2. Seated Leg Extensions (2sets/12-15 reps). While sitting in a chair, raise one leg in the air so it is in line with your hips. Keeping your foot flexed (dorsiflexion) while lifted. This will help to invigorate your quadriceps. Gently lower the leg back on the floor. Repeat this movement for 12-15 reps with your right leg, then switch legs. This exercise works your entire lower body and core, as well as it helps with functional balance.


3. Standing Calf Raises. (2 sets/15-20 reps) Stand tall with both feet parallel and toes facing forward. Slowly raise your heels off the floor, thus lifting onto the balls of your feet. Hold at the top then slowly lower back down. You may want to stand next to a chair or wall for support if you find yourself having trouble with balance. To add variation, try pointing your feet outward (toes out to corners, heels in) and inward (toes in towards one another and heels out) thus, targeting various areas in the calves and/or place one foot hooked behind calve and raise one single leg. This exercise works your calves as well as help to promote balance and ankle flexibility/stability.

Arm/Core Exercises:

1. Supermans. (2 sets/12-15 reps). Place a mat or towel on the floor. Lying down prone (on your stomach-head down, forehead center on mat), simultaneously raise your right arm and left leg. Try to keep your spine in line, and focus the attention on length vs. height. Once lifted, pause for a moment then slowly lower yourself down. Switch sides every repetition, therefore alternating the opposite arm and leg. This exercise works your spine, lower back, and lower core. If emphasis is on length, the exercise can help to strength upper back, lats, hamstrings, gluteus and core.


2. Plank. Start in all fours with hands and knees on floor. Place your hands directly under your shoulders and your knees directly under your hips. When ready, extend one leg back and plant the ball of your foot into the floor.  If you are comfortable here, plant the other foot into the floor and press up into a push-up starting position. If this is too challenging, drop to your knees. Be sure to engage your core and keep your tail bone tucked downward, however do not hyperextend. Your bum should be level with your body, as the body should be in a “plank” position.  Reach back through your heels to invigorate the upper leg muscles. Hold this position for 10-30 sec to start, then work your way up to one minute. Repeat 2-4 times per session.


3. Wall pushups. (2sets/12-15 reps) Stand with about one to two feet between you and a wall. Place your hands on the wall in pushup position. Rise up on your toes, tuck your tailbone under and pull your lower belly in. Slowly lower yourself closer to the wall then push yourself away. The more distance you place between you and the wall, the more challenging this exercise will be. This exercise works chest muscles, biceps, triceps and core.


4. Seated Chair Dip. (2sets/12-15 reps) Start by sitting in a chair. Set your feet as far away from the chair as you can and place your palms on the edge of the chair- fingers pointing to your bum. Slowly lower yourself so your backside almost touches the floor and or your elbows bend to a 90 degree angle. Press into your palms and use your triceps to raise yourself back to the starting position, elbows straight but not locked. This exercise works your triceps.


5. Arm Circles. (2sets/25 reps) Standing or sitting tall, hold your arms out on each side. With your thumbs pointing up, slowly move your arms in a forward rotation. Then, point your thumbs down and move them in a backward rotation. Perform small quick circles. Do 2 sets of 20 -25 repetitions rotating forward as well as rotating back. This exercise works your shoulders. To integrate more balance, try standing on one foot!

Fitness Friday: “Fall” Safely into Cold Weather Exercise

Unfortunately and or fortunately for those of you not in Hilton Head, temperatures where you reside have begun to cool off.  Although, personally, the cool temperatures inspire more activity outside (kindly noting and reminding you that Hilton Head Island weather is nowhere near the frigid northern weather). The crisp air may invite invigoration, breath, and motivation to get and stay warm- but for many it encumbers the engagements of fair weather enjoyable activities and exercise.  

Therefore, in efforts to improve your comfort and safety while transitioning into the season and exercising in the cold, the American College of Sports Medicine recommends the following:

Cover your Head-
Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body.

Cover your Mouth-
To warm the air before you breathe it, use a scarf or mask. Do this especially if breathing cold air causes angina (chest pain) or you are prone to upper respiratory problems.

Stay Dry-
Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss.

Layer Clothing-
Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm and minimize sweating and avoid shivering.

