Fitness Friday: The 5 Best Old School Exercises

At Hilton Head Health, we understand that it can be difficult to choose the best fitness options for you with such a great variety of workouts these days. That's why we've created a personalized weight loss program, wellness program and variety of fitness regimens and classes for all our guests to help them reach their individual weight loss and wellness goals and achieve lasting results.

Today, we've decided to pull out 5 simple, classic and old school exercises that have been proven to work over the years. These workouts (in one sequence) form a full-body, fat burning workout routine that is fun to do!

First, start by walking.

1.  Walking: 30 minutes

One of the easiest forms of exercise for most people, walking has been proven time and again to have many health benefits.  Research has shown that walking just 30 minutes or more a day can help:

• reduce the risk of heart disease


• improve blood pressure, blood sugar levels and blood lipid profile


• manage body weight and reduce the risk of obesity


• enhance mental well being


• reduce the risk of osteoporosis


• reduce the risk of certain cancers


• lower the risk of type 2 diabetes

After the walk complete 1 set of each exercise, then repeat the cycle until you have done each exercise 3 times.

2. Squats: 15-20 Squats per set

Squatting is one of the most functional exercises we can do.  We use a squatting motion all the time in daily life, from getting out of a chair to bending down to pick up something off the floor, being able to properly squat is crucial to staying mobile.  Squats are more than a leg exercise.  Squats are a whole body movement which when done properly:

• works the core,


• improves balance and mobility,


• help burn fat,


• improve bone health


• and possibly reduce the likelihood of injury.

3. Push-ups:  As many push ups as you can do

This is one of the best exercises to work the upper body, push-ups can be done anywhere and require no equipment whatsoever.  Push-ups deliver a lot of bang for your buck, as they work the:

• chest,


• shoulders,


• triceps


• and core muscles all at once.

4. Plank: 30 seconds (Try to work your way up to 1 minute.)

Planks are one of the best exercises to work the entire core: abdominals, lower back, and postural muscles, glutes, and hip muscles.  Planks can help:

• to prevent back injuries


• and increase your stability during all other exercises.

5. Fire-Hydrants: 10-15 on each leg per set

Fire-Hydrants activate and strengthen the glutes and hip muscles which are often weak and imbalanced on people, especially runners. Focus on keeping good form with your hips level the whole time.

For more direction and modifications of the workout routine, check out this video-



We hope that enjoy this fat burning, full-body workout routine! Which of these old-school, classic exercises are your favorite?

Fitness Friday: The H3 World Cup Workout

Here at Hilton Head Health, we love to make our workouts and activities fun, varied, and effective. So, this week we decided to pull some inspiration from the World Cup. We've created a fun, fat burning workout designed to help you reach your weight loss and wellness goals. Whether you play soccer or just love to watch, grab a soccer ball and enjoy this full body fitness workout.

Perform all 5 exercises for 30 seconds each, then take a 30 second break. After your break, repeat this process 5 times.

Lower Body and Core

• Toe Taps


• Mountain Climbers or Burpees


• Lunge with a twist

Upper Body and Core

• Push ups

Core

• Knee ups or Pass throughs

 



 

Fitness Friday: H3 Summer Biking Guide

Biking is awesome exercise but you should be properly prepared before you start pedaling this summer. Use these tips and benefits so you can bike like a pro!



1. Pre-ride Checklist:

• Check your tire pressure.


• Seat Height - when standing on the ground, your seat should be at your hip height. When sitting on your bike, the leg which is extended should have a soft knee (not completely straight but not too bent either).


• Grab your helmet.


• Fill your water bottle to stay hydrated.


• Make sure you have a blinker/reflector if you’re riding at night.


• Wear bright/neon clothing on dark or rainy days.


• Plan your route before you start riding.


• Wearing headphones/earbuds is highly not recommended.

2. Sitting Properly:

• Practice good posture - sit up straight and remember to not slump over the handle bars.


