3 Easy Core Exercises with Chris Varano

 

Strengthening your core (which includes the mid to lower section of your back and abdominal region) is important for not only your spine, stability and posture but ultimately your health and wellness. Even though this section of your body can be a difficult area to work on, with the right moves and a little motivation, you can target this area to create a positive change. Try these 3 simple exercises with a fitness ball to help you begin to tighten your core area.

A demonstration and explanation for each of the fitness ball moves can be seen in the video below.

1. Plank

2. Roll Out

3. Roll Up

It's Time to Change your Fitness Routine

It’s October! As the cool, crisp days of Autumn slowly ascend upon us we prepare for the activities and festivities that the fall and winter season bring. When we turn the clocks back next month, we'll know the shift of seasons is official. The change of seasons often coincides with a change in our exercise routines as falling temperatures and inclement weather force us indoors. This, in fact, is a great time to bust out of the boredom that you may be experiencing with your current fitness program and try some new fitness options to challenge your body, stoke your metabolism, and reenergize your mind. If you have been doing the same routine (machines, weights, cardio equipment, etc.) for an extended period of time, you may find that you have hit a weight-loss plateau. When you begin a new exercise regiment, your body feels challenged and requires energy to complete the task. However, keeping the same routine in place long-term allows your body to adapt and become more efficient at performing the work. The body eventually requires less effort and less calories to do the job. So, keeping that in mind, as you prepare to turn back your clocks consider some of the following low-impact indoor options to breathe some fresh air into your fitness routine:

1. SPINNING (Indoor Cycling): Hopping on the bike is a fun way to fit in some exercise, with a low chance of damaging the joints. A simulation of hill climbs, intervals, quick bursts of speed on flat road or downhill, or long-sustained flat roads will make you feel as though you just completed the Tour-de-France, but without ever having to leave the gym. Complete your own spin routine or sign up for a guided class to enhance the adventure! To keep the workout as low-impact as possible, avoid standing positions for more than 1-minute intervals at a time, and use them sparingly.

2. ROWING MACHINE: The rowing machine is a low-impact, intense and fun way to work virtually every major muscle group in your body with one machine. This workout offers significant improvement in cardiovascular function and increases muscle mass, while being performed with very little pressure on the joints.

3. ZUMBA: This indoor workout has been taking the world by storm for nearly a decade now. The combination of upbeat music of a wide range of Latin-inspired genres with primarily low-impact moves is guaranteed to excite you and challenge you! Some Zumba instructors incorporate more low-impact moves than others so find an instructor you like and be sure to modify when you need to. For variety, find a workout facility that offers Zumba Toning, a fusion of low-impact dance cardio and light upper body and low body resistance training.

4. BALLROOM DANCING: Take a tip from Dancing With the Stars. Not only is dancing super sexy, it’s often very easy on the body and a guaranteed great workout, while also stimulating your brain by trying something new and different. Bonus points for this workout because it also gives you some quality bonding time with your spouse or partner. So go grab your partner and give those dips, twirls, and whirls a spin!

5. TRX: Also known as “total-body resistance exercise,” TRX is a nylon strap suspension system (invented in the Marine Corps actually!) that’s easy on the joints but a serious challenge for your whole body. Head to the nearest gym to “learn the ropes”. If you really want to dive into over 45 different exercises and levels of each exercise that can be performed with this tool, consult a TRX qualified trainer!

6. PILATES: To date, there has never been success with high-impact sports magically giving us six-pack abs. The real way to sculpt abs and increase core strength? Just roll out the mat for a quick Pilates session to strengthen and lengthen your body, improve alignment and posture, develop breathing capacity, improve coordination and balance and increase your flexibility. Participants benefit from the deep concentration allowing them to tune into both body and mind.

7. YOGA: It’s no tackle football, but the NFL pros are doing it. So ease up and add some spinal twists and downward dogs to that fitness routine. Research shows that yoga helps to improve flexibility, enhance self-awareness, improve lung capacity, and restore your mind-body connection.

Be sure to look at the LIVE Well package from Hilton Head Health for more information about fun, challenging fitness and wellness routines.

H3 Kayaking Excursion

Here at Hilton Head Health weight loss resort and health spa, we strive to create a nurturing environment for our Guests featuring one-of-a-kind experiences as we help them navigate their personalized weight loss journeys or health and wellness paths. Earlier this week, our Guests ventured over to Shelter Cove Marina here on Hilton Head Island, for a day of kayaking. While kayaking, they got to see some exciting sites including a water powered jet pack and our H3 Guide Alex doing some impromptu shrimping! It was quite the eventful and beautiful excursion while also being a great workout for our Guests during their weight loss program and wellness program.






Check out our special events calendar to find out what adventures we have planned for you to enjoy during your visit to Hilton Head Health.

Keeping Fitness FUNKY

Bethany Myles, Program Intern Fall 2012

As we settle into fall, I realize, we are fortunate to live in a time where being fit is not just for athletes and celebrities; it’s essential to improving our quality of life. Health initiatives and increase of chronic illness have helped to shed light on the benefits of being physically active. As a result, there has been a boost in the fitness industry to create new forms of activities; how can one keep up with the trends. I personally love to see all the new dance crazes that come along. Whether it is Latin, hip hop, or jazz dance inspired,Americais moving to some beat and I love it!! You may not be a seasoned dancer or ready to join the fitness dance craze but have no fear, I am here with 10 ways to keep your fitness routine fresh and FUNKY! So take a moment... close your eyes and put your thinking cap on because we are going on a FUNKY ride.

1) Treat yourself to some new funky fitness attire. A little retail therapy won’t hurt especially, if it will bring a spark to your workout. Make a statement with some colorful shoes for that morning run or groovy pattern top for your next yoga class.    