Keep your Feet Dry-
Use a fabric that will wick perspiration away from the skin. Polypropylene, wool or other fabrics that wick moisture away from the skin and retain insulating properties keep the body warm when wet.

Stay Hydrated-
Dehydration affects your body's ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating in nature.

Avoid Alcohol-
Alcohol dilates blood vessels and increases heat loss so the odds of experiencing a hypothermic event increase. Alcohol can also impair judgment to the extent that you may not make the best or brightest decisions in a cold weather emergency. It's best to leave the alcohol behind when you head out into the cold.

This Fitness Friday I encourage you to today and/or over the weekend adhere  to one fair weather enjoyable activity, taking to heart the tips above.  I eagerly await your comments as to what activity/ies you engaged in! Don’t “fall” out of fitness this fall, “FALL”- INTO FITNESS!

A Case of Bullying OR Weight discrimination?

...“Obesity is one of the worst choices a person can make and one of the most dangerous habits to maintain. I leave you this note hoping that you'll reconsider your responsibility as a local public personality to present and promote a healthy lifestyle."

While watching the attached video, I want you to consider focusing on two separate concepts: bullying and weightism. Bullying is the use of force or coercion to abuse or intimidate others and can be a habitual behavior.  Weightism, weight bias, or weight-based discrimination can be simply defined as the discrimination or stereotyping based on one's weight. Weight stigma reflects internalized attitudes towards the “overweight/obese” that affects how these individuals are treated. One could resonate with the stereotype that overweight people are lazy, lack self-discipline and have poor willpower; in other words- have a flawed character.

Therefore, holding an open space for the definitions above, how would you define the viewer’s email? Was the e-mail an act of weight discrimination or bullying? Inherently, the individual suggests that Livingston has chosen to be overweight. Therefore, Livingston lacks the self-discipline and will power to present and promote a healthy lifestyle. How would you define the viewer’s e-mail? Is this suggestion truly an act of bullying? Or could we better define this as an act of weight discrimination? Does it make a difference?

In better judgment I feel we may have been too quick to label this as bullying. As “bullying” is nowadays a popular buzz word. My concern is that when the word is used, or rather overused, we begin to lose sight of what true pervasive malicious meanness is.  Have we forgotten that in this world in which we reside there are without question unkind people? Did we forget that negative individuals generally embrace negativity, while positive individuals reframe? Are all negative individuals bullies? Is it politically correct to assume the term bullying is predominantly used as a tool for kids and or society to get someone in trouble- as the finger easily points towards another. Did Livingston fall victim of this overused term?  As a society have we considered that by employing phrases like “anti-bullying measures” and “zero tolerance” that we are resultantly just offering a way for people to pay lip service to stop bullying without really doing anything? Is all the “cry-wolf” diluting the message? Is the true horrible destructive nature of the action getting lost amidst its buzzword-ness? This is really something I ask you to spend a moment reflecting upon, as children and adults are truly suffering.

Therefore, in closing I hold an open space for your opinion on this matter. Why as a society do we feel the need to create wars instead of offering peace? Why do we continue to miss teachable moments? Why did the viewer fail to offer her any support? If he were writing the e-mail, wholeheartedly concerned about community responsibility, perhaps he could and should have offered her some compassion combined with suggestions. And, why did Livingston not create her own teachable moment? Why did she narrow in on the buzz term “bullying?” Instead of labeling this as an act of bullying, how could she have better addressed this e-mail in a way that put a spot-light on the problem of weightism? What do you think? How could both parties have behaved in a way that might have been more productive? Or, do you think Livingston’s response was spot-on? Comments welcome.

 

Find Your Mantra: Unleash Your Fearlessness

I recently came across an article entitled “How Meditation Makes You Fearless,” as I began to chew and digest the title, this thought occurred to me.

Perhaps, for some, the term meditation does inspire fearlessness; however, possibly for many the term “meditation” ironically stimulates “fear” itself. Fear of the unknown, fear in the conceptual idea of having to sit still, cross-legged on a floor pillow chanting “OM” 108 times. This thought inherently makes me silently chuckle as I have too have struggled with the question, what exactly is meditation?  Is there a “perfect” meditation practice? Should I meditate a certain way, and how exactly should it feel?  I, among many of you, have found myself anxious, lost, and overwhelmed with the idea of meditation.  How am I supposed to be able to automatically flip the switch and quiet my energetic “monkey mind” (aka. constant flood of thoughts, ideas, ‘to-do’s’, emotions that may be streaming through my mind at any given moment)?

