Friday Fitness: Go From Couch to 5K with H3

Today is my last day working full time at Hilton Head Health and my last blog post as well! I decided to focus my last Fitness Friday on my passion, which is running. I have been running since kindergarten and have since completed 9 marathons, a 50K and numerous half’s, 10Ks and 5Ks. One of my favorite things to do here at H3 is to introduce or reintroduce running to guests. Many people like the idea of running but do not know where to begin, or believe that running is just miserable and hard to do. The thing about running is that it is all about progression. You can’t always walk out the door and run a 5K or even a mile the first time around. It is an activity that requires investment and patience. (Hope I didn’t lose you there!) It can also be such an accomplishment and fun!

While at H3, I developed a Couch to 5K lecture and here are the highlights:

Proper shoes are essential for running; they support and bring stability to the foot as it moves through the running cycle. Here is a check list for picking out proper shoes:

• Find out your arch - go to a running shop where they can measure your foot and find the best shoe to support your stride.


• Shop late - our feet tend to swell over the course of the day. They also tend to swell at the onset of activity, make sure your shoes are not too tight.


• Bring old shoes - by looking at the wear on the bottom of old shoes, a recommendation can be made on what will support you the most where you need it.


• Forget fashion - try your best not to select shoes on colors and fashion. In the long run, you want what fits the best. Add color though some bring workout clothes.


• Date shoes - replace every 6 months or 500 miles

Running form does matter! Forget the voice of your gym teacher in the back of your head yelling “heel, toe, heel, toe”. Check out this list and videos on how to create proper running form to run strong and injury free.

• Head




• Look ahead naturally




• Shoulders




• Low and relaxed




• Arms




• 90 degrees and by your side




• Torso




• Upright to promote good oxygen consumption




• Legs




• Slight knee lift, quick leg turnover, and short stride. Foot should land underneath body




• Feet




• Hit the ground lightly, between heel and midfoot.

Check out Jeff’s videos on proper running form.

One

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Two

, and

 Three

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Injury prevention should always be part of a fitness routine, a key part of that is stretching. Check out this video on stretching for runners.

Download this PDF for the plan I created for the Couch to 5K class. The workouts are based on intervals of running and walking. There are 3 workouts a week, lasting between 20 and 30 minutes. Always make sure that you include a warm up. The important thing is to progress with the program. If there was a challenging week, repeat it before moving on. Trying to do too much too soon could lead to injury or at least a miserable experience! Take the time to build up and enjoy the open road ahead!

Try out these intervals and consider adding a few speed bursts into your normal workout. Have fun and run relaxed!

Change is Healthy - A New Chapter

I am writing this post to all the member of the H3 family. Not only those who work here, but those who have come to stay and found a place where you are completely accepted and encouraged to become the best version of yourself. I have found this same love here at Hilton Head Health, and feel blessed to the point of speechlessness when I think about all the people that I have met and the experiences that I have had. My two years of working here have been an incredible gift and one that I am so thankful to have had.

It is with excitement but also a bit of sadness that I say that I will be moving forward from H3 at the end of February. I will be moving to be closer to loved ones, one person in particular :-) As is written in my very first H3Daily post when arriving to H3: Change is Healthy; sometimes hard, but healthy. It will be difficult to leave the friends that I have made, the endorphins that buzz through the hallways and the opportunity to meet new and inspiring people from all over the world each week.

Thank you to everyone who has made my time at H3 truly memorable. From my first days as an intern, to leading my first fitness classes, to sharing my passion for running with guests in their very first road race, I will remember these moments forever. Healthy wishes on your journey to becoming the best version of yourself.

Friday Fitness: No Equipment, No Excuses Cardio Workout Routine

So let’s be honest, sometimes it is hard to get to the gym. Whether it is freezing temperatures and ice on the road, or a weekend away where exercise equipment is at a premium, there are times when it seems nearly impossible to get to the gym. So should we tell ourselves, “oh well, I tried” or “oh yes, time to get creative!”

Well, I am going to get creative for you and give you 10 bodyweight cardio exercises that can be done anywhere—at home or even on vacation! So no excuses for not getting that heart rate up!

Heart Pumping Exercises:

• Skip: Flash back to the playground for this fun activity. Starting on the right foot, jump off the ground, drawing the left knee into the chest. Land softly on the right foot and then explode up on the left foot, drawing the right knee into the chest.


• High Knees: This one can be done at high or low intensity. Alternate bringing one knee into the chest, then place it on the ground; alternate with the other leg. Pick up the pace for some quick cardio.


• Jumping Jack: An obvious but good cardio exercise. Start in a standing position, hands by your sides and legs together. Jump your legs out, wider than shoulder width apart and bring your arms straight up over your head; return to starting position. To modify, maintain the arm movement up over head but step side to side instead of jumping.


• Burpee: The pushup is optional in this exercise, but included for some extra strength if you chose to challenge yourself even more. Start in an upright, standing position, bend down and place hands on the ground by your feet. Kick your feet back or step back to a plank position. Hold (insert push-up here if comfortable) and then jump or walk feet back to hands and jump up. Repeat.