• Knees should bend with your knee caps facing forward, not out to the sides.


• Knees should never hyperextend, always keep a slight bend at full extension.

3. Riding Etiquette:

• Ride in the same direction of traffic.


• If there is a bike lane, USE IT.


• Use signals to indicate turns and stops.


• Follow all traffic signals.


• Always pass on the left, and verbally communicate when passing: “coming up on your left” or “passing on your left”.


• Be predictable. Make drivers, other bikers and pedestrians aware of your actions.


• Give yourself space between other bikers, pedestrians, and cars.

4. Benefits of biking:

• Reduces CO2 emissions.


• Strengthens your quads, hamstrings, calves and abdominals.


• Low impact exercise with less wear and tear on your joints.


• Get great exercise and take some time for yourself while riding to and from work!


• Increase energy AND boost endorphins!


• Biking is a cardio workout, therefore, strengthening the heart and improving oxygen exchange to the whole body.

Get out and RIDE!! Enjoy the fresh air and the beautiful environment around you!

 

Friday Fitness: Office Fit - 7 Exercises to Do at Your Desk

During the week, how much of your time  is spent sitting?

The answer is probably too much.

For some, getting up early to work out or trying to find the time after work, with family or household commitments, is challenging. Wouldn’t it be nice to actually get some of your workout in during the day at your desk and leave more time after work for family or other activities? These exercises won’t take the place of a regular cardio or strength training program but they will help to keep muscles toned and relaxed. Here are 7 exercises that can be done right at your desk with no equipment needed.

1. Shoulder circles - to relieve stress that can result from hunching over your keyboard:

Sitting tall, roll shoulders up by the ears and slide the shoulder blades down your back 10-12 times.  Then do the same with a forward motion, trying to open the space between your shoulder blades.



 

2. Knee raises - to tone your thighs and stabilize your core:

Pull knees up to your chest, alternating legs.  Try to pull up with the quadriceps and stay sitting tall to keep the core muscles activated.



 

3. Leg extensions - to strengthen thighs and stretch hip flexors:

Sitting in your chair, keep knee bent and raise your right foot up a few inches from the floor. Extend the leg straight out in front of you, thigh in line with your hip. Return to start for one repetition.  Aim for 10-12 on your right leg and repeat with your left leg for one set.



 

4. Tricep dips – (in your chair) to strengthen the back of the arms:

Put your hands on the arm rests of your chair and raise your body up and off the seat, pushing through the backs of your arms. Raise and lower without coming all the way down to a seated position for one repetition. Repeat 10-12 times for one set.



 

5. Knee to elbows - alternating side to side to work the obliques:

Sitting tall, rotate to the right side and bring your left elbow toward your right knee. Rotate to the other side bringing your right elbow towards your left knee for one repetition.   Aim for 10-12 repetitions on each side for one set.



 

6. Spinal stretch:  to alleviate back tightness and enhance spinal flexibility.

Sitting tall in your chair, rotate to the right by lightly placing your hands on the right arm or the back of your chair. Then turn to look over your right shoulder, keeping shoulders down and relaxed while rotating through the waist.



 

7. Neck and ankle circles:  to enhance ankle and neck mobility and alleviate tightness.

Sitting tall with your shoulders relaxed, slowly rotate the head all the way around 10 times and repeat in the other direction. The same can be done with the ankles, keeping the foot and ankle relaxed.



 

Extra Office Fit Tip: Try to walk around every two hours or so to not only get more steps in but prevent blood pooling in the lower extremities and be sure to keep hydrated during the day. Just these few changes and exercises can keep you happier and healthier at work.

Fitness Friday: Fun & Fit - The Beach Body Guide

When the sun's shining and you want to be nowhere else but the beach, try this workout to get some Vitamin D and a banging beach body. Who says you can’t enjoy some sand and sun and get a great workout, too! Check out these lower body, upper body, and core exercises to do while at the beach!