Today I write this blog in quest to help you better understand meditation so that you too can embrace becoming un-constricted, more joyful, and more present. I aspire to help you unleash your inner fearlessness!

First and foremost, unlike food choices, there is no “right or wrong” way to meditate. Meditation can serve us through many different forms: walking meditations, primordial sound meditations, chanting/mantra meditations, guided meditations, breath work meditations, etc., etc., etc. It is important to keep an open mind, try various meditation practices and decide which outlet works best for you. As for myself, I find that mantra and or chanting meditation works best.  Therefore, today I happily guide you in a simple mantra meditation.

In Sanskirt the word “mantra” means “mind vehicle.” A mantra is simply a short phrase that has no distinct meaning, to help keep you mind free of thoughts. To begin, ask yourself “Who Am I?” Then re-phrase the question to, “I AM _______.” Focus on filling the blank in with something positive. It is important to shift the energy toward the positive, as we know that thinking positively only creates space for more positivity.

Next, focus your attention on your breath. On the inhalation, say the words “I AM” silently to yourself, and on the exhalation, say the---“blank”---word. Repeat this inhalation/exhalation mantra for a selected amount of time. Start simple. Maybe devote five minutes to this mantra, then begin to allocate more time as you become more comfortable. Remember, when and if you find your mind wandering, come back to your breath—come back to your mantra.                                                       

I hope this mantra meditation can be a vehicle for manifesting fearlessness within. May it will help you to become less intimated by “meditation”. May it will help you to become more reflective, less reactive, and more grateful for your beauty, your greatness, and your being right now in this moment!

 Namaste.

Friday Fitness: BOSU Ball

Challenge your balance with three simple body weight exercises and the BOSU (Both Sides Utilized) ball. With a flat platform on one side and a rubber dome on the other, this simple, yet creative tool, adds an element of instability to your ordinary workout. When using the BOSU, core integration/utilization is always, always the intention!

The BOSU forces us to be aware of our bodies as we are forced to find our center of gravity at every single moment. Ultimately, adding the BOSU helps enhance overall strength, mindfulness, as well as balance—all of which are important for functionality, sustainability, and injury prevention!

6 Ways To Maximize Your Workout

It’s Thursday, and as our weekend approaches all of us here at H3 are anxiously awaiting our co-worker, Jeffrey Ford’s, first Ironman competition! As many of us sit and contemplate how physically and mentally challenging his competition will be, we express much gratitude for Jeff’s commitment, hard work and determination. Simply stated, we are in awe! Therefore, in the brief moment that we struggle with our own exercise motivation, our minds shift to the thought of Jeff who will be spending nearly 12+ hours on Sunday swimming, biking and running. If he can hold strong for 12 hours, we can do just about anything for 60 minutes. Thus, for those of us who constantly struggle with trying to fit exercise in or finding the motivation to do so, this blog post may help you. Today, paradoxically, I offer you suggestions—all of which hold the intention to help maximize your workout!

1. Add incline. If you are using cardio machines, biking and/or walking outdoors, hills are your ticket! Hills are a greater challenge and spike more of a caloric burn. In fact, in this week’s Treading class we embraced hill intervals for the entire duration of the class. (Huge shout out to Kevin Weiland! He embraced my hill intervals and climbed strong; in fact, side-by-side with me the entire class!)  


2. Don’t hold on. Embracing the “death grip” or holding on to the handles or console of a cardio machine feels easier for a reason. It shifts the weight off your lower body, ultimately, encouraging you to not utilize your legs. Legs, being the largest muscle group, help to increase caloric burn when used. When not using your legs, you will not be working as hard. Resist the urge to lean or grip/pull at the machine; simply relax, let go of all tension, and focus on good posture/proper spinal alignment and lower body engagement.