• Mountain climber: Start in a plank position on the ground, bring one knee in toward the chest then replace and alternate with the other leg. Pick up the pace to really move over those mountains.


• Squat jump: Begin by lowering down into a squat and then jump up putting air between your feet and the ground. To engage the arms, drop them toward the ground as you are lowering into the squat and push straight up into the air as you are jumping.


• Long jump: You don’t have to be facing a pit of sand to enjoy the benefits of the long jump. Start by lowering into a slight squat position, pump the arms and jump forward landing with soft knees and both feet at the same time.


• Jump rope: These are small jumps up and down, landing with soft knees (slight bend). If you don’t have a jump rope then simply move the hands like you were holding the handles. A jump rope is a great piece of fitness equipment because it doesn’t take up too much space in your suitcase when traveling!


• Bicycle: Lie on your back with your feet at a 90 degree angle in the air: knees right under the hip, and feet in line with the knees. Keep the hands by the hips and alternate extending each leg and drawing in. It’s just like riding a bike!


• Flutter kicks: Not just for the pool. Lie on your stomach with hands folded in front of you, relax either your head or chin onto your hands. Squeezing the glutes and lifting the legs off the ground, flutter the legs continuously. Try lifting the thighs up off the ground too. Kick, kick, kick, kick!

Sharing Success: Allison

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[caption id="attachment_9351" align="alignright" width="225" caption="After"][/caption]

My story starts a little differently than the average H3@Home participant.  I began the program 6 months before I was able to make the trip from Saskatoon, Saskatchewan, Canada, to South Carolina to spend a few amazing days at Hilton Head Health.  I knew I needed help – and I did not want to wait until it our schedule allowed me to leave my husband with our three kids to begin my journey toward health.  I had a fire lit under me – and I wanted to take advantage!  In April, I called Jeff Ford and signed up for H3@Home coaching. 

The fact that all of our contact was by phone did not hamper my ability to make a great connection with Allison, my coach, immediately.  I really felt like she understood how difficult the transitions my life, and she stood by me every step of the way.  She listened when I needed to vent and she challenged me when I needed a push.  It was never “boot camp,” because that was NOT what I was after!!  It was compassion, encouragement, and another person to help me decide what to do next.  The process of breaking down the fantasy of being fit – into weekly doable goals lies at the heart of H3@Home – and was a big part of how I have been able to lose almost 50 pounds – so far!!  

Now people are looking to me as a ROLE MODEL!!!  How on earth is that possible???  I was sure that I was one of the people who would never be successful at losing weight – because I was so resistant to the things you NEED to do in order to be a fit person!!  I was able to change all of that with the support of Allison!!

I am such a believer in the concept that nutrition is 80% and exercise is 20% of weight loss.  However, it did not take me very long to realize that while exercise is not even really necessary for losing pounds, it is CRUCIAL in having a healthy mental attitude toward all aspects of life.  Ever since I have unlocked that secret – there has been no going back for me.  My body, but mostly my mind and soul now REQUIRE physical exertion in order to be well.  I feel so lucky that I have found so many activities that allow me to work my body and are so very fun!!  Biking, hiking, skiing – cross country and downhill, tennis . . . and so many more exciting activities that I can’t wait to try.  (Next summer:  canoeing!!) 

Even more important than the workouts, is the new reality in my life: I take the time I need to nurture myself and my body.  My children are watching me!!  I am so relieved that now I am teaching them to seek their hearts desires and to prioritize the time and energy to follow their dreams into every single day!!  I am so excited to see where I end up and what I continue to accomplish.  I now feel like the sky is the limit.

A Season of Presence, Not Presents

We are full on in the holiday season. Presents are being given, you are debating taking down decorations now or in a week, and you are looking forward to the last few holiday parties with friends. During this most wonderful time of year let me ask: is your focus this season on Presents or Presence? How often do we run through the holiday season shopping, cooking, attending parties, get togethers, family gatherings, giving presents, leaving us feeling like we are doing well to “survive the holidays?” In keeping with the spirit of the season and focusing on being mindfully present in our lives, let’s take back this time of year and choose not to survive but to thrive.

Right now we are focused on what we can give to others. That is a wonderful mindset and something we should hold onto all year round. But it is also important to shower yourself with love and care. Here are a few FREE suggestions of gifts to give yourself during this season of spending.

• Time: Gift yourself 10-15 minutes during your day to be silent. Leave the journal at your side and spend time in quiet reflection. With no expectations, allow your mind to quiet and your soul to rest.


• Forgiveness: “Failing is as certain as sunsets. Our greatest glory is not in never failing, but in rising up every time we fail.” -Ralph Waldo Emerson

Is there something that you need to forgive yourself for? What can you learn from that experience as you rise up and continue forward?

• Self Love: Take some time and fill out this Self Love Letter from my Self Care lecture here at H3. Take some time to connect with all of the reasons why you are awesome!


