Archive for February 2012

A Leap Back To Four Years Ago

In honor of Leap Year, we thought it’d be fun to look back on all the changes Hilton Head Health has made in the past four years. We’ve listed the top 29 improvements over the last 4 fours and we’re not slowing down!

  1. New H3 Team Members—We’ve made so many great additions to our Team in the last four years—Click here to see all the newest members of the H3 Team!
  2. Culinary Arts Center—This state-of-the-art cooking school provides the ideal environment to help teach you how to cook delicious & nutritious meals.
  3. H3@Home Coaching—We now offer continued @Home support to hold you accountable and motivated upon returning home.
  4. H3 Extended & Intensive—For those interested in a long-term, structured weight loss program, we now offer a specialized Extended& Intensive program.
  5. H3 Direct—We’ve transferred the fundamental principles of our award-winning Healthy Lifestyle™ program to accommodate the corporate world with our new corporate wellness program. 
  6. NEW 3-day workshops—Our workshop offerings have expanded to now include Yoga Retreat, Personal Responsibility: Taking Charge of Your Health andCulinary & Fitness Adventure—just to name a few!
  7. HEAVY – A&E’s weight loss docudrama allowed us to share our program with the nation and gave us invaluable experience with twelve unforgettable individuals.
  8. H3DailyH3 Daily provides a variety (more than ever before!) of valuable resources AND is now more readily available to you.
  9. 3-day Getaway & Day Passes  – These new offerings now allow flexibility for check-in dates and lengths of stay (10-day stay being one of our most popular!).
  10. Facility Renovations & Improvements—Over the years, we’ve made several facility improvements, renovating the main and north entrance, lobby, Cove, Calibogue and locker rooms—not to mention, our NEW pool partnered with a Jacuzzi!
  11. Read the rest of this entry.



I Am An Iron Man

I just couldn’t help myself, Jeff shared this video with me several weeks ago and I thought it appropriate to share with all of you H3 blog readers. At first, the video may trigger a few LOL’s (laughs out loud according to techno lingo), but in addition to the chuckles there resides a huge subliminal message.

Please note (DISCLAIMER): I apologize as the video itself contains profanity; therefore if you may be offended, please decline viewing.

If you are to view the video, I feel it speaks volumes to all individuals who are engaging in any type of training. Whether training for an iron man or better health, the revelation is balance.

So, what does balance mean to you? Are you so strictly driven in your regiments that you have no time to enjoy life? Are you eliminating your social life in efforts to become fit? Is the lack of social life and or social interaction contributing positively or negatively to your overall happiness? Is the lack of overall happiness harmful to your health? These are all questions we as fitness coinsures should be asking ourselves. Are we allowing a balance between work, fitness, family and friends? Even deeper, are we allowing room for balance within our own fitness regiments? (i.e. are we switching up our regiments by adding variety or are we simply staying rigid and blasé?). Remember, too much of anything is not good. As Bob would say “everything in moderation.” Let this video be a simple reminder to balance your wellbeing.

“Be moderate in order to taste the joys of life in abundance.”  ~Epicurus



H3 Recipe: Spanish Rice

2 cups Brown rice, short grain
4 each Roma tomatoes
1/4 cup Onion
1 each Garlic clove
3 cups Water
1/4 teaspoon Salt
1/8 teaspoon Black pepper, ground
1 teaspoon Olive oil
1/2 cup Carrots, diced
1/4 cup Green peas

• Heat a large saucepot to medium high heat. Add oil then sauté brown rice until it browns and toasts.
• In a blender, puree tomatoes, onion, garlic, water, salt and pepper. Then add to toasted brown rice.
• Allow the rice to come to a boil, add diced carrots and green peas. Next, reduce heat to low and cover.
• Allow steaming for about 1-1.5 hours, the rice will soak up all of the moisture and become fluffy.

Chef’s Note: Serve with seared tuna or any of your Mexican favorites!

Serving Size: 1/4 cup
Calories: 75
Fat Grams: 1.5



Adding A Little Crunch

Breading a protein provides more flavor and texture to a normal dish. Here at H3, we choose to 100% avoid any frying. The breading procedure below provides a “fried illusion”.  When a protein is breaded properly then baked, it will deliver a lot of satisfaction and only a few additional calories.

Panko is a Japanese breadcrumb with a coarser texture. We commonly use this breadcrumb at H3 for its crunchy texture. On the other hand, whole wheat flour and all purpose flour will create a very thin breading.  When using flour, mix 1/2 whole wheat and 1/2 all purpose—you will benefit with more fiber and protein but won’t notice the strong wheat flavor often formed with using all whole wheat flour.

