Today’s Mantra: “Sweat is the cologne of accomplishment!”
Archive for January 2010
Did you know that February is American Heart Month? Not because of Valentine’s Day but, every year since its congressional approval in 1963 the President has issued a proclamation to help raise public awareness of heart disease.
We all know that sedentary lifestyle, unhealthy eating habits and family history are just some of the risk factors. Fortunately like most things, with proper nutrition and physical activity, the risk factors can be reduced or merely eradicated. Thus, being physically inactive is just not an option for us H3 blog readers.
Making sure we get the recommended 45-60 minutes of physical activity daily is vital. Time and mode is of importance, however intensity is even more imperative. In efforts to make sure you are exercising “purposefully” and at the proper intensity, please follow the formula below in calculating your Target Heart Rate (THR) Range.
How to find your Target Heart Rate Range (Karvonen formula steps):
1. Take your resting pulse (complete resting= upon waking in the morning without an alarm clock, etc.) three mornings in a row. Add them all together and divide by three, to get an average. This is your RHR (Resting Heart Rate).
2. (220)- (your age) = (MaxHR)
3. (MaxHR) – (RHR) = (Heart Rate Reserve a.k.a. HRR)
4. (HRR) x (60% )= low training range %
(HRR) x (80%) = high training range %
5. (Low TR%) + (RHR) = Low Target Heart Rate Range
(High TR%) + (RHR) = High Target Heart Rate Range
***TARGET HEART RATE RANGE*** = (Low Target Heart Rate Range—High Target Heart Rate Range)
Now that you have found your THR Range, you should be working within this range of intensity level/s during your aerobic exercise bouts. Be sure to monitor this range with the equipment sensors, heart rate wrist monitors or intermittent heart rate checks throughout your “heart healthy” workout!
Purchase quick healthy options. Motivation is tough to find after a long day of hard work so keep it convenient!
If you’ve visited H3 in the past couple of years, then chances are that you’ve met, seen or even likely had a conversation with Robert Moore during your stay. In speaking with him, you may know where he’s from (one of the beautiful islands of Hawaii), but do you know why he came here- and better yet, how he got involved with Hilton Head Health?
Longtime friends, John Schmitz and Robert Moore, met each other years ago when Robert took a job with the accounting firm Ernst & Ernst in Phoenix after graduating from Ole Miss. Since that time, their careers had taken divergent paths. But those paths would converge again 35 years later in Hilton Head. John had veered into the healthcare industry, and in 1996 he bought the lifestyle management retreat Hilton Head Health Institute. Meanwhile Robert ended up in the hospitality industry by a circuitous route. First he was transferred to the Hawaii office of Ernst & Ernst. But having grown bored with his banking and hospital clients, he took a job at a rival firm where most of his clients were hotels. He was eventually hired away by one of those clients, a resort, and worked in that industry for more than 30 years.
A little over a year and a half ago, Robert went to visit John in South Carolina. And by the time Robert’s trip was coming to a close, he was already making plans to pack his bags permanently. He decided to trade one paradise for another—Oahu for Hilton Head. He didn’t know exactly what it was that made Hilton Head Health so remarkable and captivating, but he knew that he wanted to be a part of it. “I just couldn’t put my finger on what it was that made everybody so happy,” said Robert. “What I have learned is that the relationships between guests and staff create the most positive environment I’ve ever seen. There is genuine caring that helps promote success.”
When not talking with guests at H3, Robert enjoys sailing, swimming, kayaking, tennis, running, Charleston and Savannah.
Clench your fist to measure a healthy serving of meat. The meat should be no greater than your fist!
Q: Is it true that you can eat whatever you want if you exercise enough?
A: I’ve recently been debating whether I should author a “groundbreaking” weight-loss book entitled, Move More, Eat Less. However, the truth is that if you only adhere to the first half of the book’s title, you will fall far short of your weight loss goals. Exercise, while it has innumerable benefits, will not produce significant weight-loss results without cutting back on calories. So it’s the second part that’s most important if you really want to lose weight.
Moreover, the caloric deficit created from exercise during a typical 60-minute session may only total in the neighborhood of 500-600 calories, which can easily be annulled by any one of the following food choices:
- Ruby Tuesday’s Colossal Burger – 1,940 calories
- UNO Chicago Grill Pizza Skins – 2,050 calories
- Ruby Tuesday’s Chicken & Broccoli Pasta – 2,060 calories
- On the Border Ranchiladas – 1,870 calories
In fact, any one of those meals would take you at least 20 miles of walking to completely burn off! Incorporating both exercise and nutrition is the only way to ensure that you will begin to see the desired results. Our bodies, which are undeniably perfect blueprints, see amazing results when put in motion; it’s the sedentary lifestyle that causes our most precious machine to malfunction.
Q: After leaving H3, I stuck with my training program to great results. Recently, however, I feel I haven’t seen as many improvements. Why?
