Archive for August 2014

H3 Quick HIIT Workout Routine

When making the choice to exercise, always choose quality over quantity! This is an important concept we convey to our Guests here at Hilton Head Health. We offer 50 different fitness classes and fitness activities that are designed to give our Guests the most out their workout and help them form a successful workout routine at home. HIIT (high intensity interval training) is a great way to get the most out of your workout, as it burns more calories and more fat faster!

For today’s HIIT Workout Routine here on our blog, do each of the 4 exercise shown in the video for 20 seconds with a 10 second rest in between each exercise. Complete 8 rounds of each exercise for the full HIIT workout routine.

1. Jump Rope

2. High Knees

3. Skiers

4. Jumping Jacks



10 Tips to Step-Up Your Walking Workout

It’s no secret that walking is one of the very best forms of aerobic exercise that we can do. At Hilton Head Health, we often incorporate all kinds of walking into our Guests fitness routines. Whether it be walking on the beach, walking in between fitness classes or just walking around the beautiful grounds, we love to walk with our Guests! The health benefits are numerous, including reducing cholesterol, as well as the risk of heart attack and high blood pressure, and it can significantly improve cardiovascular fitness and blood circulation. Simply put, it is what we are designed to do! It is one exercise you never have to worry about overdoing and the risk of injury is quite low.


However, when using walking as part of your aerobic fitness plan, it is important to remember that the quality of your walk is what determines the results you can achieve.

Here are 10 tips to maximize your walking workout:

1. Set Goals. You can use goals such as time or distance to inspire you. Try adding one minute of high intensity effort for every three minutes of moderate intensity. Or look for an object in the distance, such as a sign, a bench or a street corner and speed up your pace until you reach it. Also, make a plan for how many times a week you want to get out and complete your walk. Whether it be every morning, 3 mornings a week, after lunch every day, etc. and be sure you stick to it!

2. Maintain good posture. Keep your back straight, your chin up and your shoulders aligned over your hips. When your body is in proper alignment it allows your back and butt muscles to engage more powerfully, which can increase your speed and calorie burn. Keep your abdominal muscles pulled in to help protect your back, and to keep you from rounding forward.

3. Use Your Arms. Vigorously pumping your arms can help you walk faster and burn more calories. Be mindful to keep your arms close to your body, strike slightly above your heart, and maintain a controlled movement to avoid excess strain on your back and shoulders. And contrary to popular belief, we encourage you to avoid hand weights. This is particularly important if you have a bad back or joint problems. Using hand weights can cause stress injuries to your arm muscles and joints. Just making light fists with your hands will contract the arm muscles for an added toning effect and a little extra calorie burn. And under no circumstances should you walk with weights around your ankles, as this significantly increases the potential for knee injury.

4. Motivate yourself with music or a workout buddy. Playing upbeat music can make exercise feel more like fun than work.  People who listen to music tend to walk longer than those who don’t.  Just remember to be cautious of how loud your music is.  You want to be able to stay aware of your surroundings and avoid dangerous situations.

During both our weight loss program and wellness program, we encourage having someone in your life to motivate you and keep you accountable. Walking with a partner can be a great motivational tool. You can keep each other on track and inspired! But walking with a buddy has its drawbacks as well. Statistically, walking with a partner decreases your walking pace, sometimes significantly. Typically, this is due to the conversation that is taking place! Here are a couple of tips to keep in mind while walking with a partner:

A. Walk with someone who keeps a similar pace with you.
B. Try to keep conversation to a minimum! You can try to walk in one direction with no conversation and talk on the way back or vice versa! Or do your walk without talking and take turns meeting at each other’s house afterward for a quick cup of coffee to catch up.
C. Be prepared to walk on your own when your buddy is not available. Solo walking is a great way to clear your mind and relax!

5. Avoid eating or drinking too much before your walk. It can slow you down and/or give you cramps. If you have just had a large meal it can interfere with the digestive process and double the workload on the heart. You may need to wait up to 2 hours before you can walk comfortably.