Step 1: Set up your mise en place: protein, egg beaters and bread crumbs or panko. Add more flavor by adding seasonings to your breadcrumbs such as dried basil, onion powder or dried oregano.

Step 2: Dip protein into egg beaters, then breadcrumb mixture and shake any excess breadcrumbs off.

*HINT: Use one hand for the dry mixture while dipping and one for the wet mixture. It will help keep your hands from becoming breaded themselves.*


Step 3: Bake protein at 375° F until desired doneness.

Step 4: Enjoy with your favorite sauce and vegetables.

*You can also bread your favorite vegetables. Try breading zucchini, they will turn into magical zucchini fries.*



Friday Fitness: Unglue Your Shoulders

It’s time to tackle the most neglected component of fitness…flexibility! Are you ready to unglue your shoulders? Check out this quick video for four great shoulder stretches that will increase your range of motion extensively. Great to do right before an upper body strength workout or after a long day of your shoulders caved in at your office desk. Posture is key people!

Band Shoulder Stretch (A)

Anchor Height: 2-4 feet overhead

Description: walk out with elbow slightly bent facing away from the anchor, palm facing (externally rotated) towards the ceiling, Lean slow into the stretch

*Hand always through the handles and slightly gripping the bands


Band Shoulder Stretch (B)

Anchor Height: 2-4 feet overhead

Description: facing the anchor, walk away from the band and bend your back, let band pull your arm towards the ceiling. Walk backwards for more resistance or closer to the band for less resistance.


Band Shoulder Stretch (C)

Anchor Height: between waist and chest height

Description: walk out facing away from anchor, pull band up with elbow high, let band pull elbow towards ears, slowly lean into for more resistance


Band Shoulder Stretch Dynamic (D)

*Always complete after doing one of the first three exercises

Anchor Height: 2-4 feet overhead

Description: Keeping the arm straight, slowly walk out barely gripping the handle of the resistance band while rotating inward and outward. Walk out a little further as the stretch improves.


*All stretches should be done 1-2 minutes per arm. 



Letting Go

As many of you already know, I have been patiently waiting for my house in Columbia, SC to sell so my children and I can get our own place on the island. At least, I thought I was being patient. 

I think it’s important to know that my house is adorable — any buyer would be lucky to own it, thus I was certain it would sell in a matter of weeks. I clung to this dysfunctional optimism despite many negative reassurances from anyone and everyone that the idea of my house selling quickly was laughable. Okay, they didn’t come right out and laugh, but their knowing grins were just as irritating.

My house remained on the market month after month and my frustration grew, mostly because I couldn’t reconcile my expectations with the reality. My house was supposed to sell quickly. I was supposed to get close to the asking price. None of that was happening and the kids and I are still living with my parents.

In my “Letting Go” lecture last week I heard myself saying that “An expectation is a premeditated resentment.” Soon after, I realized that my expectations about when and how my house should sell were creating just such resentments. Each month that my house remained on the market my resentments grew.

The notion that expectations are future resentments is applicable to so many aspects of life. How often do we harbor resentments because people don’t do or behave just as we expect? How often do we allow resentments or frustrations from vacations or events that didn’t go exactly as we planned to steal all possible enjoyment?  Expectations are often elusive attempts at control. Not until we let go of our need for control can we allow the universe to do its magic which results in a wonderful byproduct, serenity.

Letting go is part of the realization that we can’t control others, and to some extent, outcomes. Letting go is the belief that things are exactly how they should be regardless of whether or not it’s what we wanted. Don’t get me wrong, I realize that last sentence sounds a little too simple and that letting go is not a passive endeavor but rather an active choice – one that can be very difficult to make. However, what a great choice…cling to your rigid expectations and live in caustic resentment or give up your expectations and see where life takes you with fascination and curiosity?

With this reminder, I visited my home in Columbia and had my own little letting go ceremony. I reflected on many joyous memories the house has afforded me through the years — Gabrielle grinning from ear to ear with outstretched arms for me to lift her from her crib; Delany laughing hysterically when I sang the lollipop song; Raucous parties with dear friends, and many more. I was filled with gratitude which transformed my expectations and resulting resentment into a desire for the house to make it into the hands of just the right family, no matter how long that took.

And guess what happened…the universe did its magic two weeks later. My house is under contract! Ah, the joy of letting go.



My Hawaiian Vacation Continues…

Aloha, from Maui. I didn’t think there was any way to top last week but I think we did. Once again it is tough to pick the highlight of the week. We took a helicopter ride over an active volcano and  several waterfalls, hiked down to and walked around a steaming volcano crater, took a submarine ride and went to an authentic Luau. But my wife, Marianne, and I  agreed there was tie between the whale watching trip and the “Road to Hana”. It was truly impressive seeing humpback whales in pods with as many eleven of these massive creatures swimming and diving together; and the road to Hana, with its incredible views, is a road you must take if you ever make it to Maui.

