Friday, April 30, 2010
Tip of the Day
Relax! Unwind from the week by spending 15 minutes meditating or performing deep breathing exercises.
Fitness Friday: Kettlebells
Are you looking for a quick way to build lean muscle while also improving your cardiovascular fitness? Well, Kettlebells are the answer. While Kettlebells provide a quick workout, I must emphasize, it’s not easy!
What are Kettlebells?
An ancient Russian strength training mechanism, Kettlebells are quickly gaining popularity in today’s fitness world. Kettlebells are round cast-iron weights with a single looped handle on the top. They range in weight from two to over 100 pounds. These bowling ball sized balls are popping up in fitness classes and gyms around the country.
What’s the hype really all about?
Unlike dumbbell weight training workouts which focus mostly on a single muscle group through isolation, Kettlebell training recruits your entire body all at the same time (compound movements). This type of training forces you to use your muscle groups synergistically – moving as a coordinated whole. Bottom line – not only will you develop strength, but improve flexibility and cardio all at the same (shorter amount of) time!
How to get started
Kettlebell training can be tricky, so it’s best to start slowly. In the video below, H3 Fitness Director Adam Martin, shows us the basic Kettlebell swing. It may look easy at first, but to avoid injury, it is very important to have correct form and technique. Make sure you start with a very light weight (or none at all) to practice the correct movements and when you feel comfortable, gradually increase your weight.
A great way to mix up your circuit routine is to add a set of Kettlebell swings. Add a 30 second interval between your sets for a quick, heart rate pumping cardio burst. If 30 seconds is too easy, try moving up to one minute. If you are looking for an entire Kettlebell workout, reach out to your nearby gym for a personal training session.
Now that you know the basics of Kettlebells, you can add a little variety to your existing routine and watch as you improve your strength and muscle tone.
Have a swinging Friday!
Source: http://sportsmedicine.about.com/od/equipment/qt/Kettlebells.htm
Thursday, April 29, 2010
Meet Wellness Counselor, Beth Leermakers
If you missed yesterday's Who's Who weekly update email, here is your chance to learn more about our Wellness Counselor, Beth Leermakers.
Dr. Beth Leermakers earned her B.S. degree in Psychology from Duke University and her Ph.D. in Clinical Psychology from the University of Florida. As a Certified Lifestyle Counselor in Weight and Stress Management, Beth has more than 15 years of experience in the cognitive-behavioral treatment of obesity. Her past experiences include Director of Education at the LEARN Institute for Lifestyle Management, as well as Program Director at the Cooper Institute in Texas. In January of 2008 – wishing to be closer to family – Beth accepted the position of Hilton Head Health Wellness Counselor and packed her bags for the east coast.
Beth’s main responsibilities at H3 include leading discussions on stress management, stress eating, body image and motivation, as well as conducting Health Habit Review sessions and Individual Consultations. Her goal is to help individuals discover what’s interfering with their healthy lifestyle behaviors and find strategies to overcome these barriers. She finds that the first step is to help the Guest realize that they need to make health a priority.
According to Beth, “one of the highlights of my job is seeing when Guests, who are initially very shy and scared, start to feel more comfortable and come out of their shell. We’re able to create such a safe and nurturing environment, that each Guest really has the opportunity to blossom and share.” Beth’s passion is driven by seeing Guests really open up and rediscover passions that they’ve put on hold for so many years.
When Beth’s not supporting Guests at H3, you can find her at the beach with her two dogs or volunteering at animal rescue.
Wednesday, April 28, 2010
Walk@Lunch
Don’t forget your tennis shoes because today is National Walk@LunchDay. In yesterday’s post, Tips for a Healthy Cubicle, I gave you a few tips to keep your healthy habits throughout the work-day. National Walk@LunchDay encourages you to incorporate physical activity into your work day and encourages you to increase your daily physical activity by walking at lunch every day.
We all know the benefits of walking, but in case you forgot:
- Decrease your risk of a heart attack and type-2 diabetes
- Control your weight
- Improve your muscle tone
- Reduce your stress
Bring your lunch and walk for half of your break or make a date with a co-worker to walk to and from your favorite lunch spot. Even if it is only for 10 minutes, make it a point to pencil in your walk to your daily task list.
Worksite wellness is on the rise with companies implementing programs to keep their employees healthy and productive. Not only does this help the company’s health care costs, but improves the lives of every individual, therefore affecting the company as a whole.
Here at H3, we have decided to expand our Healthy Lifestyle program into something that companies can experience on-site. Sure, you may miss out on the peacefulness of a sunrise beach walk, but through our program offerings, you can build a personalized program for your company including on-site visits, group workshops, webinars and more!
Take the initiative to create a culture of health at your workplace. Bringing your healthy lifestyle into the workplace seems like a no brainer, as it’s where we spend most of our time!
Now, lace up your shoes and get out there and WALK.
Tuesday, April 27, 2010
Tip of the Day
Flaxseeds are a great source of Omega 3 fatty acids. To regularly consume flax seeds, sprinkle them on your cereal, salads, and sandwiches or put in soups and stews.
Subscribe to:
Posts (Atom)