6. Get Outside. People who walk outside are more likely to stick to their exercise regiment. Being outdoors can be a meditative experience, allowing you to clear your mind and lower stress levels. A change of scenery is a great boredom buster as well. Additionally, people who walk outside tend to walk longer than those on treadmills. Try using an app, such as “mapmywalk,” to create new routes and track accurate distance.

7. Use a pedometer and track your progress. Journal your activity each day (type, time and distance) and then challenge yourself to improve in the next workout. Heading out the door with the goal to improve can help you increase your number of strides and the length of time you spend exercising.

8. Check your intensity. A heart-rate monitor is an excellent way to determine how hard you’re working. It can ‘coach’ you to pick up the pace if you are slowing down or reduce the pace if you are working too hard. If you do not have a heart rate monitor, refer to your pedometer. Keep in mind that 2,000 steps is equal to about 1 mile and you should aim to cover that in about 15 minutes time on average. Walk with a sense of purpose and determination!

9. Stride matters. Proper use of your feet makes all the difference. Try rolling through from the heel of the foot to the toes and pushing off just as you get to the ball of your foot and big toe, allowing your ankle to work through a complete range of motion. This will help to recruit the calves, hamstrings and gluteals effectively. The more muscles you use, the more calories you burn!

10. Add some fitness moves. To beat boredom and increase metabolism, try adding a variety of movements into your walking workout. Consider push-ups on a bench, walking lunges, short bursts of jogging, jumping jacks, walking sideways, triceps dips on a bench, knee raises – the list goes on! Be creative – have a list of activities in mind and perform one of them every 5 minutes. This helps to involve a variety of muscles, expend more calories and make the time go by very quickly!



10 Back-to-School Grab & Go Healthy Breakfast Tips

You know the summer is over when your alarm shrieks two hours earlier than it did last week and you’re standing by the coffee-maker nodding off while it brews, seemingly at a snail’s pace. Once the coffee is eagerly ingested, you start the perilous process of waking your kids for their first day back at school. The relaxed summer mornings are replaced with waking the dead, followed by chaotic bursts of panic, bickering, wishing you could get everyone fed and a final rush out the front door in order to avoid hearing the school bell ring. Leisurely fixing a healthy breakfast is unceremoniously canned.

When back to school sneaks up on you, breakfast is the first healthy habit to go. We all know that breakfast is the most important meal of the day, but it’s crucial for those little minds focusing on both good behavior and learning throughout the day. Kids who skip breakfast have trouble concentrating, under-perform in memory tests and have low energy. In contrast, kids who eat breakfast tend to keep their weight under control, have lower blood cholesterol levels and fewer absences from school, as well as make fewer trips to the school nurse with stomach complaints related to hunger.

At Hilton Head Health,we capitalize on nutrition as an essential component for wellness and weight loss for our adult Guests. However, health and wellness are just as important for our kids! Here are 10 tips for fitting in a healthy breakfast among the back-to-school bedlam:

1. Trail Blazers: Make your own healthy breakfast trail mix and portion in baggies. Slip the baggies in your kid’s backpack, keep a few in your car’s glove box and throw one in your purse. Voila! Hidden trail mix, ready to eat, everywhere! Let your kids help pick out the nuts, raisins and dried fruits so they’re invested in the choice. (P.S. You can also do this with granola.)
2. Nice Catch Kid!: Cut up mixed fruit and portion in baggies then sprinkle with fresh lemon juice to keep it from browning. Keep the bag in the fridge overnight for a great kids breakfast when you’re in a rush.
3. Smooth Move: Remember the fruit from tip #2? Use one of these bags for a smoothie. Throw the fruit from one baggie in the blender with some ice and Greek yogurt or a bit of peanut butter for some added flavor and protein. No child is going to refuse a smoothie! Nope, not gonna’ happen. Keep some disposable cups on hand so that you don’t have to buy a new set of glasses every month. If you want to take this one step further, you can actually put all the ingredients for your smoothie in the blender pitcher the night before and keep it in the fridge. Pull it out in the morning and blend it while you hover over the coffee-maker as it’s brewing.
4. Sandwiched for Time?: Purchase a loaf of zucchini or banana bread from your local healthy grocery store. Slice it thinly and make sandwiches using cream cheese or peanut butter. Portion into baggies and keep in the fridge. A yummy grab and go kid’s breakfast that they’ll love!
5. Unleash the Quiche!: Make muffin-tin frittatas or quiches early in the week and store in the fridge or freezer. Wrap one in a paper towel, warm it in the microwave, and stick it in your kid’s hands — as you’re signing that last minute permission slip. Garnish with a kiss on the cheek. (P.S. Leftovers are great for making frittatas). Here’s a video from to get you started:














6. Speaking of leftovers: There’s nothing wrong with a non-traditional breakfast. Don’t be shy about microwaving some leftovers, especially if it’s a family favorite.
7. The Incredible, Edible Egg: The boiled egg is the original fast food. Always keep a few in the fridge for a shot of morning protein.
8. A Good-Day Parfait. Assemble a few yogurt, fruit and granola parfaits in disposable cups and store in the fridge. It looks, tastes and feels like a decadent morning treat that will send any kid off to school with a smile.
9. Stowaway Fruit. Stick an extra piece of fruit in your child’s lunchbox so they can eat it on the way to school. In the unlikely event that they actually ate breakfast before leaving the house, the fruit will make a great snack for later in the day.
10. Mamma Mia, Breakfast Pizza: Using a pre-made crust, scrambled eggs, bacon and cheese (you are welcome to add marinara sauce as well as veggies), make a breakfast pizza and portion slices into baggies. Heat a slice in the microwave, give it to junior and then ask for a tip.

Wishing you all a wonderful school year with healthy and happy kids! What’s your favorite healthy breakfast recipe?



H3 Vegetable Stir Fry

In the H3 Healthy Kitchen, we turn healthy ingredients into delicious meals for our Guests during their wellness program and weight loss program stays. We also stress the importance of learning how to make these healthy recipes at home, which is why we also make them quick and easy.  This H3 Vegetable Stir Fry is the perfect marriage of healthy, delicious and easy! Though stir fry’s found in many restaurants can often be laden with unnecessary fats and sodiums, this healthy vegetable stir fry recipe is perfect for anyone trying to reach their weight loss goals and live a healthy lifestyle while still being flavorful and delicious!

Ingredients:healthy vegetable stir fry recipe

1 ½ cups Brown Rice, long grain, uncooked

3 cups Stock, chicken or vegetable

Stir Fry

1 cups Carrots, halved, cut on bias

2 cups Broccoli florets

1 cup Bean sprouts

1 cup Celery

1 cup Straw mushrooms

1 cup Bell peppers, (red and yellow) julienne

1 cup Yellow onions, julienne

1cup Water chestnuts

½  cup Soy Beans

1 cup Egg Beaters

½  cup Cashews, unsalted or lightly salted, pieces or chopped

¼  cup Low sodium soy sauce

2 T. Garlic, fresh, minced

2 T. Ginger, fresh, minced

1 T. Sesame oil

Pinch Sea Salt

3 each Wontons, halved (triangle) baked- garnish

1 head Red cabbage leaves, garnish for base of stir fry

2 each Green Onion frills – for garnish or chopped green onions


  • Preheat oven to 350 F.
  • Cook brown rice with chicken or vegetable stock in a large sauce pot.
  • Bake wonton triangles until golden brown- then cool and set aside for serving.
  • Preheat a large sauté pan.
  • Add Sesame oil to the sauté pan.
  • Sauté garlic, ginger, onions, celery and peppers, first.
  • Once tender, add broccoli, mushrooms, water chestnuts and bean sprouts.
  • Add low sodium soy sauce to the vegetables, as they cook.
  • Cook until al dente- slight crunch. Then set aside and keep hot.
  • On the side, scramble egg beaters in separate sauté pan.  Make sure to scramble egg beaters well, so that there are small pieces of egg.
  • When all components of stir fry are finished, combine all ingredients together in large warmed bowl and then add the sea salt.
  • Taste stir fry for overall flavor.
  • Drizzle sweet soy sauce glaze over each dish for extra stir fry flavor.