• Legs:

1. Side Leg lifts (Outer Thigh):

Holding on to a beach chair, lift and lower your leg, keeping your toes pointing in the same direction you are facing.

(Do 3 sets of 20 on each leg)

 



2. Squat (Quad/Glutes):

Sit your butt back to your beach chair and stand right back up. Keeping your knees behind your toes, lower your butt back first and then down to the chair, either sitting all the way down or just tapping the seat and standing back up. Keep your weight on your heels and your chest up as you lower yourself to the chair.

(Do 3 sets of 10)



 

3. Rear Leg Lift (Hamstrings/Glutes):

On hands and knees, extend one leg and extend it straight behind you until it hits the sand. Then lift your leg straight to the sky with your heel pointed up and lower down to the sand.

(Do 3 sets of 20 on each leg)



 

4. Lunge & Knee Balance (Hamstring/Glutes):

Holding a towel overhead, split your stance, keeping both knees at 90 degrees, lower your back knee toward the sand. Push off your front heel to stand up on one leg with a knee lift. Then lower your knee back to lunge position.

(Do 3 sets of 10 on each leg)



 

• Upper Body:

1. Chair dips (Triceps): With finger tips facing you, bend your elbows and lower your bottom close to the chair then extend and push through the palms of your hands. Keep hips close to your hands. To make it more challenging: extend your legs straight and do the same movement.

(Do 3 sets of 10)



 

2. Push-up (Chest): On your mat, place your hands just outside your shoulders and in a plank position - lower yourself toward the towel (an inch above the towel) and push back up to the starting plank position. Modification:  Lower knees to the towel.

(Do 3 sets of 10)



 

• Core:

1. Plank (Abdominals): Holding in the top of a push-up position, create one straight line from your tailbone to your head. Pull your belly button to your spine and keep your hips in line with your spine.

(Do 3-30 to 60 second planks)



 

2. In and outs (Abdominals): Pull both knees together and using a towel for additional support, put the towel behind your hamstrings. Then extend your legs away from you, holding for 2 seconds and then bring your knees back to the chest.

(Do 3 sets of 10)

To make it more challenging: place the towel on top of your legs and then reach overhead as you extend your legs, then return back to starting position.

(Do 3 sets of 10)

Fitness Friday: How to Tone those Trouble Zones

The most common female trouble zones are: triceps, waist line, hips, thighs and lower abdomen.

Here are 5 simple at home exercises that you can do to target those areas. Do 3 sets of 12-15 repetitions for each exercise.

1. Triceps:

Kick Back - Hold a pair of dumbbells, slightly bending over. Keep your back straight. Bring your forearms up then straighten your arms, keeping your elbows in place.



 


2. Waist line:

a. Russian Twist - Sit on the floor with your knees slightly bent and your back at a 45 degree angle. Then turn from one side to the other working the obliques. To make the exercise harder, hold a dumbbell while twisting.



 


b. Side Plank - Lie on your side then lift your body off the ground. Balance on your forearm and feet while engaging your core. Your elbow and shoulder should be aligned with your legs straight and your feet should be stacked straight forward.



 


3.  Lower body:

Lunge - Put one foot forward with your knee bent and foot flat; the other leg is straight behind you. Make sure your weight is on the front leg and your knee stays behind your toes. To make this exercise more challenging, add a shoulder press.



 


4. Lower abdomen:

Leg lift- Lie down with your arms by your side, head down and knees and legs together. Raise your feet towards the ceiling then slowly lower your legs. Stop when you feel your back is lifting off the floor.

Fitness Friday: Got Pain? Roll It Out!

You hit the pavement, walking or running, to achieve whatever fitness goals you set for yourself.  Then this dull, burning, annoying pain creeps up the front of your lower leg; limiting your performance and hindering your success.  You think shin splits.

I hate shin splints! I’ve changed shoes, tried countless inserts and arch supports, rested for weeks before walking/running again but they never go away.

 
Does this sound familiar?