• A Sense of Humor: He (she) who laughs, lasts. A good laugh can do amazing things to clear out the darkness. Smiling (even when you do not feel happy!) can change your outlook. Remember, every passing moment is the opportunity to turn it all around.

Are you thinking about New Years Day coming up? Are you stressing about writing New Year resolutions and making this year the best yet? Check out this great blog post written by Lisette last year, she offers a new perspective on looking at the New Year.

Sharing Success: Matthew Brown

[caption id="attachment_9086" align="alignright" width="200" caption="Matthew before visiting Hilton Head Health"][/caption]

During 2011, my weight took on new highs, my health sunk to new lows and my doctors had me go through the preliminary classes and tests for bariatric bypass surgery. I had been repeatedly told by everyone I spoke to that this was probably my last chance for a healthy life. Without a radical turnaround in my lifestyle, my diabetes, hypertension, sleep apnea, venous insufficiency, edema and morbid obesity had me facing an early grave. My wife and I had accepted the surgery as my only option, and we began planning a nice get away to Tortola before starting the final pre-op stage.  The week before Thanksgiving, depression set in as I figured it might be my last holiday season. Then out of the blue, my wife Donna informed me that she had changed our vacation plans and we were going to a place called Hilton Head Health, a weight loss spa. She told me I needed to have a check-up and get clearance from my primary physician to go. When I told my doctor about our plans, he said “Diet and exercise? Go!”

We arrived at H3, greeted by our personal concierge, Keila. Keila told me that not only was I worth it, but she could see it in my eyes, I could do this. She was a constant support throughout our stay, helping us schedule everything we needed, even giving us rides when we couldn’t find one.

We were weighed in - I was 490 pounds and Donna was 268 pounds.

We went thru the H3 schedule and decided we would split up for the lectures to make sure we took advantage of everything we could during our ten-day stay. All the classes were informative, but Lisette Volz and Bob Wright stood out the most, with “Mindful Eating”, “Reading the Labels”, “Having a Plan”, “Writing a Menu”, “How to Deal with the Food Talk and Slips” being just a few of the topics they tackled.

The exercise classes were amazing - I didn’t think it was possible for someone my size to do this stuff, but I was willing to try, and here it is one year later and I’m still trying and succeeding. We set up personal consultations, my wife Donna with Lisette and I with Executive Chef Jen Welper. Both gave us the knowledge and motivation we needed to take home with us to make the H3 Healthy Lifestyle work in our lives.

When I was told how many calories I would eat a day I didn’t believe I could survive, but I was willing to try. How wrong I was! The food was excellent in my professional opinion (I have been a chef for over 25 years, graduated from the Culinary Institute of America in 1988).  Even the wait staff took a personal interest in us, making sure we had not only what we needed, but making us feel pampered too. We made sure to take advantage of the pool as often as possible, for free time as well as exercise, and as a reward, we ended each day with an amazing massage from either Mark or Whitney.

Leaving was not easy, but thanks to the staff of H3 we had the tools we needed to succeed.

When we got home we cleaned out the cupboards and refrigerators. The very next morning we shopped from the list we made in Lisette’s class. We’ve had our slips and have learned that’s OK - it’s natural considering our lifestyle before H3.  We are both healthier, happier and lighter than we’ve been since we got married in 2002.  Neither I nor my doctors can believe the results I’ve had thus far – WITHOUT weight loss medication or gastric operations. I saw my Primary Physician on June 22^nd, six months after leaving H3. Incredibly, I was told I was no longer diabetic, although the diagnosis will be left on my chart for two years before being taken off. My weight is now 297 pounds, down 193 pounds since leaving H3.

When I arrived at H3 I struggled to walk from the taxi to the building. Now, my wife and I walk and jog on a regular basis. My edema has reduced significantly. I no longer feel that this may be my last year, but that this is the beginning of many more to come, with opportunities that I did not and could not dream of before. H3 is truly a life changing and lifesaving program that I will never ever forget.

[caption id="attachment_9087" align="alignright" width="420" caption="Matthew after visiting Hilton Head Health"][/caption]

Update: In Januray 2013, Matthew was pleased to announce that he has now lost 193 pounds since his initial visit to Hilton Head Health.

Friday Fitness: Strength Training on the Treadmill

Many guests come to H3 and find that one of their favorite classes is treading. This is a great cardio workout that can be done at home, in the hotel gym, or on any piece of cardio equipment. But for today we are going to focus on the treadmill, and how to add an element of strength training to your workout.  I have 3 moves for you that will increase the challenge and benefit of your workout. Check out the workouts below and enjoy. These workouts are guaranteed to give you some looks of admiration from other gym goers.

Use the treading workout routine that we have posted here on h3daily.com.  Instead of doing the speed intervals, add in the strengthening exercises.

