Archive for December 2010

Top 8 Hilton Head Health Moments of 2010

Here are eight of the many amazing moments in 2010.  What were your top H3 moments of 2010?  Relive your experience in the comments section!

Yoga Retreat

8.  Yoga Retreat – On May 15th, 2010 we completed our first ever yoga retreat with Karen Verechia.  It was an enormous success!  The three magnificent days were spent practicing various styles of yoga in some of the most beautiful and tranquil places on Hilton Head Island including: White Point on Pinckney Island, Lake Joe in the Sea Pines Forest Preserve, and a barren tidal island in the middle of the May River.

7.  The Return of Jeff and Jen – Jeff Ford and Jen Welper both returned to Hilton Head Health in 2010.  Jeff, previously a program intern in the fall of 2009, became a full-time fitness specialist in May 2010.  It was a no brainer to invite Jeff back to H3 after how well received he had been the previous fall.  His passion for Health and Fitness is infectious!  Jen Welper left Hilton Head Health en route to Chicago in 2008, but realized that H3 was her home away from home.  So, in 2010 when the position of executive chef reopened, Jen Welper was the obvious shoe-in.  Both Jeff and Jen added a tremendous amount of experience and enthusiasm to an already incredible H3 team.

Hilton Head Health

6.  New Pool and Front Entrance – In the early spring of 2010 we opened a brand new state-of-the-art swimming pool.  The geothermal heating system combined with mineral filtration and zero degree entry was the first pool of its kind on Hilton Head Island.  The nearly 25-meter pool’s rectangular shape gave H3 the ability to start teaching a variety of new classes.  Oh and let’s not forget the new Hot Tub that had been a desire of repeat guests for years.  About two months later we finished the world class front entrance, fountain and sitting area.

5.  H3 Direct and Our First Corporate Wellness Client – The Zeigler Group, an auto dealer in the Grand Rapids/Kalamazoo area of Michigan, became our first ever corporate wellness client.  The owner, Harold Zeigler, and his son visited H3 and wanted a way to start implementing the healthy tactics in their workplace.  They enlisted the help of H3 by bringing the experts to their employees.  Bob Wright and I each gave two days of lectures to hundreds of their motivated employees.  Soon they were dropping pounds and getting fit.  H3 Direct was born and interest in the now nationwide program blossomed.

4.  Two Brand-Spanking-New Sister Websites, and – If you’ve been reading for a while you know that it’s gone through a major overhaul as well as an overall improvement in content.  Video, recipes, workouts and articles are now published daily, keeping our guests and their network of friends and family well-informed and motivated.  Then, four weeks ago we unveiled the new flagship website.  Its combination of strategic organization, design, improved photo content and revamped testimonials page have given potential guests a true representation of what Hilton Head Health is all about.

3.  Wellness Coaching – All six of H3’s Health Specialist’s spent 13 weeks in an intensive wellness coach training program developed by a world-renowned Harvard professor and accredited by the Gold-Standard organization in health and fitness, the ACSM.  The program has improved our in-house individual coaching sessions that every new guest receives, but has also spawned an entire new sector of lifestyle advancement that H3 we’ll be fully unveiling in 2011.  The program includes phone coaching for departing guests that’s expected to drastically improve their opportunity for long-term success. 



2.  The Filming of the Upcoming HEAVY Documentary for A&E – If you were here this past summer you likely had the opportunity to meet twelve incredible individuals that spent six months at H3 transforming their lives.  Fortunately, for those of you that didn’t get to meet the gang, the entire transformation was captured by Tijuana Entertainment and is set to air throughout the next 3 months starting January 17th, 2010 at 10 pm on A&E.

Devins Dash

1.  Devin’s Dash 5k – In 2010 we lost our beloved massage therapist Devin Schaffer to cancer.  But, his battle brought hundreds of family and friends together on Saturday, October 16th, 2010 in a day that can only be described as divine.  His presence was certainly felt along the 3.1 mile running route in Shipyard Plantation.  The turnout was astounding and the over $10,000 raised for the American Cancer Society was a testament to the impact that Devin had on so many lives.  There is no question that the top moment of 2010 at Hilton Head Health was the race in honor of such a beautiful individual.



Protect Yourself From Colds and Flu

The holiday season is winding down, but we are in the middle of another season – cold season. We will be at risk of getting a cold and its nasty symptoms for another 3 to 4 months. While the millions of dollars spent each year on questionable supplements and potions are not likely effective, there are steps you can take to lower your risk. Washing your hands regularly (and avoiding the candy bowl when leaving restaurants) can reduce your exposure, adequate sleep, eating a healthy diet, and practicing stress management techniques can boost your immunity fight the cold virus when you are exposed to it.

What might surprise you is that the best thing you can do to fight off colds, according to Dr. David Nieman, professor of exercise science at Appalachian State University, is regular brisk walking. Nieman, a world renowned expert on exercise and immunity has done the research to back that claim up. His studies show that those who walk briskly 30 to 45 minutes, 5 days a week and maintain that for 12 week, experience fewer colds, that are less severe and are of shorter duration than average. They also have half as many sick days than average. Interestingly his research also suggests that long bouts (longer that 90 minutes) of high intensity exercise actually can decrease immune function especially in the 72 hours following the exercise session. More is not always better.