3. Try intervals. Alternating between higher intensity and lower intensity bursts within a single workout help to improve your fitness level. It also scorches calories; thus, helping to burn more fat than exercising at a single steady pace. To begin, try short intervals: 10-30 seconds of high-intensity exercise, followed by recovery intervals of 1-2 minutes of lower intensity moves. Repeat the intervals throughout your workout.


4. Get on the circuit train. Keep your heart rate up, stoke your metabolism, and get more done in a single workout by moving quickly from one exercise to the next to diminish downtime (i.e. ULTRA circuit!). 


5. Use more muscle. Try incorporating combination exercises that work multiple muscle groups at once. This will save you time, as well as maximize your strength set (i.e.: squats with a row; lunges with overhead shoulder press/lateral raise, etc.). 


6. Lower slower. Use the “2:4” count ration when strength training. Take two seconds to lift (concentric phase) and take four seconds to return the weight to start position (eccentric phase). Research shows that concentrating on the eccentric phase helps to promote strength gains.

 

Friday Fitness: Choose Jacob's Ladder for Quick Fitness

“A journey of a thousand miles begins with one single step.” – Lao Tzu

With much anticipation and eager excitement, we hold an open space to introduce you to our newest addition to Cardio Central: Jacobs Ladder! F.E.A.R. no more: (FEAR= False Experiences Appearing Real). As this cardio “climbing” machine is designed for ALL fitness levels!

For form junkies and spinal alignment enthusiasts, like myself, the unique design of the Jacob’s Ladder encourages the spine to be positioned at a safe 45 degree angle. As a result, when climbing on Jacob’s Ladder there is no stress on the lower back. Ahhh…spinal/postural liberation!

Cardiovascular driven, this spiffy machine is self-powered and self-paced. Therefore, the faster you go, the faster it goes. Unlike stair-climbers, stationary bikes and other similar fitness equipment, Jacobs Ladder invites variety, FUNction and fitness. In my opinion, it is by far an unparalleled addition!

Check out the comparison between Jacob’s Ladder and other standard cardiovascular equipment below:

One Step at a Time

What stage of change are you in? Focus on one habit or healthy lifestyle change you'd like to focus on and consider which stage you are in out of the ones listed below. Next, write the steps you need to take to get to the next level. Consider what is realistic for you and make SMART goals to help you get there!

Stages of Change

Pre-Contemplation: No intention or acknowledgement for need to change

Contemplation: Acknowledging that you need to change but not sure if you really want to or are ready to just yet. Considering or planning to change sometime within the next 6 months.

Preparation: Getting ready to change. Preparing for change within the next month.

Action: In the act of changing behavior. Committed to change and making steps toward success.

Maintenance: Maintaining change for at least 6 months to indetermined time. I would like to point out that maintainance never really stops. This is what we preach at Hilton Head Health, that getting healthy isn't necesarily about losing weight, but adapting a healthier way of living.

Relapse: Returning to old beharior or discontinuing change. Relapse is a normal part of any behavior change. The key to overcoming relapse is acknowledging that it will happen but being prepared when it does. Know the signs, have a plan of action and don't dwell on mistakes but stay opptomistic for the future.

Friday Fitness: Tap Into Your Inner 'TRY' Athlete

Grab your goggles, swim cap, bike and athletic shoes. Get ready to participate, alongside Hilton Head Health in Hilton Head’s Annual Beach Bum Triathlon. This upcoming Saturday, July 14^th, marks yet another wet, sticky, sandy, heart pumping, athletic and invigorating challenge! Thus, as we prepare ourselves and H3 Guests who will be awesomely partaking in the event, this Fitness Friday I want to take a moment for some “TRYful” motivation! Let us hold an open space to inspire our inner “TRY”athlete with the workout/s below.

If you have access to a swimming pool, a bicycle and path to run/walk, get out there and “TRY” this workout: (you can also opt to do one, two or all three of the legs, as many triathlons have team/relay options)…

Swim 500m in the pool. This is 5 laps (10 lengths) in a 50m pool.

Cycle 6 miles.

Then, complete the “TRY” series by running/walking a 5K (3.1) miles.