Workout Option 1

After Hill 1: 10-15 pushups

After Hill 2: 8-12 squats

After Hill 3: 1 minute of lunges

Workout Option 2: Advanced

After Hill 1: 10-15 pushups, 10-15 squats, 1 minute of lunges

After Hill 2: 10-15 pushups, 10-15 squats, 1 minute of lunges

After Hill 3: 10-15 pushups, 10-15 squats, 1 minute of lunges

Coaching Corner: Slowing down

Do you ever find yourself running from one thing to the next? Do you feel like you are just rushing through life? We live in a pretty quick moving world. We want fast internet, fast cars and often times find ourselves settling for fast food as we rush from one thing to the next.
This rushing has a bigger impact on our lives than we think. When we rush, we miss out on the beauty, function, and adventure around us. When we grab quick food and eat on the go, we miss out on the opportunity to taste our food. To give our working bodies the best fuel it needs to function well. When we rush through life we miss out on interactions we could have had, witnessing the scenery and views changing.

I am naturally a fast walker. People frequently comment on how fast I move down the hallways at H3. In an effort to slow down and relax, I started walking a .9 mile loop around my neighborhood in the morning. The goal was to walk slow and walk like I have nowhere to go or nothing I’m late for. It has been an amazing way to start the day! When I slow down my body, my mind slows down too. I have more clarity on what is going on in my life. I use this time to set my intensions for the day.

I caught myself one morning while out on my walk, pushing the pace. I started late and was trying to rush so that I would not be late for work. And just like my steps, my thoughts became rushed and anxious. Once I was aware of this connection and slowed down, I was amazed that the anxiety went away as well. Controlling our anxious and hurried minds could be as easy as slowing down out pace.

How can you slow down today?

Can you take a walk outside, and here is the key, not for exercise?

Can you say “no” to something?

Can you take an extra moment to let someone in, in traffic?

Can you take time to pack a meal at home before heading out for your day?

What is one thing you can do to engage with the world around you?

Coaching Corner: Take a Pause to Celebrate Achievement

The journey to weight loss and lifestyle change is often a path paved in goal setting and achievement. We set big goals that provide a direction and vision of our ideal level of wellness; smaller goals are then established to close the gap.

 What happens when we reach a goal though? Often times we pause for a moment to look around and reset to the next goal on our path.  We are on a journey after all and want to continue moving forward, but it is the pause that I want to look at today. Just like in the flow of music down a stanza, the pauses and rests can be just as powerful and meaningful as the notes being played. Our pause at the attainment of a goal is a valuable part of our journey.

Sometimes we do not want to pause out of fear that we will lose momentum. If this is the case, go back to your vision of your ideal level of wellness and what you want as part of your future. Reconnect with that vision and what that means to you. Often times after a significant pause or rest in music it begins to builds, the momentum picks up and you reach the most exciting and meaningful part of the song. You do not turn off the iPod at the rest thinking that the song is over, you embrace the pause and wait with anticipation for the music to build and continue on.

Once you achieve a goal, whether a milestone or an inch pebble, take a moment to celebrate.

5 ways to celebrate your achievement:

1. Write down the date and specifics of the achievement in your calendar. It is a historic day and worth recording. Continue to do this and you will be able to go back and reconnect with past achievements in your journey. Stay close to what you have done and how far you have come.


2. Tell someone. It is not bragging! Think about how excited you are to celebrate good news with a loved one. Don’t celebrate alone. By verbalizing your success it reinforces the achievement and allows you to share your journey with those close to you. We were not made to be alone.


3. Do something about it. Use your new success, put it into action. Show it off. If you reached a fitness goal, seek out a way to enjoy it. Go hiking, kayaking, or sign up for a 5k. If it is a weight loss goal, go shopping for something new. It doesn’t have to be a new closet of clothes, but something new that you are proud to put on. If it is a nutrition related goal, try cooking a healthy balanced meal for others. We have some great ideas for you!


4. Give thanks to those who support you. Show gratitude for those who are with you and offer support on your journey. Gratitude is good for your health. It is amazing the impact that a 99 cent greeting card with a hand written note or a simple thank you can have. Whether it is your trainer, friend, spouse, or the butcher who portions out your meat at the grocery store, give gratitude for those who build you up.


5. Take a picture. Snap a pic of the meal you made, fitness adventure, or even the scale! Print it out and fill your space with snapshots of achievement. These will be reminders to you on good days and bad that you are a success!

 

Friday Fitness: Speed Training

Tomorrow is race day here at Hilton Head Health. It is the eve of our 3^rd annual Devin’s Dash and the air around H3 is buzzing with excitement as people get ready to travel the 3.1 miles from start to finish. Everyone goes into the race with a different goal in mind, some are going just to complete. Others are looking to improve their time and set a new PR (personal record). One thing that I often hear is, “aright I have done the impossible..I know that I can run a 5K without stopping! Now I want to work on getting faster!”  So how do I go about building up speed?

First off, it is important to have a foundation of training. You should be able to consistently run at least 3.1 miles. If you are still building your base and growing the amount of time that you are running, focus on that first. Having that solid foundation is crucial for building up speed and injury prevention. Speed work should make up no more than 20% of your total weekly mileage and should be done on non consecutive days.

