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Living the Healthy Lifestyle

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4 Suprising Benefits of Yoga

 

Yoga is a powerful fitness tool comprised of meditation and exercise. So it’s no surpise there are so many health and physical benefits that come with regular yoga practice like: more flexibility, increased strength, better posture, and  lower blood pressure. Since we’ll enjoy some Sunrise Beach Yoga with Dr. Romila “Dr. Romie” Fushtaq tomorrow, today we want to spotlight some suprising yoga benefits that can have a huge impact on your day-to-day behaviors.

Beach YOGA 1 300x232 4 Suprising Benefits of Yoga

Yoga can even help you move towards the healthy lifestyle you always wanted to achieve:

  1. More Mental Clarity: When we focus completely on holding our balance in a yoga pose or the movements in a yoga sequence, like sun salutation for example, our minds are sharpened. All other thoughts are cleared and we can be totally present in that moment. Even better news, this trait can slowly trickle into other facets of your life with continued yoga practice.
  2. You Sleep like a Baby: No need for warm milk. Meditation, or shavasana as they say in the yoga world, increases Alpha wave production in the brain. These neural impulses help the brain and the body relax which helps you sleep better.
  3. Improve your Golf Game: Okay. We know this might sound like a stretch but we’re serious. With increased core strength, better balance, more mental clarity and focus from taking regular yoga classes, you’ll be impoving your golf swing in no time!
  4. Stress Relief: The seemingly endless breathing exercises in yoga actually reduces stress. It’s not just hot air, the deep, rhythmic breathing in yoga promotes relaxation by increasing the flow of blood and oxygen to each part of the body. With continued practice, this sense of relaxation can appear throughout your life; not just in your yoga class.

If you practice yoga, what is the biggest benefit you’ve seen since you started? If you don’t practice yoga, what benefit would you like to see from it?

 

 

6 Senior Fitness Tips

HiltonHeadHealth exercise  25 300x200 6 Senior Fitness Tips

Regardless of your age, exercise history, health or physical conditions, there are many ways to overcome mobility issues and reap the physical, mental, and emotional benefits of exercise. Applying special training techniques, or modified training can help relieve different physical or underlying health restaints like: muscle tightness or soreness, strains, tears, arthritis, osteoporosis, body part replacements, diabetes, asthma, or high blood pressure. Modified techniques provide cautious, less intense training sessions for individuals within an older population, too; keeping their bodies mobile while minimizing the risk of injury.

Here are 6 tips to help you modify your workouts. They are applicable to ALL populations, but are particularly beneficial to anyone with orthopedic issues.

1. Opt for Low-Impact Cardio: Low-impact exercises are characterized by one foot always being in contact with the ground. Low-impact moves include:

  • grapevines,
  • hamstring curls,
  • modified jumping jacks (heel kicks),
  • marching in place,
  • and basic step work.

These moves minimize joint impact while promoting bone density and aerobic endurance and are most beneficial for older adults and individuals with back or lower body orthopedic issues.

2. Keep it Functional: It’s important to incorporate movements that mimic everyday activities. Some examples include:

  • overhead presses and front raises which mimic movements we do when we reach up overhead, or lift something overhead.
  • Step-up’s, or even weighted step-up’s help to prepare us for real-life stair climbing where it is easy to lose balance and take a bad fall.
  • Core-centric exercises like torso rotations or any twisting motion prepares us for similar movements we do in daily activity where we could torque our knees, back, or hips if done improperly.

3. Add Balance Exercises: It is important to incorporate various progressions of stability exercises to develop core strength. This is vital for

  • improving posture,
  • equilibrium,
  • mobility,
  • and coordination.

This type of movement allows us to feel safe in everyday activities, particularly older adults who have an already diminished sense of equilibrium. Some examples of exercises include:

  • standing exercise in staggered stance (providing less base of support and therefore less stability),
  • standing single-leg exercise (holding one leg up and catching a ball),
  • or a standing two-legged exercise on an unstable surface (balance disk, Bosu ball, Swiss ball, etc.)

4. Non-Traditional Strength Training – Isometric: This type of strength training method differs from the basic repetitions done with an eccentric (lengthening) and concentric (shortening) movement. Isometric strength training involves holding a muscle contraction with no change in muscle length/ joint movement for a designated period of time. It is an excellent tool for building bone density, which is very valuable to patients with arthritis or osteoporosis. Specific exercise examples include:

  • static bicep curls (held in the concentric position),
  • static lunges (holding the deepest portion of the lunge),
  • and a squat-hold (holding the deepest part of the squat – parallel to the floor).

DSC91421 300x210 6 Senior Fitness Tips

5. Cardio or strength training (without use of the lower body): This type of workout would include any seated machine that focuses on upper body movement, such as

  • a hand bike
  • or rowing machine.