For those of you who do not have access. Follow this at home “TRY” bootcamp workout:

H3 Triathlon Bootcamp:
Round 1:	50 Swims (Start in prone position- opposite arm and leg lifts simultaneously)
	50 Bikes (bicycle crunches)
	50 m Dash/Sprint/Walk/Jog x 5 (5 times) This 50m can be done in a hallway in your home
Round 2:	40 Swims
	40 Bikes
	40 m Dash/Sprint x 4 (4 times)
Round 3:	30 Swims
	30 Bikes
	30 m Dash/Sprint x 3 (3 times)
Round 2:	20 Swims
	20 Bikes
	20 m Dash/Sprint x 2 (2 times)
Round 1:	10 Swims
	10 Bikes
	10 m Dash/Sprint x 1 (1 time)

[caption id="attachment_8205" align="alignright" width="420" caption="Guests doing ocean swim training for the 2012 Beach Bum Triathlon!"][/caption]

Friday Fitness: Swimming for Weight Loss

If you’ve visited H3 recently, you probably noticed I have been embracing regular swim personal trainings for the past several months. Encouraging individuals to get acquainted with the water is not only beneficial for them, but gratifying for me! Helping to improve stroke techniques, as well as encouraging the idea of incorporating swimming into their daily exercise regiments simply opens the door to many more possibilities for all parties involved. Regular swimming builds endurance, muscle strength and cardiovascular fitness. It can be used as a great form of cross training, as swimming requires full muscular engagement. When you swim, you are utilizing both upper and lower body muscles to propel you through the water. These muscles are being used in ways you do not typically utilize them.

There are also psychological benefits to swimming as well as “swimoga” anyone? If you are going to embrace swimming, why not be mindful when doing so? Try to eliminate the distractions or daily mental chatter. Begin simply by focusing on the rhythm of your stroke and/or the rhythm of your breath. Listen to the water— it will in time quiet your mind, adding a meditative component to your workout too!

Therefore, for Friday Fitness this week I encourage you to grab your goggles and get in the pool, lake, ocean, etc. Below you will find a 1200m workout—assuming you are swimming in a 25m or 50m pool—utilizing the freestyle stroke (aka. front crawl) for its entirety.

The main set/drills will involve a kickboard and a pull buoy. If you do not have a pull buoy you can use a swim weight in between your legs, which will help to restrict you from kicking and force you to use your arms to pull yourself through the water. If you do not know how to use these tools and or do not have access to either of them, simply swim freestyle stroke for the drill section as well.

1200m

Warm-up
2 x50, 1x 100

Main Set

Drill
2x 50 pull
2x 50 kick

Ladder
50, 100, 150, 150, 100, 50

Cool-down
1x100, 2x50

Are you sabotaging your happiness?

Happy Tuesday H3 blog enthusiasts! Today I came across this quote and couldn’t help myself… I had to share. I believe the quote itself speaks to the majority. The profound message speaks volumes in its simplicity. Overall happiness, as you and I both know, plays a huge role in our wellness journey. Seemingly, if we are intrinsically happy, we are more likely to engage in smarter, healthier activities. The smarter the choices, the kinder, and more compassionate energy we feed our bodies and minds. So why do we, more often then not, tend to struggle with this tiny little thing called “happiness”?

I can relate the struggle to something more ordinary. Perhaps it’s the little birdie that sits on your shoulder encouraging you to sleep in a little longer, to not get up and go to the gym as planned. Or maybe the birdie that tells you it is okay to devour that enormous cupcake as you are celebrating a milestone, a birthday, anniversary, or maybe just the sun coming out on a rainy day. Hmm…sound familiar? We can always talk ourselves into excuses as to why we cannot do or stick to some sort of healthful regiment. Why not talk ourselves into being happy? Why is it so difficult to shift the focus on happiness? Is it really that challenging to eliminate expectations and find positive in the negative? Yet again, if we are happy we tend to be feeding our body and minds with happy, healthy things. So, why not make gratitude your new attitude and embrace the changes it makes on your health? This Tuesday, I challenge you to start a gratitude journal. Start simple. Write one thing you are grateful for- or one negative thought redecorated into a positive.

 If your intentions are to seek greatness, then thou shall find greatness. Follow your yearning. It is then that you may find yourself shaping a life that is in sync with your soul intentions- a life filled with much happiness and health.