Number of Servings: 6

Serving Size: 2 ¼ cups = ¾ c rice & 1 ½ c veg

Calories: 360

Fat: 9

We hope that you enjoy this healthy vegetable stir fry recipe! What’s your favorite meatless dish?



3 Moves for Killer Legs & Glute

At Hilton Head Health, we offer over 50 different fitness classes to help our Guests achieve their weight loss and wellness goals, and live a healthier lifestyle. One thing that we like to remind our Guests of is that you don’t need expensive equipment to get a good workout. Today we’re going featuring 3 simple moves that make a great leg and glute workout!

1. Squat and Lift

2. Curtsy – Side Lunge

3. Fingertap

We hope that you enjoy this leg and glute workout! What’s your favorite move?



Prediabetes Affects 1 out of every 3 Americans

At Hilton Head Health, we want our Guests to stay educated with the most up-to-date information regarding nutrition, health and wellness. The proper knowledge is a key tool to help Guests with not only weight loss management but healthy living and disease prevention.

With 29 million Americans with diabetes, according to Edward Gregg, chief of the Epidemiology and Statistics Branch of the Division of Diabetes Translation at the CDC, “We already have a diabetes epidemic on our hands.”  Unfortunately things will likely get worse before they get better. Eighty-six million (1 out of every 3) people in the U.S. have pre-diabetes and 90% of them are unaware of that fact. Pre-diabetes means that blood sugar levels are higher than normal but not high enough to be called diabetes. Within 5 years, 15 – 30% of those with pre-diabetes will develop diabetes. Leigh Perreault, Associate Professor of Medicine at the University of Colorado predicts that up to 70% will develop diabetes in their lifetime. The good news is that a study called the Diabetes Prevention Program (DPP)  proved that with moderate lifestyle changes, those with pre-diabetes can dramatically lower their risk of progressing to full-fledged diabetes.


Though the numbers may seem daunting, and changes can often be difficult, pre-diabetes doesn’t have to lead to full-fledged diabetes. Healthy lifestyle changes can include something as simple as switching from drinking soda’s to water, cutting out sugar in your morning coffee, or walking an extra 30 minutes a day. What healthy lifestyle changes do you practice to help keep your health in check?



H3 Berry Tart

We love to create quick, easy, healthy recipes that call for simple ingredients for our Guests to take from their stay during their weight loss program or wellness program at  Hilton Head Health and recreate these same recipes at home. Providing our Guests with healthy recipes and knowledge about nutrition helps to motivate them to continue their journey to sustainable weight loss and gets them closer to maintaining a more health conscious lifestyle. Seeing as desserts can be a sticky situation, we love to focus on healthy dessert recipes.

For today’s healthy dessert recipe, try this H3 Berry Tart:

photo 1Ingredients:

1 cup Berries, raspberries or blueberries

1 cup Whipped cream


2 1/2 ounces Cream cheese, fat-free, cold

2 ½ tablespoons Sugar

¼ teaspoonSalt

1/8 teaspoon Baking powder

½ tablespoon Apple cider vinegar

2 ½ tablespoons Ice cold water

1 cup Flour

2 ½ tablespoons Flour, for rolling out pie crusts

2 ½ ounces Butter, unsalted, cold


  • Preheat oven to 375˚F.
  • In a mixing bowl, with paddle attachment, mix all ingredients.
  • Sprinkle a clean counter with a small amount of flour.  Roll the dough out on counter and make sure the dough is not too thick.
  • Once you have rolled out the dough use a round cookie cutter to press out 6 individual pie crusts.
  • Place the pie crusts on a greased sheet tray. Leave about 1 inch between each pie crust.
  • Refrigerate for at least 20 minutes.
  • Remove the crusts from the refrigerator and bake for 10-12 minutes.  Move the crusts from the oven and allow to cool.
  • Once the crust has cooled, top with whipped cream and fresh fruit!


Serves: 6

Serving Size: 1 tart

Calories: 120

Fat: 8 grams

We hope you enjoy this healthy dessert recipe for the H3 Berry Tart! What’s your favorite healthy dessert?