Here are 4 workouts that can be done to build speed:

• Striders


• Tempo


• Interval


• Fartlek

Striders: These are short burst of swift running for about 30 seconds. Begin on a flat straightway, gradually accelerate for first 10 second to a challenging speed maintain for about 10 seconds and then decelerate for last 10 seconds. Keep the body upright and relaxed. Focus on a quick and relaxed cadence.  Repeat about 6 times post workout. Great place to do these repetitions is barefoot on a grass.

Tempo: This is a swift, sustained pace workout designed to build up the pace and encourage you to run faster for set period of time. For the 5Kers out there a great tempo workout is do a 5-10 min warm up at an easy pace. Follow that with 15-20 mins at a more challenging pace. Then finish the workout with 5-10 mins a easy pace. How do I determine how fast I should run? The quick and dirty advice is find a pace that it uncomfortable and hold there for the 15-20 mins. How often too we find our conversation pace and fall into a routine. This workout is designed to push you out of that routine and out of your set pace. It is more uncomfortable but that is where the speed is built!

Interval: Intervals are structured bouts of speed for a specific distance or time, followed by a specific recovery period. For those of you who have built your base off of Couch to 5K plans, these are walk/jog intervals where the walk is the recovery and the jog is the speed. These can be done my distance (the track is a great setting for these) or by time. If going by distance at the track a great workout is run 200 (half a loop) at a challenging but sustainable speed, then jog a 400 (one whole lap). Repeat this 6-8 times.

Fartlek: This is Swedish for “speed play” and that is what this workout is all about, playing around with speed intervals. They are unstructured intervals that can be included into a workout. Ex. From here to this fence I am going to run hard. Find that challenging speed, accelerate to the fence and then settle back into conversation pace. These can be a fun way to shake up the usual route. Just like the other workouts, keep good body position, body upright and relaxed.

Laughter

Nothing can banish a bad mood quicker than laughter. It is infectious and once you let it in, it can transform your day and outlook.  Laughter offers more benefits then you might think, it can provide benefits to our physical, emotional and social health

Physical Benefits	Emotional Benefits	Social Benefits
Relaxes muscles Improves memory Increases immunity Decreases pain Releases endorphins Improves sleep quality	Relieves stress Improves mood Reduces anxiety Shifts perspective Helps to relax Enhances creativity	Strengthens relationships Improves trust Enhance teamwork Provide a connection Increases attractiveness Brings comfort to social situations

How to increase laughter and joy within your life:

• Share one funny thing from your day with a loved one.  Knowing you have to share something, will keep you looking around throughout the day for opportunities to
  laugh!


• Seek out the humor in situations. Take a lesson from Patch Adams, laughter can be the best form of medicine.


• Surround yourself with people that make you laugh. This people will help you find humor and being joy into your life. We are naturally attracted to those who lighten our day.


• Seek humor in conversations: ask others what makes them laugh. Tell a joke or a funny story. Research has show that not only does humor strengthen relationships but it makes individuals more attractive to the opposite sex.


• Laugh at yourself! You are probably funnier than you think you are. Stay relaxed and don’t take yourself too seriously.


• Fake it till you make it. By simply putting a smile on your face, it’s very hard to resist smiling inside as well. You might find others smiling back at you as well.

Need a quick laugh?  Check out this funny video called Stuff Dieters Say

Check out our Laughter Is the Best Medicine board on Hilton Head Heath’s Pinterest page!

Friday Fitness: Plank Variations

Friday Fitness this week is all about planks! If you have mastered the plank and are growing board holding still for minuets on end here are a few variations for you!

*Form is important for the plank, these are advanced moves. Make sure that you are comfortable holding the exercise first and then try out these variations.

Inch worm: Walk out to a plank position, hold for 5 seconds, when walk your way back up. Do 12 reps, 2 sets of this exercise.

Dynamic plank: Starting down in a low plank, lead with the right hand as you are coming up to a high plank. Do 6 reps leading with the right hand, and then alternate, leading 6 reps with the left hand. Do 2 sets.

Plank row: Hold a high plank and while alternating hands, bring one hand up toward your shoulder and raise your elbow up toward the ceiling. Lower down and repeat with the other hand. Right and left is 1 repetition, do 12 reps, 2 sets.

Triceps plank: Hold a low plank, hands together but do not interlace fingers. Push through the hands and rise up into a high plank. Modification: you can lead with one hand, just like the dynamic plank.  Do 12 reps, 2 sets.

Summer DIY Project: Create a Vision Board

What is a vision board?

A vision board is a visual representation of who you are, what you enjoy, where you want to go, what you want to achieve in your life… or more simply, it is poster board covered in a collage of torn out pictures from magazines.

How to create a vision board

1. Buy a poster board and cut to whatever size you would like. Tip: larger boards require more pictures to cover; I believe the best boards are packed with pictures. Enjoy filling it up completely.


