Indulge in a little Easter candy – studies show that chocolate can lower your risk for heart attack and stroke!
Archive for March 2010
As a 2005 graduate from Ball State University, Jessica obtained a B.S. degree in Exercise Science from the Honors College. Like many other H3 colleagues, Jessica started out her career here as a Program Intern. Since completing her internship, Jessica has held the positions of Assistant to the V.P., Fitness Director and now—Director of Program Development. Jessica believes that the sum of her experience has provided her with “priceless insight into the Guest experience, as well as the staff experience” across all departments.
Her role today involves creating, developing and designing new activities, discussion topics and specialty events. She is also responsible for facilitating numerous program activities such as Health Habit Reviews, fitness seminars and classes. And on top of all that, Jessica also oversees the Guest Services Department. “In a nutshell, my job is to improve the Guest and employee experience through sincere quality service, program activities and management interaction.”
Jessica finds that one of the most rewarding aspects of her job is being able to work with a group of such dedicated individuals. “From our housekeepers to dining room attendants to program staff to sales/marketing to administration, our team members truly care about the success of our Guests and enjoy working in such a positive environment.”
Another great feature about H3 that Jessica enjoys is H3’s flexibility and willingness to change. “It’s good, and we do a lot of it—it’s change that allows us to deliver a vibrant experience to our Guests day in and day out … and having been here since the start of our renovation process, I’ve been able to play a vital role in improving all aspects of our company—from our facility to our website to our team to our program—it’s been an amazing ride and I look forward to our future!”
When she’s not at H3, Jessica enjoys running (a couple annual ½ marathons), kayaking and most of all—playing with her beautiful baby daughter, Hala.
Purchase quick healthy options. Motivation is tough to find after a long day of hard work so keep it convenient!
Float like a Butterfly, Sting like a Bee! Get out all of your aggressions and channel your inner boxer by following the H3 Cardio Boxing Routine. Use this as a guide to recreate this popular class in your own home.
Learn how to perform each move by reading the Cardio Boxing definitions and following the minute by minute directions for an upbeat and calorie-burning workout!
Cardio Boxing Definitions
High Knees: Bring knees to hip level
Butt Kicks: Kick heel back towards the buttocks
Jabs: Forward punches at eye level
Hooks: Swing the arm across the body at shoulder level
Upper-cut: Punch towards the ceiling while keeping elbows in.
Front Kicks: Bring knee up and kick forward with the heel
Back Kicks: Kick back with heel while keeping the shoulders back
Side Kicks: Bring knee up and kick out to the side. Slightly bend other knee for balance.
H3 Cardio Boxing Routine
Five Minute Warm Up:
Min 0-1: March in place
Min 1-2: High Knees
Min 2-3: Butt Kicks
Min 3-4: Right Jabs
Min 4-5: Left Jabs
Min 0-2: Side steps while alternating Right and Left Jabs (Punches to eye level)
Min 2-4: Side steps while alternating Right and Left Hooks (Punches across upper body)
Min 4-6: Take 4 steps forward then 2 upper-cuts; Take 4 steps back then 2 upper-cuts
Min 6-8: Left Jab, Right Jab, Left upper-cut, right upper-cut
Min 8-9: Double Right Jab, Left Hook
Min 9-10: Double Left Jab, Right Hook
Min 10-12: Low alternating front kicks (Keep arms up if possible)
Min 12-14: High alternating front kicks
Min 14-15: Rest, March in place
Min 15-17: Go as fast as you can with all of the previous exercises.
Min 17-19: Low alternating side kicks
Min 19-21: High alternating side kicks
Min 21-22: Right Hook, 2 upper-cuts
Min 22-23: Left Hook, 2 upper-cuts
Min 23-24: Rest, act like jump roping in place
Min 24-26: Alternating back kicks with right and left jabs
Min 26-28: Alternating side kicks with right left side punches
Min 28-30: Freestyle Step: any kicks, steps, and combinations from above. Repeat this keeping arms extended.