This type of exercise increases aerobic capacity and muscular strength while eliminating low body impact, which is especially valuable to patients of

  • recent low body surgeries and/or joint replacements,
  • severe arthritis/osteoporosis,
  • or individuals confined to a wheelchair.

6. Get in the Water: Water aerobics is a great cardio format that offers benefits for people with orthopedic or health issues.

  • Buoyancy allows for less, if any, impact on the joints, making workouts safer for people with joint issues.
  • The deeper the water, the less impact there is on the body. And deep-water cardio exercises like suspended cycling, treading or lap swimming have no weight-bearing effects at all.
  • The low-impact nature of water exercise promotes bone density and combats osteoporosis.
  • Hydrostatic pressure keeps heart rate and blood pressure down, which is valuable for patients of hypertension or forms of heart disease.
  • The natural resistance of water allows the body to achieve strength-training benefits during ALL exercises performed, as water has 15x more resistance than air.
  • Resistance training can be performed in the water with far less stress on the joints using noodles, water weights, paddles and aqua gloves to name a few.

Most land-based exercises are transferrable to water exercise including –

  • jogging,
  • jumping jacks,
  • forwards/backwards movement (running, zig-zags, grapevines, and high knees).

Remember, any type of exercise that you can do given your conditions will offer you benefit. After all, the key is movement.

 

Beach Body Blast Fitness Series: Back, Biceps & Abs

A perk of being located here on Hilton Head Island is that the beach is only a short walk away. But for all our friends out there who don’t live by the beach, you can still get your beach body. Take your “beach workout” to your backyard, your favorite gym or even a local park, like Fitness Specialist John Lippett does in today’s fitness video! John has 4 moves along with some low-impact variations to tone your back, biceps and abs.

Recap of the moves:

1. Pull Ups

2. Body Weight Rows

3. Single Arm Reverse Grip Rows

4. Hanging Leg Raises

For optimal results, complete 10 reps of each exercise for 4-5 sets.

 

That was the final video in our Beach Body Blast Fitness Series! What target areas or workouts do you want to see in our next fitness series?

 

3 Tips to Being King (or Queen) of the Grill

The weather’s getting warmer, the grass is growing and school is coming to a close, you know what that means? It’s almost outdoor grilling season. The thoughts of fresh grilled vegetables and tender, juicy barbecue comes to our minds here in the H3 Healthy Kitchen. So whether you’re thinking about pulling out the grill this coming Monday for Memorial Day, wating until the first day of summer in June or even holding out until July 4; we want to share 3 simple, healthy grilling tips to ensure the most delicious food comes off your grill this summer.

1. Don’t overcook your meat: This mistake can turn a great cook out into a tough situation, quickly! Have your meat thermometer on hand to check the internal temperatures of your beef, lamb, pork, seafood or ground meat. If you need a quick reference on the best temps, check out our handy dandy chart.

2. Be sure to properly season your meat: Marinate or season any meat at least 20 minutes prior to grilling. Using acidic marinades with white wine, lemon, lime, etc. help to flavor and tenderize meats.

3. Make your own Barbecue sauce: Skip the store bought sauce and  treat your family and guests to the amazing flavor that comes with tasting fresh sauce. Plus, you can enjoy the sauce that much more knowing you created it without all the extra unhealthy calories from those free sugars. Here are 2 of our H3 favorites – Mustard BBQ Sauce and the Original H3 BBQ Sauce.

These are the 3 basic tips to get you into the King of the Grill position with your family. If you want to go a step further, we have best practices for charcoal, gas and electric grills. Test out your new or improved grilling and marinating skills with our Cilantro-Lime Chicken Skewers recipe. Yum.

Chicken Skewers 300x285 3 Tips to Being King (or Queen) of the Grill

Cilantro-Lime Chicken Skewers

Ingredients:

4 4oz. Chicken breasts, each breast cut into 6 pc.

1/2 Fresh pineapple, large chunks

16 Wooden skewers, soaked in water

Marinade:

1 Cup Chicken Stock

4 Fresh limes, juiced and zested

1/4 Cup Fresh chopped cilantro

1 Tsp. Minced garlic

1 Tbl. Extra virgin olive oil

1/2 Tsp. Crushed red pepper

1/2 Tsp Salt

1/4 Tsp. Ground pepper

Preparation:

  • Combine first 7 ingredients for the marinade, then set aside.
  • Arrange chicken and pineapple on skewers, alternating chicken and pineapple.
  • Lay skewers in a single layer cover with marinade wrap and chill, leave to marinate for 30 minutes to 2 hours.
  • Remove skewers from marinade and grill skewers.

Nutrition:

Number of Servings: 4 (4 skewers/person)
Calories: 170
Fat: 4

 

Beach Body Blast Fitness Series: Core Workout

We’re in the 3rd week of our Beach Body Blast Fitness Series! The first week was all about those glutes, last week was chest, biceps and triceps; this week, we’re going to target those core muscles! Fitness Specialist, Camila Pacheco is ready with a quick 3-move core workout and all you need a towel.