H3 Stability Ball Routine

We want to create new and exciting fitness classes that are fun and challenging for our Guests during their weight loss program and wellness program here at Hilton Head Health. We’ve found that one source of discouragement and a major deterrence from achieving weight loss goals and wellness endeavors is boredom. By keeping a fresh and varied fitness and exercise regiment, you can keep mind focused and stay motivated toward reaching and maintaining a healthier lifestyle. Try to infuse new types of equipment and different variations to your everyday exercises. The more you change up your workout routine and challenge yourself, the more rewarding each workout will become. Here’s a  5 move, full body stability ball routine.

1. Squat

2. Split Squat

3. Push up

4. Crunch

5. Plank

Tell us what you do to keep yourself enthused about working out? Do you ever use a stability ball yourself?



H3 Guest Testimonials

Hilton Head Health Weight Loss Resort and Health Spa Guest Testimonial

We love getting feedback from our Guests about how they enjoyed their experience here at Hilton Head Health. Knowing what type of impact our staff, facility and cuisine has on our Guests’ stay is important to what types of improvements and decisions we make regarding our weight loss programs, wellness programs, facility expansions, dining experience and more.

When asked to describe their experience during their wellness program or weight loss program at Hilton Head Health in 25 words or less this is what a few of our Guests had to say:

“Amazing place. Terrific food. Knowledgeable, helpful and caring staff. The perfect place to begin my journey to more healthy living.”  -Betsy C.

“Great help and experience. Just lost my mother from cancer last month and everyone was supportive to get me back on track, especially Lisette. She is a keeper.” -Karen W.

“I came here to jumpstart my way to a better thought process for health and exercise. I will take what I’ve learned and use it to find a healthier me! The instructors are awesome!” -Suzanne K.

Want to hear more from our past Guests? Read more reviews on our TripAdvisor and watch our Guest testimonial videos.

So now we ask you H3 alum, can you describe your experience at Hilton Head Health during your weight loss program or wellness program in 25 words or less?



H3 Tiramisu

In the H3 Healthy Kitchen, we love to take classic recipes and give them a healthy twist to cut down calories and unhealthy fat content so our Guests here at Hilton Head Health can still enjoy their favorite foods while forging their way on their health and wellness paths and weight loss journeys. Take this Tiramisu, healthy dessert recipe, for example, it’s less than half the fat of most recipes and still just as delicious.

tiramisu healthy dessert recipe


¼ cup + 1 Tbsp Sifted Powdered Sugar

4 ounces Fat-free Cream Cheese

¾ cup Fat-free Cool Whip

2 each Egg Whites

½ cup Hot Water

2 Tbsp Sugar

1 Tbsp Instant Coffee Crystals

1 Tbsp Kahlua

20 each Lady Fingers

½ tsp Unsweetened Cocoa Powder


  • Combine powdered sugar and cream cheese in a bowl, and beat at high speed until well blended.
  • Gently fold in ½ of the cool whip, then let set in refrigerator.
  • In a separate bowl, beat egg whites (at room temp) at high speed until peaks form.
  • Gradually add the sugar, 1 Tbsp at a time.  Beat until very stiff peaks form and mixture is glossy.
  • Very gently fold part of egg mixture into the cream cheese mixture, then very gently fold in remaining egg mixture.  Set aside in the refrigerator.
  • In a small bowl, combine hot water, coffee crystals and Kahlua – stir well.
  • In a small loaf pan or baking pan, layer ½ of the lady fingers across the bottom.  Drizzle with ½ of the Kahlua mixture.  Next layer ½ of the cream cheese mixture over lady fingers. Repeat: lady fingers, Kahlua mixture and cream cheese mixture.
  • Top with remaining cool whip and sprinkle with cocoa powder
  • Place in freezer for 1 – 2 hours.  Remove 1 hour before serving.


Number of servings: 8

Serving Size: 1 slice

Calories: 184

Fat: 3.8 grams

We hope that you enjoy this healthy dessert recipe!



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