Friday Fitness: Add some FUNction to your FITness

What exactly is Functional Fitness

You hear me talking about functional fitness all the time. My personal fitness philosophy is centered on body weight and functional fitness exercises. Therefore, this helps enlighten you on my keen appreciation for countless plank variations! “Functional fitness” essentially describes exercises that help to train your muscles to work together. Fundamentally, functional fitness exercises help prepare our bodies for everyday common movements. Training with functional fitness exercises can be without a doubt very challenging.  However, when you decide to make the shift, and/or incorporate some FUNction into your FITness, you will be amazed at how much it will help enhance your current fitness level as well as simplify other everyday activities.

The beauty about functional exercises is that they can be easily done at home and/or at the gym as well as with equipment or without equipment. Some gyms offer specific functional fitness classes-look for those! Other highly recommended functional outlets are boot camps and yoga classes. Most enthusiastic resistance junkies adhere to functional fitness by incorporating combo exercises into their workout regimens. For those of you who are not sure what a combo exercise is, basically it is an exercise that simultaneously utilizes both upper and lower body muscles. Combo/ functional exercises are also known as “multitaskers”. Chiefly, these multitaskers are “multi-joint, multi-muscle” exercises. (Check out Amy's 'Double Up' post for some great multi-muscle exercises.)

Some examples of functional fitness/combo exercises are as follows:

• Step-ups with weights


• Multidirectional lunges


• Squats with bicep curls

Step ups with weights replicate walking a flight of stairs and or getting up off the ground. Stand behind a 15-inch platform or step (higher or lower depending upon ability level) - hold weights if desired. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Slowly step back down and repeat all reps on the right leg before switching to the left.

Multidirectional lunges prepare your body for common activities, such as vacuuming and yard work. To do a lunge, you keep one leg in place and step out with the other leg — to the front, back and or side. Remember to keep good form. Front and back leg kept with the 90/90 rule- weight in front heel.

Squat with bicep curl use weights or maybe don’t use weight. This exercise mimics the action of lifting an item from the floor. To perform a squat with bicep curl, you start with your feet hip distance apart, stable core, straight spine. Holding the dumbbells (if using weight) at your side, slowly bend through the hips and knees, keeping your weight back in your heels. Bend until your knees reach a 90-degree angle (as if you were sitting in a chair). As you slowly return to the starting position (weight kept in heels), turn your palms toward the ceiling, flex your arms and curl (bicep) the dumbbells in toward your shoulders.

Therefore, your challenge this Fitness Friday is to add FUNction:

With the given examples above, and or any other body weight combo functional fitness exercises you embrace in your repertoire - I challenge you to perform them! Spend at least 30 min working specifically on your functional fitness. If you are lacking creativity and are just sticking with the exercises above, for each exercise perform 3 sets of 15 reps.

NOTE: Other FUNctional exercises that I embrace are: anything to do with balance (balancing on one foot while lifting, etc.), renegade rows, high planks, low planks, plank hovers, plank climbers, plank jacks, plank walks, burpees, mountain climbers, push-ups, squats, power squats, lunges, single leg lunges, switch lunges, step-ups, box jumps, etc., etc., etc.

15 Rules To Live By

As we closed our spring yoga retreat this past Saturday evening, I reminded the group to hold onto their sentiment of peace. I still to this day reflect back on when I departed from my two week yoga teacher training immersion inCosta Rica. I was committed to hold onto my sense of balance and peace. I was fearful of my return home. Would returning home ultimately encourage me to lose my commitment to my sense of balance; would I lose the feeling of being completely cleansed, energized, relaxed well and whole?

Then it dawned on me. The balance and vitality that I was experiencing throughout my time inCosta Ricawas merely a simple result of just being present. I could easily apply this mindset away from the retreat. Being present in everything I do became my daily purpose- whether it be from walking my dog, to stepping on my yoga mat each morning—and as I continued to hold onto my very own sentiment of peace, I began to recognize that if I simply let go of my daily expectations, I would no longer be entangled and/or unbalanced by the fear of disappointment. I became more peaceful as I let go of the constant mind traffic aka “monkey minding” or “mind wandering”. This allowed more space for purely being, thus I could simply BE more. 