Here’s a recap of the moves:

1. Straight Arm Crunches

2. Twists

3. In & Out Crunches

Complete 3 sets of 10-15 reps of each exercise for the best results. Stay tuned for the last workout of our Beach Body Blast Series next week!

 

Healthy Cocktail: Blackberry Burst Spritzer

The H3 Healthy Kitchen has the perfect, refreshing summer drink for you: the Blackberry Burst Spritzer. The blackberries give the cocktail a natural sweetness, so you can enjoy our spritzer without hurting your healthy diet because there’s no added sugar. You can even add a touch of coconut flavor using a little Coconut Tequila instead of Silver Tequila, just follow our recipe on Shape.com from Cinco de Mayo.

Capture berry spritzer Healthy Cocktail: Blackberry Burst Spritzer

Ingredients:

½ each Lime, sliced
8 each Mint leaves, fresh, torn
¼ cup Blackberries
8 ounces Sparkling water
1 ounce Silver tequila

Method:

1. Muddle the limes, mint, and blackberries in the tequila.
2. Add sparkling water, ice, and mix.
3. Enjoy!

Nutrition:

Serves: 1

Calories: 80

Fat: 0 grams

 

Beach Body Blast Fitness Series: Chest, Shoulders, & Triceps

Last week, part 1 of our Beach Body Fitness Series focused on lower body, specifically the glutes. Today, we’re toning the upper body; so, we’re focused on the chest, shoulders and triceps. Hilton Head Health Fitness Specialist, David Chesworth takes you through 4 moves to help you tone your upper body. If the initial moves aren’t in your fitness level, try the low impact alternatives David shows following each high impact move.

Here’s what you saw in the video:

1. Classic Push Ups

2. Tricep Push Ups

3. Shoulder Taps

4. Dips

For the best results, complete 3 sets of  10 repetitions of each exercise.

Have a great workout and tune in next week for our Beach Body Fitness Core Workout!

 

Mother’s Day Tribute from H3

Since Mother’s Day is 3 days away, we decided to honor our moms with a video letting them know what they mean to us. Maybe we don’t say it enough or as often as we should but – We Love You, Mom! Enjoy this Mother’s Day Tribute video from our Hilton Head Health staff.

Make sure you show your Mom how much you love her this Mother’s Day! Give your Mom a day to relax and reflect with a transformative experience at The Indigo Spa.

 

Healthy Cinco de Mayo Recipe: Grouper Ceviche

Happy Cinco de Mayo from the H3 Healthy Kitchen! We have a new recipe inspired by this festive holiday, Grouper Ceviche. For a perfectly, healthy Cinco de Mayo meal under 400 calories, pair this Grouper Ceviche recipe with our H3 Spanish Rice. For a twist on the traditional margarita, treat yourself with our Margarita Lime Cupcakes OR just stick with the classic and enjoy our 100 calorie H3 Skinny Margarita.

DSC 3173 300x199 Healthy Cinco de Mayo Recipe: Grouper Ceviche

Ingredients:

8 ounces Grouper, diced

½ each Avocado, diced

1 Tablespoon Olive oil

½ each Jalapeno pepper, small diced

½ teaspoon Salt

2 each Garlic cloves, minced

¼ cup Lime juice, fresh

½ each Red onion, small diced

1/2 teaspoon Black pepper, ground

2 tablespoons Cilantro, chopped

Method:

  • In a medium sized bowl combine grouper and lime juice, allow to marinate for about 20-30 minutes in refrigerator, or until a cube of fish no longer looks raw in the center.
  • In a bowl mix together; avocado, olive oil, jalapeno, salt, garlic, red onion, black pepper, and cilantro.
  • Add grouper.
  • Serve cold and enjoy!

Chef’s Note: Traditional ceviche consists of raw seafood tossed with an acidic marinade (think: citrus juice or vinegar) that “cooks” the fish. Feel free to substitute other types of seafood; mahi mahi, scallops, or striped bass.

Nutrition: 

Serves: 4

Calories: 130

Fat: 8 grams

Protein: 11 grams

Have a safe and healthy Cinco de Mayo!

 

Beach Body Blast Fitness Series: Glutes and Legs by Kelli Ermis

With only 51 days and counting left until Summer, it’s time ramp up your workout! So today, Kelli Ermis, Hilton Head Health Intern, starts our Beach Body Blast series with a glute specific workout. The 5 moves in this sequence are:

  1. Leg Raise
  2. Hamstring Curl
  3. Ham Pulse
  4. Fire Hydrant
  5. Glute Bridge Raise

Repeat each move 20 times on each leg then repeat that cycle 4 times for the best results! Check out the video below to see each move in action.

Thanks for watching! Tune in next week for our Beach Body Blast Core Workout.

 

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