2. Flip through old magazines. Tear, cut or rip out pictures that speak to you. Try to have a variety to magazines; it can be difficult to build a vision off of one gardening mag.


3. Glue down photos onto your poster board. Try laying everything out first and then gluing into place. Make sure everything fits and looks good!


4. Share with others. Display on your desk, in your room, somewhere you will see it regularly and stay attached to that vision.

5 reasons to create a vision board today

1. An alternative to journaling. Journaling is a great practice; it allows you to write out your thoughts, plans for the future, current challenges and strategies for being successful. But often we write these things down, close the cover on the journal and do not look at these things again. A vision board puts a visual on these ideas and keeps them present right in front of you. Remember: if you can see it, you can achieve it!


2. It reminds you of who you are. Flipping through those magazines opens you up to dream. What do you want, where do you want to go, and what do you want from life? It opens you to new ideas and adventures. I found the words “Return to Sonoma,” it reminded me of a trip to Napa Valley when I was young, a place that I have always wanted to go back and visit again.  It reminded me of this place that I want to see again in my lifetime.


3. It inspires self-knowledge. Flipping through old magazines looking for something that shouts “that’s totally me!” is an opening experience. When building my board I was happy to find things that stood out to me, such as the word cardigan and a picture of a cup of coffee; the former a staple in my wardrobe and the later an essential part of my morning routine.


4. Unlock your inner creativity. We are all creative people, but this can tend to get buried under work reports, workouts and our daily schedules. When you tap into that inner creativity, it can expand your world and the way you view it. Step outside your comfort zone and create!


5. A fun activity to do with the kids or friends! The act of creating a vision board can be a lot of fun, sitting around on the floor cutting out pictures. It can be even more fun, sharing the finished project with family or friends. It is a great way to share stories and get to know people more. I have a picture of a black lab on my board. This is for my black lab I had growing up who was around for 17 years. When I think about growing up at home, I always think about sweet Abby.

Coaching Corner: Getting to Know You

“Comparison is the thief of joy,” this is a quote that was first spoken by Theodore Roosevelt and can really resonate with a lot of people. In our quest to become our best selves it can be tempting to look around at others and get discouraged with our efforts and with ourselves. Be on guard against the temptation; stay focused on your journey.

Diversity is what makes the world unique. We all have different things that we bring to the table. Different strengths and abilities, different perspectives and yes, different body types as well. Here are 3 ways that we can stay focused on our journey and live a joy-filled life.

1.    Know who you are and be clear of your vision

“The more you know who you are, and what you want, the less you let things upset you.” –Lost in Translation

Know yourself; know your strengths and motivators. Know those things that you do well and what you value. If you are unsure take these questions to the classroom of silence. Close the door on the busy world and brainstorm. Here are some more questions for self reflection.

• What is one goal that motivates you?


• What is something that you look forward to almost every day?


• What is the best compliment that you have received?


• What is one quote or reminder worth reviewing daily?

2.    Every life is unique and different

“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid” – Albert Einstein

Know that you are unique and different. Look at what YOU are the best at doing. Look at athletes in the wide world of sports, there are many different body types that make them the best at what they do. Michael Phelps’s has a body build for swimming, not sprinting like Usain Bolt. Gymnast Shawn Johnson won 3 silver and 1 gold medals in the 2008 Beijing Olympics. She is open about her struggles with body image.

 

“I was at the Olympic Games winning medals and I still doubted my image. I doubted what I looked like. That's sad. Girls should be taught different than that. I think everyone should be taught different than that." –Shawn Johnson

Always be your best and know you have different abilities, strengths, and celebrate that!

3.    Become the best version of YOURSELF

“Always be a first-rate version of yourself, instead of a second-rate version of somebody else.” - Judy Garland

Do not try to be anyone else then you. This does not mean that we are not open to change and growth, just the opposite we are continuing to learn and grow into who we are. Pursue those things that you enjoy and celebrate progress! Keep that vision in front of you. Glance at others only in passing, stay focused on your journey and be joyful!

Friday Fitness: Happy Feet

It’s Fitness Friday and today’s topic is on footwear! Proper fitting shoes are so important for injury prevention. When you think of how much time we spend on our feet, a good pair of shoes is the best investment we can make toward an active lifestyle. Here are some tips for selecting a good pair:

• Go to a running shoe store where they can assess your arch and foot fall by assessment. It maybe a little more expensive, but that knowledge is key! Make sure you are getting the best shoe to support your foot and facilitate good movement of throughout exercise.


• Get measured so you know what your foot size is for workout shoes. Shoe sizes vary on brand and purpose, make sure yours fit properly.


• Shop at the end of the day. After being on your feet all day your feet swell. This happens during exercise as well. You want slightly larger shoes to allow room for your feet to swell during exercise.


• Bring old shoes with you to the store. You can see a pattern of where the shoes are worn out, and get an idea of what your foot fall looks like, and where you need the most support.