We can all relate to this, right? In today’s modern society it is oh so common for our minds to be jumbled in various locations and or directions. We know we are living, breathing, moving, wandering… yet we don’t even take a moment to hear the sound of our vital force, our breath. We take no time to honor ourselves, respecting our personal needs as we generally find ourselves treading in a pool of chaos—either our own or someone else’s—whether it be shallow or deep—we instinctually dive in head first.

Continuing on the previous thought of hearing our breath, I am well aware that for many, including myself, meditation can be difficult. Taking a second to hear your breath may only create more chaos for the inexperienced mediators. Yet, I can fully attest that each time you spend a moment/s listening to yourself breathe it becomes easier and easier to quiet your mind and arrive in the present moment.  However, for the better intention of this blog, I am not going to require you to meditate. I am, however, going to share something that may help you become more present everyday: the 15 “Rules to Live By”, or better said “Amber’s Rules to Live By”. Some of these rules may resonate with you and some may not. My hope is that you may become inspired to devise your very own rules to live by. Therefore, this blog challenge is for you to devise your very own “Rules to Live By”. A set of rules that will help you become more balanced and more present everyday.

Rule #1: Be kind- “please”, “thank you”, and always smile more-it just brings happinessJ.

Rule #2: Be grateful- for what you have right now.

Rule #3: Accept everyone and everything- …“if you cannot change things, change the way you think about them and they in return will change.”

Rule #4: Do not expect- expectations only give rise to disappointments.

Rule #5: Love- show compassion daily.

Rule #6: Forgive- find peace in every situation and forgive yourself for not being perfect.

Rule #7: Listen more- ‘WAIT’…Why Am I Talking?

Rule #8: Have a sense of humor- laugh more!

Rule #9: Honor yourself.

Rule 10: Respect yourself.

Rule #11: Share- hold an open space for sharing with yourself and others.

Rule #12: Honor others.

Rule #13: Respect others.

Rule #14: Find beauty in all- look at things with a beginners mind.

Rule #15: Do/wish well. – do at least one ‘good deed’ per day, whether it be for yourself or others.

*And of course, bonus Rule #16: do more Yoga!

Please note: I hold an open space for your rules too. Please, I encourage you to share yours by posting them in the comments!

Love and Light~

Friday Fitness: Take it to the X

As many of you, H3 in-house guests, alumni and blog followers, have recently heard…we now have TRX! So, what exactly is all the buzz about? What is the TRX? And, how can it benefit you?

TRX is a suspension trainer. It stands for “Total Resistance eXercise”. It’s a performance training tool that is extremely portable and accessible for all fitness levels.  It’s functionally ideal as it simply utilizes bodyweight and gravity for all exercises.  This enables you with hundreds of exercises: exercises that can be “amped-up” and or exercises that can be scaled for any fitness level or training goal. To get a better understanding, the three principles that rule all TRX movements/exercises are below:

VECTOR RESISTANCE PRINCIPLE
For most standing movements, positioning your feet closer to the anchor point will increase resistance and heighten the challenge. Stepping farther away from the anchor point will decrease resistance and make movements easier to execute.

PENDULUM PRINCIPLE
For ground-based movements, moving your feet away from the anchor point will increase resistance and heighten the challenge. Moving your feet towards the anchor point or behind the anchor point will decrease resistance and make movements easier to execute.

STABILITY PRINCIPLE
In general, performing movements with a narrower base of support or unilaterally (using just one arm or just one leg instead of both arms or both legs) will increase the challenge of TRX movements. The wider your base of support, the more stable you will be during TRX movements and the less challenging they will be to perform.

With TRX bringing a whole new element to HHH fitness, this fitness Friday we challenge you to try something new. If your local gym has TRX, possibly enlighten yourself with a PT session. I guarantee after 30 minutes you will be hooked!

