From the H3 Vault: Holiday Drinks Pack In the Calories

When you think of holiday treats, coffee isn't usually the first image that comes to mind but these holiday brews have grown to become a popular tradition during the holiday season. Blasting the heat in your car, fiercely rubbing some feeling into your hands, it's hard not to give into the steamy cup of peppermint joe being advertized at large fast-food chains around the nation. Before spontaneously ordering what you may think is a harmless refreshing drink, watch the video below.



Personally, I'm a sucker for warm drinks during the holidays so I have found that making hot chocolate with the diet or no-sugar added packets not only helps warm me up but also helps me tame my nagging sweet tooth. Another alternative is to make your own coffee or to order black coffee and sweeten it yourself. This way you control how much sugar you're consuming! Add one mint chocolate kiss or your favorite lite creamer to your coffee to give it that holiday flavor.

Happy holidays, everyone!

You may also be intersted in finding out how much caffeine is in your favorite drinks.

Progress Not Perfection

This holiday season, I'd like for you to focus on progress and not perfection. Every little strive you take toward improving your health is a step in the right direction. Check out this video from David and me and maybe this song will help you get through the holiday season with a little less stress!

Managing Expectations Over the Holidays

It's that time of year again... Only about 6 weeks from Christmas and Thanksgiving is already upon us, life is about to move at jet speed.  With the ever so popular, fast-paced American lifestyle so many of us have adopted, the holiday season only exasperates our tendency to take on more than our days can hold.  And what gets pushed to the side?  The very habits we work so hard to develop throughout the rest of the year. 

It's difficult to adjust our expectations when it come to weight loss, especially when it never seems to come off as fast as we like.  But with holiday parties, holiday food gifts, tighter schedules and less time for exercise, managing our expectations with all these added variables becomes critical to our success.  Remember that weight maintenance can also be considered a success, especially if your track record is to gain 5+ pounds over this time of year.  Here are a few strategies to help manage your expectations this holiday season...

• Pledge to maintain 17 out of 21 weekly meals that follow your nutritional plan.


• Commit to a minimum of 15 minutes of activity at your regularly scheduled exercise time. You will be more likely to pick things back up after the holidays if you fit to at least a little exercise in your schedule.


• Set an allowance (as opposed to a limit) for wine and/or holiday treats at your holiday parties.


• Define a go-to stress reliever that lives outside the refrigerator. Close your eyes and take 10 deep breaths, complete 5 chair squats, smile and recite your holiday season mantra in your head...whatever will keep you out of the munchies!


• Remind yourself that each day is a new day. Prevent one "bad meal" from turning into a "bad week".

Gift us your holiday success tips today!

Holiday Coffees Pack in Calories

When you think of holiday treats, coffee isn't usually the first image that comes to mind but these holiday brews have grown to become a popular tradition during the holiday season. Blasting the heat in your car, fiercely rubbing some feeling into your hands, it's hard not to give into the steamy cup of peppermint joe being advertized at large fast-food chains around the nation. Before spontaneously ordering what you may think is a harmless refreshing drink, watch the video below.



Personally, I'm a sucker for warm drinks during the holidays so I have found that making hot chocolate with the diet or no-sugar added packets not only helps warm me up but also helps me tame my nagging sweet tooth. Another alternative is to make your own coffee or to order black coffee and sweeten it yourself. This way you control how much sugar you're consuming! Add one mint chocolate kiss or your favorite lite creamer to your coffee to give it that holiday flavor.

Happy holidays, everyone!

Enjoy the Holidays without Guilt or Regret

It’s November, and “eating season” is officially open. If you’re trying to lose weight or just maintain your current weight, the next couple of months are likely to be a challenge. To get through the holidays without packing on pounds, you need a plan. Here are five tips to help you enjoy the festivities without guilt or regret:

 Get moving. Even though it feels impossible to fit in another activity, make exercise a priority. Whether it’s time at the gym, a fitness tape at home or a brisk walk through the mall, physical activity not only burns calories but boosts energy and combats stress.

 Make smart choices. Enjoy small portions of your favorite holiday treats, and skip the foods that you can have any time. For example, you can have chips and dip all year round. Pass on the ho-hum and go for the seasonal delights–in moderation, of course!

 Drink up. Concentrate on staying hydrated, which will also help you feel full and satisfied. Drink two glasses of water before the feast and an extra glass between those adult beverages. If you find it difficult to drink plain water, add a twist of lemon or lime or a splash of cranberry juice. Limit alcoholic beverages to one or two cocktails or glasses of wine. Remember: nobody really notices or cares what you’re drinking. Save calories and avoid hangovers with good old H2O.

 Change your focus. While holidays may seem to be all about food, you can make them about connecting instead. Shift your focus from the food to friends and family members. Plan activities, play games, reminisce. The real gift is in the love and laughter that you share. The food is just the bow on the package.