Take home message – add reducing the risk of the common cold to the ever growing list of things that regular moderate exercise can do.



You don’t want to be a part of this statistic

Jeff Ford

As you may have seen earlier this week – did you know that 97% of New Year’s resolutions are not fulfilled?  In fact, 25% of New Year’s resolutions fail by the first week in January.

Odds are you fall into one of these categories.  Good thing for you – we are here to offer you a way to be a part of the 3%!

Beginning in January 2011 – we will be offering Wellness Coaching services.  We understand that staying on track can be a challenge – one that requires additional, structured support.  Through personal phone calls, text message challenges and monthly webinars – individuals will have the opportunity to set goals, reignite motivation and maintain their relationship with their Wellness Coach. Your goals won’t change, but how you get there will.

Let the Wellness Coaches here at H3 help you meet your goals and resolutions.  Depending on what level of wellness coaching support you desire, you’re able to select a plan most suitable to your needs.  Click here to review the different levels of wellness coaching membership or contact Jeff Ford, or 800 – 292 – 2440 for more details!



Cheers to a New Year


Just a quick reminder as we ring in the New Year – celebrate responsibly!  Here at Hilton Head Health, we recommend that you drink in moderation or not at all.  Actually, many health experts have said that having one drink a day can help decrease your risk of heart disease, stroke, and heart attack.  A drink is defined as 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits. 

Even though there are healthful benefits of raising your glass, there are a few things to remember:

  • Alcohol is basically empty calories.  Some alcoholic beverages have a pretty high calorie count (especially mixed drinks) and hold no real nutritional value.  So, if you are trying to lose weight, you may see how this may stand in the way of reaching your end goal.  A 5 ounce glass of champagne is roughly 100 calories!
  • A good party tip is to alternate your drinks with water.  Not only will this help deter you from a second drink, it will also help keep you hydrated.  (Alcohol is a diuretic, meaning it causes water loss and dehydration.)
  • Alcohol not only lowers your inhibitions, it also stimulates your appetite.  After a few drinks, you may not be able to make the best decisions, which could result in making poor food choices or overeating.  Another favorite from our Director of Lifestyle Education Bob Wright, “Resolve dissolves in alcohol!”
  • Few medical experts, if any, advise nondrinkers to start drinking for health benefits. But if you do drink and you’re healthy, there’s no need to stop as long as you drink responsibly and in moderation.

Finally, if you are going to be drinking, be sure to have a designated driver.  Have a safe and healthy New Year from your friends at Hilton Head Health!

In case you were wondering, see the calories for many of your favorite alcoholic beverages below:


Serving Size (ounces)



Regular Beer



Light Beer



Distilled (80 proof)

Gin, rum, vodka, whisky, tequila



Distilled (80 proof)

Brandy, cognac



Distilled (80 proof)




Red Wine



White Wine















Whiskey Sour



Margarita Cocktail





H3 Recipe: Thai Peanut Stir Fry



2 cups            Creamy Peanut Butter

1 cup              Rice Wine Vinegar

1 cup              Water

1 cup              Low Sodium Soy Sauce

1 tsp                Ground Cayenne

1 Tbsp            Minced garlic

1 tsp                Red Pepper Flakes

1 tsp                Onion Powder

1/8 tsp            Salt

1/2 tsp            Ginger

2 each            Soba noodle bundles, cooked

1 tsp.               Sesame oil

1 each            Red pepper, chopped

1 each            Carrot, sliced on a bias

1 stalk             Celery, washed, and cut on a bias

1 stalk             Broccoli florets, washed, and cut medium size

12 each          Crimini mushrooms, quartered

1 bunch         Scallions, chopped large on a bias

1 each            Pork tenderloin, cut into strips, marinated in sesame ginger marinade (4ounces raw per person)


  • Place the first 10 ingredients in a blender. Blend until smooth. 
  • In large saute pan, heat pan with sesame oil.
  • Saute pork tenderloin for one minute then saute peppers, carrots, celery, broccoli and mushrooms.
  • Once vegetables are soft, add in cooked soba noodles and Thai peanut sauce.
  • Saute until all components of the stir fry are hot.
  • Enjoy!


   Number of servings:                     4

   Serving Size:                                 2 cups                           

  Calories:                                          320                               

  Fat Grams:                                      10





4 each            Garlic, minced

2 T.                  Ginger, fresh, minced

1 tsp.               Red pepper flakes

 2 T.                  Sesame oil

 2 ½ T.             Brown sugar

 6 T.                  Low sodium soy sauce


  • Heat small sauté pan.
  • Add sesame oil
  • Sauté garlic and ginger
  • Then add brown sugar, stir frequently
  • Finally add red pepper flakes and soy sauce
  • Let sauce reduce just a little bit then serve.

Note:  This recipe works great as a marinade or as a sauce.  This is a very flavorful sauce; a little goes a very long way.  This is a great marinade for chicken, shrimp, tofu, tempeh, pork and beef.  Or this can be a great sauce for your stir fry or even your favorite kabob recipe.  Depending on how you use this recipe can change the calories- marinade would be about half the calories that are listed.