2) Join a local recreation sports league. Many gyms, local recreation centers, and community organizations currently offer adult sports leagues and clubs. It is a great way to try something new, broaden your social network, and stimulate your competitive edge all while having fun. It may take a little research to see what is available in your area but it will totally be worth your while.

3) Try a new class or equipment at the gym. Do you go to the gym that same time everyday just to use your favorite piece of equipment? Take the same aerobics class because you know the instructors teaching style so well it feels like your own? Over time our bodies adapt to certain movements, although it feels comfortable can be a hindrance to maximizing your workouts. Go ahead, bite the bullet and open yourself to something new. Who knows you might love it!!

4) Hire a personal trainer. If you aren’t already, personal training is a perfect way to keep your fitness routine funky! The knowledge and expertise of a trainer will keep your body doing things you never thought possible. For those who are already seeing a trainer, I suggest talking to your trainer about incorporating some new training tools into your sessions; TRX bands, sand bags, BOSU ball, and that’s just the beginning.

5) Throw a Pinterest party. Pinterest is a social phenomenon taking images to different heights. The health and fitness category is full of inspirational quotes, workouts, and new suggestions for pinners to try. Invite a few friends to bring one workout from Pinterest to share and collectively take turns leading each workout. After the hard work and a few laughs (there will be some), reward yourself with a healthy snack from Pinterest as well. If you don’t have an account, its easy to browse for free or request one. A good place to start would be the Hilton Head Health Pinterest page.

6) Support a cause. Fall marks the beginning of walks and 5K runs that donate money to local and national charities. Our success with Devin’s Dash afforded us the opportunity to raise thousands of money to send kids to Happiness is Camping.  Registrations are often affordable and come with great t-shirts as a token for your support. If you feel inspired, you can create a team with co-workers, friends, or family to raise monies for the cause. An amazing way to make a huge impact!!

7) Volunteer with a youth sports team. Do you enjoy working with youth? Or looking for a way to give back to your community? Youth sports are always looking for coaches to volunteer their time and talent. As a youth track & field coach, I often enjoy motivating my athletes by doing drills and workouts with them. They get a kick out of racing me in 80 meter sprints. So imagine the possibility of playing basketball with an 8 year old half your size. If he shoots over your head while being in full defense stance you might have the next Michael Jordan in front of you!!

8) Revisit your childhood. Coaching youth is one way to visit your childhood. Another is playing game of kickball, foursquare, or freeze tag will make any adult feel 30 years younger. Round up your kids, grandkids, nieces or nephews and show them how you played back in the day before Wii and iPads!!

9) Discover the community attractions of a neighboring city. Larger and smaller communities are becoming more fitness friendly by adding bike trails, parks, and social events. It might take a little research and preplanning but the change of scenery will be rewarding physically and mentally.

10) Plan a Family Fitness Retreat. When was the last time your family did something creative together? Have you ever considered turning your home into a mini H3 for a weekend? Clear all your weekend plans and put the kids to the challenge by planning and preparing the events for the weekend. This is a great opportunity for family bonding and educating the kids on why your family chooses to live a healthy lifestyle. You will be AMAZED with what you find around the house to make this an inexpensive and memorable event. Have fun and take lots of pictures!!

Keeping fitness Funky will assist in enjoying the journey to achieve your weight loss and fitness goals. Hope you enjoyed the FUNKY ride, good luck!!

Get SUP and Paddle!

H3 is excited to “re-announce” our adventure fitness spring and summer series activity: SUP and SUP Yoga!

As mentioned in a previous post, SUP is an acronym for “Stand Up Paddle”. Stand Up Paddle Boarding is a surface water sport, meaning it is a sport that is performed atop a body of water. Stand Up “paddling” differs from “surfing” because essentially you do not need a wave to propel you. Instead, you propel yourself by using a paddle.

Many of you ask about SUP. The most common question I answer is what is it like? If I could relate SUP to something familiar to you, H3 Alumni and or fitness advocates, it is similar to standing on the BOSU ball. It essentially requires basic balancing abilities. The good news is however, if you become unbalanced you simply fall in the water. This, I can acknowledge, feels really nice on a warm spring day in HHI! The idea of balance is sometimes daunting to individuals whom are fearful of injury due to falling. No need to worry about injured hips and wrists with SUP. Your efforts do not permit falling atop a hard surface; as the water simply acts as a pillow for your balanced/unbalanced efforts. Kudos!  

Therefore, note: By engaging in activities like SUP you are actively working to strengthen and tone muscles in your legs, buttocks and core. These are all important in FUNCTIONAL fitness. The “paddling” involved with SUP, facilitates the muscular gains in all the muscles of the back, shoulders, arms, as well as core too. Thus, it is a TOTAL body FUNCTIONAL workout!

My motto for SUP is “Strength Unites Pleasure”. It is for many a new, challenging, FUN form of cross training. It’s low impact and people of any age, and or any athletic ability level can partake.

So what are you waiting for? Come back to H3 and join me! We may even just incorporate SUP Yoga session in the upcoming Yoga Retreat (April 26^th, 27^th and 28^th).

Get’ yourself SUP!

Train for Life

All of us here at H3 are still running on the excitement from last week's Fit Week.  A week full of inspiring and motivating fitness activities and Island adventures!

 

Not only did our guests participate in a week full of fun fitness - but they made lasting friends and H3 family members along the way!

 

Check out a few of the highlights:









 

An inspiring message from the local high school's Coach Singelton before the Fit Week Triathlon!



 

Check out the rest of the Fit Week photos on our Facebook fan page!