If you aren’t an athlete or avid runner who’s recently intensified your training routine, chances are, the pain you’re experiencing isn’t shin splints. I can’t count how many times someone has approached me with questions on how to achieve weight loss if they aren’t able to walk or run an extended period of time because of shin splints.  Before thinking about training routines, my first question is -

Where does it hurt?

More times than not, they point to the outside of their shin at the anterior tibialus muscle - responsible for dorsi flexion (opposite of a calf raise) of the ankle joint. Far from where the shin splint pain would be experienced, near the inside portion of the shin, (along the edge of the shin bone.)  Immediately, I know I can have them walking/running in as little as 20 minutes, virtually pain free.  All because the pain they are trying to overcome is directly related to the muscle itself and the connective tissue around it.



 
Several groups of muscles located in the lower leg are responsible for movements like flexion/extension of the ankle joint, like pointing the toe and rolling the foot in and out.  Most commonly: the anterior tibialis muscle that runs along the front outside portion of the lower leg, the peroneus longus muscle that runs along the direct outside portion of the lower leg, and the calf muscles (gastrocnemius and soleus) that run along the back of the lower leg are responsible for how the foot and ankle move and help create the force to provide forward/backward movement.  These muscles are working constantly and become very tight and tense without us even knowing. They can contribute to knee and ankle pain.

Almost all of us have heard of massage therapy, trigger point therapy, and myofascial release therapy. And we’ve all seen these big round Styrofoam tubes hanging at the gyms that people climb on top of and roll about.  These tubes are tools that can be used to help perform these types of therapy from a ‘self’ prospective (i.e. self-myofascial release).  If you haven’t the slightest idea about these forms of alternative medicine, type in ‘MFR techniques’ into a search engine and you will have bathroom material for days.

Now to return from the tangent; with the amount of work being done by these muscles, they need a little love from time to time and what I do with those who have incorrectly diagnosed themselves with shin splints is give that love.

I have them sit or lie in the crunch position with one leg straight in front and the other remaining bent.  On the bent leg, I take one hand and place it on the inside of the knee while taking a lacrosse ball (massage balls work great, too) and apply pressure to the muscles of the lower leg from just below the knee to about three to four inches above the ankle joint and work up and down, left and right until I find problem areas.

Although, I can tell by the way the muscle feels beneath the ball where these spots might be; another indicator is the sweat beads that run down the brow of the client as they start to squirm and wince with discomfort.  I apologize but this isn’t something that is very enjoyable but the pain is necessary to ensure great enough tension to cause the muscle to relax and to loosen the surrounding fascia tissue, so… LEARN TO LOVE IT!



 
Once a problem area is targeted: slow the rolling to a stop, keep steady pressure for about 10-15 seconds then slowly roll off the area.  I’ll keep moving up/down and across the leg searching for more painful spots and applying steady pressure to each of them, periodically going back to each spot for about ten minutes.  Then, I repeat the process on the other leg.  After isolating the muscle with a ball, I’ll take a hand held roller (similar to a dough roller, which will work wonders if it’s all you have) and make about 10-20 passes up and down the lower leg.

Once complete, I perform: a calf stretch by flexing the ankle toward the front of the knee and curling the toes in the same direction, an anterior tibialis stretch by doing the exact opposite movements of the calf stretch and an easy stretch to the peroneus/fibularis muscles by keeping the ankle at 90 degrees or the sole perpendicular to the ground then lightly forcing the sole of the foot toward the inside while slightly tilting the toe in (supination and eversion of the foot), all done with a straight knee.

After holding these stretches for 20-30 seconds, I help the client up and have them try out their new set of legs!  This process will need to be repeated periodically but the good new is, it will probably never be as painful as the first time around.

Happy Treading!

Fitness Friday: High Intensity Jump Rope Interval Training

30-Minute High Intensity Jump Rope and Body Weight Interval:

A  simple but effective way to get your heart rate up and work your muscles using a jump rope and a timer or stop watch. Have fun!