Number of Servings:  6

Serving Size:  1 tablespoon

Calories:  80

Fat grams:  4.5



What’s Your New Year’s Resolution?

For the past several years I’ve made the same New Year’s resolution:  to try something new every week.  I usually succeed for the first few weeks, trying a new food or activity, or taking a different walking route with my dogs.  Then, unfortunately, I become part of a discouraging statistic:  97% of New Year’s resolutions are not fulfilled.  In fact, 25% of NYE resolutions fail by the first week in January. 

To increase your chances of fulfilling your resolutions, go back to goal-setting basics:  Set SMART goals:

Specific:  If your goal is too vague, how will you know whether you reached it?  Specify precisely what behavior you will change.  My resolution would be more specific if it were “try a new healthy food” or “take a different walking route” instead of “try something new.”  To make your goals more specific, answer the questions: Who (is involved)?  What (are you going to do)?  Where (will you do it)? And When (will you do it)?

Measurable:  You need to be able to quantify your goal.  How much/many?    How many minutes? How often?  How many times per week or month? 

Agreed to:  You have to have buy-in for your goal.  You have to really want to meet your goal, and you may also need your family’s, friends’, and/or colleagues’ buy-in to help you reach it.  Talking with people about what your goal is, how you will reach it, and how they can support you may be important. 

Realistic:  Do you have the ability and commitment to reach your goal?  If my goal were to become a finalist on American Idol, I would be sorely disappointed, since I cannot carry a tune in a bucket.  Shoot for a goal that you are 90% confident you can achieve.  Exceeding your realistic goal is far better than failing to meet an overly ambitious goal. 

Timely:  Your goal needs to have a deadline.  Having an end date creates a sense of urgency and helps to avoid procrastination.  To increase your chances of meeting your goal, set a small goal to accomplish within the next month or two.  After you’ve met that goal, set another goal for the next few months.  Be sure to reward yourself for meeting your goal. 

Good luck making and meeting your SMART 2011 resolutions. 
Happy New Year!



Friday Fitness: 12 Days of Fitness Fun

Christmas Eve already?!  I figured for this week’s Friday Fitness, we need to completely dive into the Holiday spirit and get a workout involved with the season. Check out my video below and participate in our 12 Days of Christmas routine. You’ll get a solid strength/ cardio workout in, and all you need is yourself. Workout along with me thru the first round and then complete two more for time. Lastly, remember “At Christmas play and make good cheer, for Christmas comes once a year!”

On the first day of Christmas Jeff gave to me…

12 – Jumping Jacks

11 – Squat Jacks

10 – Sumo Squats

9 – X Country Skis

8 – Up Downs

7 – Mountain Climbers

6 – Pushups

5 – Burpees

4 – Jackknifes

3 – Bicycles

2 – Reverse Crunches

1 – Minute Jump Rope

Rest in between rounds and of course when you need to during each round. Have fun with the holiday routine and post your results below. I can’t wait to see all your hard work!



Give Yourself the Gift of Reflection

Are You Ready??

This time of year, it’s easy to get swept into all the hustle and bustle.  We prepare our homes with beautiful Christmas decorations, bake new recipes for gifts or company, celebrate with holiday parties, brainstorm and shop or make gifts for our loved ones.  On top of all that, we prepare reports from this year’s business for annual review, develop budgets and goals for the year to come, and start all our planning for the New Year.  There are insurances to review, tax information to gather, and many tough decisions are made.  If kids are in the picture, they’re getting anxious for their winter break, and you’re making plans for activities or daycare so they are taken care of.  You may also be dealing with the challenges of travel – icy roads, busy airports, or even just figuring out how you’re going to get everything in the car.  Tonight might be the very last night for all your last minute tasks before the Christmas ball starts rolling without your control!

STOP!  Take a deep breath.

Allow yourself this moment to gather your thoughts, and reflect on what this holiday season means for you.  You deserve it, and you’ll enjoy your holiday 10 times more if you give yourself this one gift… here’s a few questions to help you get started.

  • What experiences, relationships, or memories from this past year are you most thankful for?
  • What attributes of your home give you a touch of comfort or joy right now?
  • What aspect of your health are you most proud of?
  • What source of energy do you appreciate for getting you through this year?
  • All things aside, what is most important for you to remember during this special season?  What does Christmas mean to you?

Now take another deep breath.  How do you feel?  I hope you’re feeling re-energized and that you’re saying “Christmas… New Year… bring it on!” 

Congratulations on giving yourself this moment of reflection.  Being ready in your heart and mind is much more important than getting everything else ready.  Now you can enjoy what’s most important to you this holiday season!  Every one of you will have different answers to the questions above.  If you’d like, take a moment to share the joy in your life with the rest of us.  It’s so amazing how much your joy can affect another!



Happy Holidays from Hilton Head Health!

Tis’ the season and our Elves are at it again.  Click here for some holiday cheer from none other than your H3 Health Specialists.

Happy Holidays from all of us here at H3!



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