Finding Peace in Barefoot Running

I recently attended a locally sponsored Merrell Barefoot Running Clinic.  Those of you who know me know that I am not particularly keen on running. I will occasionally partake in a spontaneous 5k, 10k and/or take my dog out for a morning jaunt. But, as I have honestly declared in my adherence lectures, if I were to volunteer running as my daily exercise tradition (i.e. “key” to adherence), the door to success would remain locked a majority of the time. Maybe it’s the thought of the impact on my knees and joints that tarnishes the activity. Granted my running form is far from perfect. I used to force myself to run just to fit the cardio component in. The days following my run, my hips flexors, quads and calves were almost always blessed with DOMS. I can almost validate that the soreness was due to lack of efficiency; essentially lack of proper form. As many of you may resonate, one day I basically just got bored with running so I inherently stopped.

After obtaining my 200-RYT (Registered Yoga Teacher certification), my outlook on my personal physical fitness shifted. I began focusing more on sustainable activities (not that running is not sustainable; it just was and is not for me). Some people are ‘born to run’—and others, well, we are born to do others things. I began to embrace the idea that I was not a ‘born runner’. I began to focus more of my energy on functional fitness (aka. planks, yoga, bodyweight exercises). I wanted to use my body as the instrument. I began to contemplate activities that would be sustainable for me in the long term. What feels good now, as well as what I will adhere to and enjoy as my fitness career progresses, or better said, simply as I age.

 So, how does all this apply to barefoot running? Well, when I was in Costa Rica for my 200 RYT, a co-yogini in training asked me to join him for a barefoot trail run. I, even strongly disliking running, would never turn down an opportunity to be active. So I joined. I slipped on my pair of five fingers and headed out for a barefoot run. No true consideration of my environmental elements, the terrain in the middle of the rain forest= wet, dark and slippery—and above all, never even bearing in mind the proper barefoot technique or form. I ran leaping and bounding behind him for what seemed like an eternity, more or less a mere 45 minutes. For the next several days my legs, hip flexors and arches of my feet begged for mercy. I blamed the terrain.

Remember, not being an avid runner, I hadn't spent much time digging into what the true term and or proper technique of "barefoot" running deemed. I assumed, alongside the general spectator, that barefoot running was simply, as the title implies, running barefoot: aka. minimal arch support. I simply assumed it to be highly damaging to my arches as well as not ideal for the general population. However, after attending the "Merrell Barefoot Running Clinic" last weekend, my assumptions have shifted. I engaged in learning the actual form and/or "set/re-set" position. The clinic enlightened me with the concept that barefoot shoes actually insist functional strength for arches. Similar to the concept of strength training, it  is a functional exercises that sustain us—they provide guidance and promote overall strength. Therefore, the minimalist approach to running coincides with this concept. They allow us, as the video below affirms, improved body awareness, increased freedom or movement, a connection with the environment, as well as and not limited to, increased reactivity. I am humbled by the workshop and might just invite the idea of barefoot running into my daily activities.  



Please Note: If you are to begin a barefoot running regiment, remember to start slowly. Build up your barefoot baseline. For example, if you are already running 3 miles per day, start with maybe 1 mile barefoot and then switch your shoes and run the last 2 miles. Same concept applies to strength training. We do not start with heavy weights; we start light and build up!

Friday Fitness: Connecting the Elements with Four Basic Yoga Asanas

As many of you may know, our (H3’s) annual spring Yoga Retreat is just around the corner. In efforts to engage and encourage more yoga into your daily routine, I have decided to make yoga this Fitness Friday’s theme. As the weather begins to shape up, and spring begins to bloom, let’s take our yoga outside and re-connect with the four classical elements.

There are four basic outdoor asanas (postures) that yoga practitioners can easily integrate into their outdoor practice. Each posture and the elements of nature they represent have a corresponding impact on the physical as well as the spiritual body.
For example, earth exercises help to provide a grounding effect on our physical and spiritual body. These postures/exercises help to add more stability. Meanwhile, wind postures/exercises represent the ability to achieve freedom and self expression. These will help to nourish your body. Fire exercises present strength, power and zest. These postures represent the continual effort to meet and achieve goals. And lastly, water postures/exercises are the closing postures in your outdoor asana practice. The element of water represents rejuvenation and calm. As you practice your water asana outdoors, feel the elements of nature like a tide washing through your body. Let the water flood your body with soothing energy. As the water asana helps to calm and sooth, it resulting exceeds past your physical body and into your spiritual body.


 

(Descriptions below)