1 minute jump rope

• 30 seconds squats

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1 minute jump rope

• 30 seconds push ups

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1 minute jump rope

• 30 seconds sit-ups

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1 minute jump rope

•  30 seconds reverse lunge (alternating legs)

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1 minute jump rope

• 30 seconds tricep dip

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1 minute jump rope

• 30 seconds plank

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Repeat 4 times

Take 1 minute break between rounds

At–Home Gym: Our Fave Fitness Products

The benefit of having a home gym is the home gym fits in your schedule. Sometimes new appointments show up, meetings go long, kids need to be taken here and there, and getting yourself to the gym seems impossible. But when you have fitness equipment at home, you can save time, money spent on memberships you don’t use, have privacy within your own home, and customize your own workout. Check out these top fitness products which are great for creating an at-home gym.

[caption id="attachment_11279" align="alignleft" width="289"] Photo Credit: www.workoutyourdiet.com[/caption]

 

1. Resistance Band ($5-$15): This is such a great and simple tool to use. A band can be used for a full body resistance training workout. From upper body to lower body to core, bands challenge the muscles to not only contract but also lengthen in the negative part of the movement (for instance the eccentric (down) movement of a bicep curl). Each color band represents a different resistance. Starting with the least to heaviest resistance the colors go: yellow, green, red, blue, purple, and black. This is also a wonderful tool to use while traveling as well. Weighs almost nothing and can be folded up to fit in any small space of your suitcase.

 

 

 

[caption id="attachment_11278" align="alignleft" width="300"] Photo Credit: www.racerxvt.com[/caption]

2. TRX-Suspension Trainer ($125-$185): Similar to a resistance band, however allows for more range of motion and a better use of supported body weight. A TRX strap can be used for a full body weight training workout. The TRX leverages gravity and your bodyweight, providing greater performance and functionality over using large exercise machines (which costs hundreds and hundreds of dollars). You're in control of how much you want to challenge yourself because you can simply adjust your body position to add or decrease resistance. Also the TRX is great for travelling because of its foldable and light qualities.

[caption id="attachment_11271" align="alignleft" width="98"] Photo Credit: www.everythingyoga.com[/caption]

 

3. Mat ($10-$25): A mat is a very simple product that can be used for many exercises. A mat provides support for your knees, hands, and back when doing floor exercises and also assists you doing Pilates and Yoga at home as well. Consider the thickness of your mat; a mat that’s too thick can make you unstable, but one too thin can leave you sore post-workout.

 

 

[caption id="attachment_11276" align="alignright" width="250"] Photo Credit: www.exrx.net[/caption]

 

4. Fitball ($8-$10) and Dumbbells (Varies based on weight): A fitball is a favorite because the ball can be used to facilitate resistance training by acting as a bench or chair. Seated on the ball you can use dumbbells on your arms or lying down on the ball you use it to execute a bench press or chest fly with dumbbells.  Additionally, the ball is perfect for abdominal and lower back strengthening exercises. Fitballs have different sizes (55, 65, 75mm), therefore the taller you are the bigger the ball you will want to get. The traditional size is a 65mm for anyone between 5’4” and 6’.

[caption id="attachment_11267" align="alignleft" width="150"] Photo Credit: www.drugstore.com[/caption]

 

5. Balance Disc ($12-$18): An awesome tool to not only practice balance on, but also a wonderful way to strengthen your ankle muscles and balance. Balancing one 
foot on each or both feet on the same disc, this creates air displacement and an unstable platform for your feet. The unstable platform strengthens the ankles and improves balance and flexibility. Incorporate this into your weight training, by standing on top and adding bicep curls, shoulder presses, or tricep kickbacks—getting an upper body and balance workout in one!