Five to Ten minute Cool Down:
Min 0-2: March in place
Min 2-5: Side Steps
Min 5-10: Static Stretching
Switch up your basic strength training exercises by performing them on a Fitball. This will keep your muscles guessing!
The F.I.T.T. Principle in exercise is a set of rules that help you get the most out of your workouts.
Frequency: how often you exercise
- 3-5 days per week
- 30 minutes or more of Moderate-intensity PHYSICAL ACTIVITY is preferable on MOST days of the week for health related benefits.
- For those exercising at a lower intensity, exercising more than 3 days per week may be needed to achieve the caloric expenditure associated with weight loss and fitness goals.
- NOTE: Vigorous training is not recommended 7 days per week. Including “light days” can reduce risk of injury and aid in adherence.
Intensity: how hard you work during exercise
- Target Range of 150-400 kcal (kcal=fitness calorie) of physical activity and/or exercise energy expenditure per day.
- 10 minutes of exercise = 100 kcal, thus 30 minutes = 300 kcal; 60 minutes = 600 kcal
- Energy expenditure (through exercise or physical activity) in excess of 2,000 kcal/week has been shown to be successful for both short- and long-term weight control.
- The RPE Scale (Rate of Perceived Exertion) is another method used to measure intensity. An RPE between 3-6 (on a 0-10 scale) elicits a “Moderate” to “Hard” intensity.
- The “Talk Test” is yet another method used to structure intensity levels.
Time: how long you exercise
- 30-60 minutes of continuous or intermittent activity. Therefore 10 minute bouts accumulated throughout the day are acceptable.
- Warm-up/cool-down (5-10 minutes each) not included in the 30-60 minutes.
Type: what type of activity you’re doing
- Repetitive type movements (rhythmic in nature) that employ large muscle groups.
- Examples: Thermal Walks, Brisk walking, Biking, Jogging, Swimming, Aerobics, Kickboxing, Water Aerobics, Dancing, etc.
Using the F.I.T.T. principle can help you vary your exercise and make the most of your fitness efforts. To change things up , you could add another day of walking (changing your exercise Frequency), walk faster or add some running (changing the Intensity), walk for a longer period of time (changing the Time) or try something different like swimming or cycling (changing the Type).
After a good week reward yourself by buying a new book, CD, or DVD.
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!
Buy a heavy duty water bottle and don’t leave the house without it!
Content provided by Program Intern, Emily Tucker
Exercise has been proven to benefit the body in many different ways and sleep is actually one of them!
During exercise the body is put under physical tension. Because of the stress put on the body, the brain tells the body it needs more quality sleep. This brain/body connection actually allows for a deeper sleep following physical activity.
People who suffer from sleep disorders such as insomnia and sleep apnea on average lead more sedentary lives. The increase in chemical processes, heart rate changes, and body temperature allows the body to become fatigued which aids in the sleeping process at the end of the day. The body needs deep sleep to repair muscle and restore the body’s systems which have been used during exercise.
The sun also aids in providing the body with Vitamin D and allowing the body to get into its sleep-wake cycle. Contact with sunlight and the fresh air allows the body’s sense to enhance so when it is time to sleep the body will be prepared to relax and unwind. Exercising in this type of environment may help sleeping patterns become more regular and increase the quality of your sleep.
If you choose to exercise too close to bedtime, you may find it difficult to sleep. Morning and afternoon exercises allow the body the proper amount of time to calm down at the end of the day.
Certain types of exercise influence sleep more than others, specifically cardiovascular exercise. This includes running, cycling, swimming or any other activity that increases your heart rate.
It is important to get the proper amount of sleep, yet even more importantly the most quality sleep possible. Spending time in the REM stage of sleep is when your body is most relaxed and is restoring itself. Weight gain can influence the body’s sleep patterns and affect REM sleep stages. Keeping yourself at a healthy weight may allow you to sleep more sound.
So, if you are having difficulty sleeping, try incorporating more physical activity into your day and you will be surprised at how much your quality of sleep improves. I challenge you to try it – and then post your results!