A: This is not unusual. In fact, I call this the “weight loss plateau effect.” This plateau, which in many cases seems like a mountain to conquer, is more often than not due to a relapse to previous negative habits. However, there are people who stick to their plan religiously and still encounter this effect. Generally, if you maintain your exercise plan the plateau will eventually end and a healthy rate of weight loss will resume. However, if you find that the stalemate is continuing, I would then recommend cross training.
Cross training is the technique of varying your fitness routine to keep your muscles constantly guessing. For example, if you walk the same distance at the same pace every day your body begins to adapt. By increasing and decreasing your speed, adding elevation/incline, or choosing to ride the route on a bicycle, you’ll begin to notice your body producing greater results. In fact, studies have consistently shown that by mixing up your routine, you can increase muscle strength and lower body fat at a faster rate than with structured exercise programs without variety.
Need some Fitness Advice? Ask our resident exercise expert. Leave your questions in the comment section and you have the chance to see your question answered in the next ‘Ask the Expert’ blog.
Did you know? 10,000 Steps = 5 MILES! So, put on your pedometer and get moving.
Excuses are negative thoughts that give you permission to eat unwise foods and/or “take a break” from your physical activity routine. Giving into these excuses interferes with achieving your set personal goals.
Read the excuses below and the strategies you can take to overcome these negative ways of thinking.
I can’t eat healthy when you-know-who can eat whatever they want.
In reality, you can choose to make better food choices, regardless of what you-know-who eats. You’re not you-know-who, and you can’t eat whatever you want, anytime you want, without gaining weight. You have to decide whether you want to eat like you-know-who and stay overweight or make healthier choices and lose weight.
I don’t have time.
People make time for activities that are truly important to them. Finding the time to exercise is about making it a priority; for example, do you make it a point to catch your favorite TV show each night? Do you surf the net for an hour everyday? Find an exercise you enjoy and set aside the time each day for this activity. If you can’t find a large portion of time during the day, break it up to 15 minute segments. Schedule it into your Blackberry just as any other appointment and you will be sure to get it done!
I don’t have the energy.
Fatigue is usually mental and not a physical state. Exercise can energize you, release endorphins and reduce stress, helping you feel better at the end of a long day. For many people, the hardest part of any exercise routine is getting started. Make a deal with yourself to do just five to 10 minutes. After you get moving, chances are you will keep going.
I can’t worry about myself while I take care of my sick mother and kids.
Not only will exercise create an outlet for stress, it is important to remember you must first take care of yourself before you can care for others. If you get run down and become sick, who will take care of everyone else? Taking time for healthy behaviors also sets a good example for your children and will encourage you to stick to your own goals. Try waking up 30 minutes early, exercise and start your day with an energy boost and a bit of self meditation.
It’s only one more cookie.
Eating one or two cookies with regular infrequency can be part of your eating plan. However, for some, eating one cookie leads to another and another… If you have difficulty limiting your cookie intake, it might be better not to keep them in your house, at your desk, etc. When you find yourself craving that cookie, whatever type it might be, go the bakery and buy a single cookie. If you try to satisfy your craving by eating something else (and then another something else) you may wind up eating the cookie as well!
I deserve to eat this because I have had a hard day.
Using food as a treat or reward may have contributed to your weight gain. If you eat ‘this’, you may feel better short term. However, you might wind up feeling guilty later. Instead of eating, try to find other non-food related ways to relax or treat yourself. For example, you may a take a hot bath and listen to music, go for a walk, or buy yourself a new book or CD.
When you catch yourself using these excuses, you may want to reevaluate the importance of your personal goals. Challenge yourself! Instead of coming up with excuses, make a list of reasons why you do want to exercise and eat right!
“If you don’t like something change it; if you can’t change it, change the way you think about it.”
- Mary Engelbreit
Ditch the keys! Start “active commuting” by riding a bike or walking to work.
If you are reading this, then you are already taking one of the many steps in staying connected with Hilton Head Health, as well as your own healthy lifestyle.
Here at H3, we strive to provide you with the resources to continue your healthy lifestyle. With recipes, workout tips, and more – we make it easy for you to stay on the right track.
Check out the ways you can stay connected with your H3 friends and family below:
If you are an H3 Member, create your profile to the exclusive section on our main website. With access to the Members Only section of our website, staying on track will be easy!
Here you can find:
- Over 200 + H3 Recipes
- H3 Handouts
- H3 Fitness Class routines
- H3 Shopping List and Snack Guide
- Your H3 Specialist e-mails
- Special Member’s Only program rates
If you have visited Hilton Head Health, but have yet to create your member profile, don’t wait! Click here and follow the easy step-by-step instructions.
Sign up here to receive weekly e-mail updates including upcoming events, H3 Success Stories, recipes, trainer’s tips, promotions and more!
Look for our H3 Weekly Updates every Wednesday.
Facebook Fan Page
Find your H3 friends and family on our Hilton Head Health fan page. Post to our wall, interact with H3 Health Specialists and upload your favorite pictures!
Hilton Head Health on YouTube
Get H3 Fitness routines in your own living room! Subscribe to our YouTube channel and join our H3 Fitness Specialists for safe and fun fitness routines.