[caption id="attachment_11272" align="alignright" width="200"] Photo Credit: www.academy.com[/caption]

 

6. Foam Roller ($15-$50): Exercise can leave our body feeling sore and tight. Having a foam roller at home can help reduce soreness and release some muscle tension. Foam rolling is a form of self-myofascial release which is used to inhibit overactive muscles. Using the foam roller is a form of stretching that improves soft tissue extensibility by relaxing the muscle and allowing activation of the antagonist muscle. Foam rolling can sometimes be uncomfortable, but releasing this tension 1-2X/week will make the rolling more and more comfortable and improve full range of motion for the whole body.

 

[caption id="attachment_11274" align="alignleft" width="200"] Photo Credit: www.yogaaccessories.com[/caption]

7. Yoga Strap ($10-$15): Using a yoga strap is a great way to help assist and progress stretching. Using a strap delivers the benefits of assisted stretching with a partner. Having multiple loops permit deep, gradual stretching of major muscle groups with greater safety, control and effectiveness than is possible unaided. The strap is a simple tool that also can be brought with while travelling. Stretching our muscles help to improve range of motion and improve the body’s elasticity. We want to not only be strong, but functional and mobile as well and using a strap like this can assist in making stretching less forced and improve flexibility.

Fitness Friday: Squat and Lunge Alternatives

If you have knee pain or knee issues, check out these squat and lunge alternatives. These exercises will help strengthen your hamstrings and quadriceps without putting pressure on your knees.

Friday Fitness: Grab Your Bike & Go!

We at H3  truly enjoy the sport of biking – especially time of year.  With more than 80 miles of trails and 12 miles of flat beaches, Hilton Head Island is the perfect place to enjoy the outdoors—and go for a bike ride.

As the spring weather is finally upon us, we challenge you to pull your bike out of the garage (if you haven’t already), lace up your sneakers and go for a bike ride! If biking is already a part of your fitness routine, spice it up by trying one of these ideas:

• Create your own SPIN session by using one of our H3Daily interval workouts on your bike


• Grab some friends and go on a nature bike tour—it’s a great opportunity to learn even more about where you live


• If possible, bike to work—it’s not only a great built-in workout at the beginning and end of your day, but it’s good for the environment

Fitness Friday: Treadmill HIIT workout:

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.

This treadmill “HIIT” workout is great for winter days, it will help you beat the boredom, improve your aerobic capacity and burn more calories with only 30 minutes of speed and heel intervals.

The workout is design for all fitness level; you can work at your own pace adjusting the intensity accordingly. Have fun!

Fitness Friday: Gateway Exercise

There are many people out there who simply dread the idea of exercising. I believe that with the right type of exercise (a “Gateway Exercise” so to speak) and an open mind, people can discover their own passion for exercise. For those of you who have been to Hilton Head Health while I have been here, you have probably noticed that I love my job. I think it is possibly the greatest job in the world, or at least it is for me. I absolutely love that I get to be active as a part of my paying work day. A stressful day at work quickly becomes less stressful when I get the rush of endorphins coursing through my veins after a 50 minute treading class. I have more energy, my mind is more focused, and I am able to manage stress in a seemingly perfect way. Not only that, but I get to share these experiences with guests from all over the world. However, my love of exercise was not always existent. In fact, there was a time in my life when the thought of exercise was a dread to me as well. It was not until I found an exercise that I do love, my gateway exercise, which I started to notice myself enjoying others as well.

Throughout middle school and high school the most physical activity that I ever got was during football season. Not because I was an all-star football player or anything, but because I played the Tenor Saxophone in the high school marching band. “You were in the marching band, David?!”... Heck yes I was! In order to have effective performing posture, the core has to be engaged at all times. Not only that, but we easily exceeded the daily recommendation of 10,000 steps per day during our 2 hour rehearsals. Don’t get me wrong, in a fitness contest we would lose BIG TIME to a football player, but it was still a physically demanding activity that kept us moving. Not only that, but the marching band was fun. I have always enjoyed a good melody; what a better way to get exercise in my life than to combine it with something else I enjoy.