Cut yourself some slack. Give yourself permission to be a little less than perfect with all of your holiday preparations. Decide which traditions really matter and let go of the rest. The resulting state of calm will save your sanity, help prevent emotional eating and allow time and energy to truly savor the season.

Holiday Survival Guide: Fitness

It’s [almost] that time of year again.  The hustle and bustle of the holiday season is rapidly approaching ; full of family, friends, long lines, company parties and not to mention those irresistible holiday treats everywhere you turn.  With all that is coming up in the next few months, some of you are probably wondering how you’re going to maintain a healthy diet and exercise routine, while juggling your increasingly hectic schedule.  Don’t worry!  With the right attitude and a little planning, staying on track will be a breeze.

What do you do when there is no time to hit the gym?  Answer: have a back-up plan! Remember, doing something is always better than doing nothing (especially when it comes to exercise).  When you are pressed for time, opt for a quick 30 minute full body circuit routine, which incorporates both strength and cardiovascular training.  This holiday season, don’t let yourself sing the jingle bell blues because you let your workout plan go completely out the window.  Instead, give yourself some options so that you can stay on track and be merry all season long!

Jingle-bell rock your holiday habits into shape by examining five of Hilton Head Health’s surefire tips to maintaining a holiday exercise plan.

1. CONDENSE OR SHORTEN YOUR WORKOUTS

• Craft strength and resistance training sessions that are manageable to your holiday schedule (reduce a 60 minute routine to 30 minutes)

• Reduce cardio routines to whatever time you have, but kick up the intensity (5 to 10 minutes of intense cardio is better than doing nothing)

• Flip this page over for Hilton Head Health sample routines

 

2. USE HOLIDAY TRADITIONS TO YOUR ADVANTAGE

• Involve the entire family: cut down your own tree this year, put up the entire decoration collection or even twist the holiday shopping into an exercise affair

• Weather permitting; go ice skating, sledding, snowboarding, skiing, tubing walk and look at neighborhood decorations – find any excuse to keep the entire family moving!

 

3. PLACE EXERCISE AT THE TOP OF YOUR CHRISTMAS LIST

• Sit down before the season starts and schedule out the specific times you can exercise each week – plan it out

• Try working out before the day even starts that way you’ll be set for the entire day and work around family commitments

 

4. WRAP YOURSELF ONE OR TWO PRESENTS BEFORE THE SEASON BEGINS

• Buy versatile home exercise equipment that you can use at a moment’s notice such as a jump rope, resistance bands, a fit ball, a few light free weights and even a fitness video or two

 

5. PLAN TO RELAX

• Don’t lose sight of the real reason for the holidays – it’s a time to celebrate and spend with those closest to you

• Tis’ the season to be merry; hence make an effort to not to go overboard with fitting in every single workout, remain flexible and stress free!

• After the holidays it is essential to ease back into the normal routine

 

The Workouts

H3 Seasonal Strength Training

Duration: Less than 30 minutes

Warm Up:       5 minutes (Tread, Jump Rope, Jumping Jacks)

Routine:          2 – 3 full circuits

                        2:00 to 3:00 minute rest in between circuits

Exercise	Repetitions
Bench Squats	12 to 15
Dumbbell Chest Press	12 to 15
Bench Step Ups	12 to 15
Dumbbell Rows	12 to 15
Calf Raises	12 to 15
Dumbbell Tricep Kickbacks	12 to 15

Cool Down:    5 minutes (Tread, Walk)

 

H3 Seasons Greetings Calisthenics 

Duration: 10 minutes

Time	Callisthenic
0:00 to 1:00	Brisk walk outside or around the house
1:00 to 2:00	Jumping Jacks
2:00 to 3:00	Squats
3:00 to 4:00	High Knees
4:00 to 5:00	Lunges in place
5:00 to 6:00	Jump rope (pretend if you don’t have one)
6:00 to 7:00	Cross-Country Ski
7:00 to 8:00	Squats
8:00 to 9:00	Jumping Jacks
9:00 to 10:00	Cool it down – slowly walk

  

H3 Sleigh Ride Treading

Duration: 20 minutes

Treadmill	Incline	Min	Level	Elliptical/Bike
Warm up pace	3%	1 – 5	3	Warm up pace
Hill #1	6%	5 – 6	5	Hill #1
	9%	6 – 7	7
	12%	7 – 8	9
RPE 7	15%	8 – 9	10	RPE 7
Challenging pace!	12%	9 – 10	9	Challenging pace!
	10%	10 – 11	5
Speed (2 minutes)	5%	11 – 12	4	Speed (2 minutes)
Increase speed 0.2	4%	12 – 13	4	Increase arm use
Decrease speed 0.3	4%	13 – 14	4	Decrease pace
Hill #2	8%	14 – 15	6	Hill #2
	12%	15 – 16	8
	8%	16 – 17	6
Cool down	4%	17 – 18	4	Cool down
Decrease Speed 0.2	3%	18 – 19	3	Decrease pace
Decrease Speed 0.2	3%	19 – 20	3	Decrease pace

* Note increased intensity due to shorter duration