Last week I gave myself a pretty good grade as far as eating and exercise, and implied that Robert was not making the best choices, truth be told he probably made better choices than I. In restaurants, more often than not, he went for seafood. On both the Big Island and Maui we stopped at a Whole Foods store and loaded up on healthy options for some home cooked meals and lunches on the road. We also went to a vegetarian only grocery store named Down to Earth, to get the fixings for a delicious vegetarian meal. One of the phrases I use often at H3 is that there are “degrees of on,” and while we didn’t always make the best choices, we were able to “stay on” and make this a healthy, as well as fun, trip.

I want to take this opportunity to thank Robert Moore, H3’s President and CEO, for all he did in planning this unforgettable trip; John Schmitz, H3’s owner, for supporting this trip and me over the past 15 years that he has owned the facility; as well the entire H3 staff and all the Guests I have met over the past 30 years. It has been my pleasure to work with all of you.

As you can imagine, it will be hard to leave this amazing place on Thursday night but knowing that I am coming home to beautiful Hilton Head and back to H3 makes it easier.




Big Or Small

Every day we are faced with making decisions.  What will I have for dinner?  Should I get up to exercise in the morning or try and fit it in after work?  What preschool should I send my children to?  Am I saving enough for retirement?  Should I get that preventive diagnostic test – what if they find something wrong with me?  Whether it is a financial commitment, a change in your career, committing to the love of your life, or simply an apple or a Snicker’s bar at snack time…we are constantly facing the need to make a decision about something.

Sometimes this seems overwhelming.  I know I drive my friends and family crazy with the dreaded “what do you want for dinner?” question.  Unless I’m truly craving something, I have a hard time being the one to make the decision because I don’t want to pick something the other person doesn’t really want.  You can imagine if I have trouble with this small question, the anxiety some of the larger decisions cause! 

That’s why I like to ask myself this one simple question – “Is it Big or Small?”  I think it really helps me in two ways: 1) if the answer is small, then it reminds me there is no real harm in making the decision and moving forward either way, and 2) if the answer is big, I work to bring my mind out of the emotion of the decision and try to get a clearer view of the facts, weigh the pros and cons, and make the decision from that mindset rather than the emotional scrambled thoughts that tend to rise so naturally.

So whatever decision you are facing today, just ask yourself, is it Big or Small?  Then go from there… and go with passion, confidence and energy… because if you don’t, you truly will not be able to tell if you made the right decision or not because your heart’s not in it.  Wishing you all the best in your Big and Small decisions!



H3 Recipe: Pan Seared Salmon with Asian BBQ Sauce

Pan Seared Salmon


2, 4 ounce Salmon fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper              


  • Preheat oven to 375˚F.
  • Preheat sauté pan to medium high heat.
  • Add olive oil
  • Season salmon filets
  • Sear each salmon filet on hot saute pan for about 4 minutes, Do not touch the salmon for at least 2 minutes while it’s cooking!
  • If cooking ahead, simply sear each side and then finish cooking in the oven and follow remaining directions.
  • .Then place the pan in the oven.
  • Bake for about 15 minutes.
  • Serve with your favorite sauce or the Peanut ginger sesame sauce.

Number of servings: 2

Serving size: 1- 4 ounce fillet

Calories: 190

Fat grams: 7

Read the rest of this entry.



Coaching Corner: Own Your Deadlines

Most of us live our lives one deadline at a time. Maybe it starts with making breakfast or packing before work, get the kids to school, drive to work, lunch break, finish up work, attend an exercise class, pick up the kids, cook dinner and maybe just maybe have thirty minutes to yourself before bed. Have you ever felt like you get in this zone where you’re simply meeting deadlines?  How many of those deadlines do you truly own?

What I’ve found is that some weeks can get like this, where we get into what I like to call auto-pilot mode. This is where you just hang on for dear life hoping that you’re not going to crash and burn before Friday hits. Ring a bell? I am pretty sure we’ve all experienced a week of this nature.

What matters here is that we need to stay out of this mode as much as feasibly possible and prepare for the auto pilot week. When a week like the one described above hits, what’s your game plan? Do you hang on for dear life or have you prepared yourself to remain focused and put your health as a continued priority?  For me there are a few non-negotiable deadlines that I always seem to own. These deadlines include sleep, the evening salad (I’m a creature of habit) and obviously my workouts. 

Remember this: we make time for the things that are important to us … Own Your Deadlines.



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