When I look back on it, as silly as it sounds, the marching band was my Gateway Exercise. It got me used to moving more than I usually do. It got me used to being on a regular schedule with a physical activity. It got me excited to improve my physical capabilities so that I could perform better as a musician. Eventually I hit a point when I was getting sick and tired of feeling so scrawny and weak just from holding the Saxophone. That’s when I started to adopt a strength training routine so that I could bulk up a little bit (plus I figured I would have a better shot at being noticed by the ladies as well). One of my marching band buddies became my weight lifting partner. We would go to the high school weight room after classes at least 4 days a week for about 5 months. I was so motivated when I realized how quickly my strength was increasing. Heavy weights quickly became my new favorite form of exercise! I loved it so much that I decided to sign up for the summer football training bootcamp my senior year of High School. This is when I started to realize that, mentally, I was changing drastically. I joined a football bootcamp with no intentions of playing football. The bootcamp itself was fun enough for me. One year before this, I would have laughed at the idea of doing a bootcamp… especially just for fun! This bootcamp involved a whole lot of conditioning and a whole lot of elevated heart rate. The best part of it all is that my physical stamina and capabilities in the marching band my senior year was amazing compared to the years previous.

Now, not only did I love moving more, but I also loved heavy lifting and interval training. In fact, I loved them so much that I decided to go on and study Exercise Science in college.  So, let’s take a step back; because of my Gateway Exercise, I became open to other forms of activity. Even some that I remember hating in the past like jumping rope. It’s amazing how much the realm of possibilities open up when an open mind comes in contact with a Gateway Exercise. All of a sudden, being active is no longer a barrier to your every day life, rather, a natural part of it instead. I was fortunate to realize the marching band as my Gateway Exercise. What will yours be?

Fitness Friday: Improving Balance

Watch this quick video on ways to help improve your balance!

Fitness Friday: Introducing FITGO!

Check out H3’s new incentive program, Fitgo!



This a game designed to help you experience a variety of fitness components through cardio, resistance, core, mind/body, and circuit training during your stay at H3.  Fitgo is similar to Bingo; the goal is to complete five classes in a row.  After a line of classes is accomplished, a reward is earned.  The rewards earned increase in value with the more rows you have completed on your card.

• For the first row prize earned, you receive a TreadOn wristband.


• The second row prize is a packet of H3 Treading routines. Inside this packet are routines written by our Registered Dietician, Lindsay Martin, our Fitness Director, Danielle Dunn, and our Fitness Specialists Camila Pacheco and David Chesworth.


• The third row prize is a $10.00 gift certificate to H3’s Fit Shop.


• The forth row prize is a blue H3 t-shirt.


• The fifth row prize is awarded for covering the entire game board of 25 classes. This award is a collection chosen by our H3 chefs Jen Welper and Karla Williams of the 31 most popular Health Kitchen recipes.

So whether you are driven internally by the total body fitness experience in each Fitgo line or externally by the exclusive H3 gifts, this program is an excellent chance for you to get the most out of your stay at H3!

Fitness Friday: The 7 Great Benefits to Interval Training

Why Interval training?

1.  Efficient:

 Ideally for a busy schedule, interval training lets you squeeze in a workout in the morning after waking up late or during lunch. Interval training is a way to get a great workout in less time. Intervals can be done with 30 seconds to 1 minute of work to one to two minutes of recover (see example to the right), or a method called tabata. Tabata falls under the category of high intensity training and consists of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times, totaling four minutes. Who can make time for a 4 minute workout? 

2.  Burn More Fat:

When these intense exercises occur on a regular basis, the body increases its basal metabolic rate (BMR) to handle the new demands put on it. When you create an oxygen debt (for example: heavy panting during tabata) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. Instead of trying to use fat while you are exercising, you use carbs as fuel while you are exercising and use fat after the exercise has occurred. The short duration workouts of tabata were shown to burn an average of 5x more calories AFTER their exercise is over.