• Forget fashion! Bright and colorful shoes are fun but the most important thing is function! If they are not the best fit then forget them. Try adding color through your workout clothes instead.


• Date your shoes. You want to replace your shoes every 6 months or 500 miles. This is very important because the support in the shoes begin to deteriorate. Change out your shoes and remember that they an investment in your health.

Now that you have some new kicks, here is a fun activity to do with them. If you are interested in beginning to run but not ready for anything formal, try adding in some fartleks to your workout. Fartlek is Swedish for “speed play”, and are short bursts of speed that puts you in control. Try going out for a brisk walk, pick a location (such as that tree about 50 yards away) and jog to it. Then resume your brisk walk. Repeat as often as you would like.

More serious runners, this adds variety to your runs and promotes quick leg turnover. While out for a run, throw a few fartleks in.  Pick up the speed to a faster pace and then ease it back down.

Have a great 4^th weekend and have some fun with some speed!!

Lessons learned from my Father

Happy Father’s Day to all you fathers out there! Today is a great day to celebrate our dads and acknowledge all that they have done for and taught us throughout the years. More and more I am realizing the habits that I have taken from my father and the wisdom that he demonstrated. It is a rule in life that you can’t admit this until you are older and wiser J Here is a list of 20 things that my dad has lived and showed me.

1. Drink coffee..but not too much!


2. Tough times don’t last, but tough people do


3. You always have to be willing to laugh at yourself. Do not take yourself too seriously.


4. Find what topics light people up, their interests, and ask them about it.


5. Have a sense of adventure, travel, experience, try new things!


6. The importance of physical activity, get outside, it is good to move. (I was running track in kindergarten!)


7. Help others help you


8. Successful people do what unsuccessful people won’t do


9. The value of an education, in school and by gaining experience in the “real world”


10. Work hard, play hard. Go on vacations!


11. The value and importance of work—Do what you love, love what you do.


12. Travel is important, you have to be willing to step outside your comfort zone to see and experience new things


13. The importance of being a team player


14. You are never too old to learn or try something new


15. The value of a good power nap


16. Err on the side of conservative (didn’t like this one when I was young!): be thoughtful, mindful when taking risks.


17. Dance, be silly, laugh!


18. Watch television in moderation


19. You have to show some grit in life, you can always change your situation


20. Make mistakes, laugh at them, but learn from them

These are just a few lessons that I picked up from my dad. He has lots of sayings, things that I will use for the rest of my life.

What are some lessons or quotes passed on from your father?

Friday Fitness: How much should I drink while exercising?

Today is the first day of June and the summer months are officially here! For many people across the country you have been experiencing the summer-like heat for a few weeks now. As the temperature is rising, let’s not retreat to the gym, but embrace the warmth of the sunshine. With that being said, let’s exercise smart by talking hydration!

A few weeks ago I participated in the Qualifier marathon in Bay City, Michigan. I chose this race to escape the heat of the south, the average temperature in years past has been 50’s to low 60’s. Come race day the temps started in the high 70’s and by the end of the race were up in the high 80’s...not ideal! As a result of soaring temps, duration of exercise and an improper hydration strategy, I found myself in the medical tent suffering from hyponatremia. This is a very serious electrolyte imbalance, where a significant amount of electrolytes (sodium, chloride, potassium, calcium and magnesium) are lost through sweat. If those electrolytes are not replaced and only water is taken in, then an imbalance occurs. Think of a cup of salt water, pour out half of the contents (lost through sweat) and fill it up with water. You have diluted salt water; this is where I found myself post race. Although I was taking an electrolyte supplement, it was not enough to balance what was lost on that very hot day through intensive exercise.  I am amazed and deeply grateful of how my body responded to this condition—our bodies are truly incredible and although fragile, also extremely resilient. I am going to be honest that it was not an easy or pretty road back to proper balance but again I am grateful for my body and plan on respecting it more by learning what I can do to allow it to function at its best under hot conditions!

Although marathon participation is an extreme form of exercise, we can all benefit from a proper hydration plan to fuel our activity. During the cooler months, you may have found it easy to go out for a long walk and not bring any water along with you, but as the temperature rises it is essential to rehydrate during prolonged exercise.

A general hydration plan looks like this:

• 1-2 hours before exercise drink 15-20 oz of water


• 15 mins before exercises drink another 8-10 oz


• During exercise, drink 8 oz every 15 mins


• For activity lasting over an hour, you may want to consider an electrolyte replacement drink or supplement.

To establish a more specific hydrating plan, consider calculating your sweat rate.

• Choose a day/time that is typical of when you exercise. Also plan on doing a workout that is typical for your routine. Sweat rate can vary depending on conditions and intensity of workout so you want to set up your experiment as close to normal conditions as possible.


• Before going out for your workout, weight yourself without clothes, moments before heading out.


• When you return, towel off and immediately step on the scale without clothes.


• Subtract your post workout weight from your pre workout rate and convert that number into ounces. If you consumed any fluids during your workout, add that to this number (example: you lost a pound and drink 16 oz, your total fluid loss is 32 oz).