3.  Healthier Heart:

Interval training pushing us into the anaerobic zone (the wonderful, “uncomfortable” place where breathing becomes difficult and feels like your chest is trying to jump out of your chest) producing cardio (heart) gains, making the heart recover more quickly by pumping blood and oxygen throughout the body more efficiently, thus ultimately reducing the time needed to recover. 

4.  No equipment necessary:

Doing high knees, jumping jacks, jump rope, sprinting, jogging in place, fast feet, or any plyometric movement (explosive movement) can get your heart rate up fast. Intervals can even be done inside or outside for a wonderful view as well!

5.  Lose Weight, not muscle:

While steady state heart rate seems to encourage muscle loss, interval training preserves hard-earned muscle mass while advancing weight loss from fat stores.

6.  Increase metabolism:

The increase in oxygen consumption following the interval workouts naturally increases your resting metabolic rate, which, in turn, allows you to burn more calories as a direct result of your workout. So interval training will increase metabolism even outside the realm of the gym, even when you’re at home resting. Cardio spurts combined with body weight resistance exercises (push-ups, dips, planks, squats, lunges) create a high-low-high-low intensity roller coaster which shocks the body’s metabolism and burns more calories on average throughout the workout.

7.  Challenging:

Interval training keeps your mind and body constantly moving. Because it is a reduced time workout, the intensity level is higher therefore pushing the workout to a new level. Interval training offers seasoned exercisers a new challenge and new exercisers an efficient way to see results!

Fitness Friday: Holiday Travel Workout

Traveling this holiday season?  These are 3 easy 6 minute workouts that you can mix and match for a quick routine while you’re away from home!

Perform each exercise for 1 minute x 2 times.

Lower body:

Body Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Squat by bending your hips and knees until your thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

 

Reverse Lunge Knee-Up: Begin by standing on one foot, then step the opposite foot backwards into a reverse lunge. Powerfully push through the front foot and bring the opposite knee towards the chest. Quickly step back into a reverse lunge and repeat

Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

Upper body:

Triceps Dip: Start seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor

Shoulder press (with resistance band): begin by standing on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side. As you exhale, lift the handles up until your arms are fully extended overhead



 

 

 

 

Superman: Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.

Pushup: Lie down on the floor with hands slightly wider than shoulder width. Raise body up off floor by extend arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Core:

Plank: Come up on elbows and toes, make sure the core is engaged and your hips are lifted, your spine, hips and head should be in a straight line. Hold that position.



 

 

 

 

Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kicking it for a minute straight!

Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides

Fitness Friday: Strengthening knees

Happy Friday!

The key to having strong, healthy knees is strengthening the muscles that support your knee. When muscles like our quadriceps, hamstrings, inner and outer thighs become too weak, the knee joint is no longer supported. Strengthening these muscles groups will add stability and support to your knees. In this video I will share with you low impact exercise to strengthen your quadriceps, hamstrings, inner and outer thighs!

Fitness Friday: Core and Lower Body

Try some core and lower body exercises using hand towels!  This is an easy no excuse routine you can do in your own home!

Fitness Friday: Functional Strength of the Upper Body

Probably one of the most beneficial types of strength training exercises for the general population is “Functional Lifting”.  Functional lifting exercises involve multiple muscle groups working together in order to complete a task.  The reason these movements are so beneficial is because they not only have the ability to improve muscular strength and endurance, but they also improve the amount of control a person has over his/her own body weight.  I think it is fair to say that having optimal control over your own body weight is ideal for creating a better quality of life.  Especially as we get into our later years we really value the ability to continue our activities of daily living; (i.e: walking up and down stairs, mowing our own lawn, standing up out of a chair, grabbing high-to-reach objects, etc…)  Your body is something that you have for your entire life, why not form a positive relationship with it and make it great.  Please enjoy the above video demonstrating the progression of two different functional training exercises that will help increase upper body strength; the push-up and the pull-up.