• Divide this number by 4 to determine how much you should be drinking every 15 mins.

If you have any questions or want me to review your math, leave a comment below!

One Year With Hilton Head Health

Today is my one year anniversary of starting work at Hilton Head Health. I first came to H3 as an intern while I was getting my undergrad in health promotion at Auburn University. In one of my classes a professor was sharing a story about a student doing her internship in Hilton Head. She was going on beach walks and teaching pool classes—I thought, where do I sign up?! I was thankful to be selected from the very competitive pool of applicants (it was the only internship I applied for… yikes, what was I thinking!) and I loved every minute of it!!



After leaving H3, I went to grad school at the University of Georgia and got my masters in public health. While in grad school and working with H3 on a project, I heard about the new H3@Home coaching program, it was an “ah ha!” moment for me. It was the path I was looking for and didn’t even know it. I began the intensive training to become a certified wellness coach. When a position opened for a new coach at H3 I jumped at the opportunity!

 Since starting at H3, I have made amazing friends...



Had the ability to share my passion for running with guests, some participating in their first race ever!



I have coached and personal trained many, taught lectures and lead fitness classes for even more.



I love my job because every week is brand new. New people from around the country and world (Hi, Susan O and Debbie W!) come to H3 with the hope and determination to create and define a new life for themselves. People call H3 the happiest place on earth (once you get out of treading) and that has everything to do with attitude and passion!



We are where we are supposed to be right now in this moment for a reason—I truly believe that. Every day and every moment you have the ability to change someone’s day, or even your own; either by a smile, kind word, prayer, or resolve to pick up and carry on.

 What can you do today to create a better life for yourself or brighten the day of those around you?

In this life we cannot always do great things. But we can do small things with great love.  –Mother Theresa

 

 

 

Sharing Success: Justine

Justine wrote this on her birthday last week. She is an amazing example of determination and sustained success. What a difference a year can make!

[caption id="attachment_7914" align="alignright" width="143" caption="Justine - Before"][/caption]

[caption id="attachment_7913" align="alignright" width="152" caption="Justine - After"][/caption]

Today, I am happier and healthier than I can ever remember being as an adult on my birthday.  One year ago today I made the decision to change my life.  I was miserable.  I was obese, severely depressed and stuck.  I saw the rest of my life as being as sad, lonely and miserable and didn't know what to do about it.  My mother offered to take me clothes shopping to cheer me up since it was my birthday.  We parked at the mall and I walked into the store only to have a panic attack as soon as we reached the "Women’s" section.  I burst into tears and demanded that she take me home.  We got back in the car and on the way home I cried and cried and then turned to her and said, "I have a problem and I need some help." I had been looking at H3's website for a couple of months leading up to this and had an idea that a place like this could maybe be part of my answer.  Through tears I told my mom about the website and the facilities, and when we got home we looked at the site and made the phone call.  On June 6th 2011, I arrived at H3 for a month long stay.  I can truly say that the decision to go to H3 saved my life in every way possible.  My life is now completely different. 

During my stay at H3, I lost 12 pounds and gained a renewed sense of self and purpose for my life.  The impossible now seemed within reach.  From the day you arrive, the staff starts preparing you for when you leave—the main goal being maintaining and adapting your newly found enthusiasm and tools for healthy living into your everyday life.  Before leaving, I signed up for H3 @ Home Coaching with Amy Kelderhouse.  That's when my real work started.  I threw myself into my new lifestyle head first and have never looked back.  I started cooking all of the meals for my family and have become quite the chef, finding healthy recipes and trying them out on my very willing family.  I plan all of my meals in advance and make sure I'm getting the appropriate nutrition.  I started running...ME!  The girl who once said, "I will never understand people who run"....that's ME now!  I run 5 days a week and truly look forward to it!  I've had depression for 15 years and I have YET to find ANY medication that works better for me than my natural endorphins.  I am happier and more even keeled than I can ever remember being in my entire life and it is due to my now very active lifestyle. 

Most importantly, I am healthier.  In just under one year I have lost close to 60 pounds, gone down 3 sizes in clothing and can now shop in all of my favorite stores.  My body is still a work in progress, but my confidence and my self-esteem have reached never before seen levels—and even better, I now see a future for myself that is entirely possible.  H3 let me take control of my own life and I am forever grateful to Amy and the rest of the staff there for that.

My weekly phone calls with Amy were a lifesaver.  It was so helpful to be held accountable to someone.  It was also a weekly reminder of everything that I'd learned at H3, and if you've met Amy, you know that her sunny personality and sincerity can make any frustration you may have just disappear!

Friday Fitness: Lunge Into Action

One of the best exercises to tone and strengthen legs is the lunge. It targets the quadriceps, glutes and hamstrings. This is a great body weight exercise that can be done anywhere. But let’s face it; lunging back and forth across the living room can get a little boring. Try out these lunge variations with added weights to change up the work out, and kick up results!