Archive for the ‘Fitness’ Category

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?


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?


Exercise is great, but can you over do it?

Moderationiskey8 8 300x300 Exercise is great, but can you over do it?

Exercise: Planned and purposeful physical activity that challenges the physiology of the human body.

Like eating vegetables, everyone knows that having a helping of exercise daily is good for us. Unlike vegetables, however, too much exercise may not necessarily be a good thing. Here at Hilton Head Health, when it comes to implementing exercise into a healthy lifestyle, we believe that quality is always more important than quantity. During our weight loss program and wellness program we offer our Guests over 50 different fitness classes as well as fitness adventures to help improve fitness, as well as help with weight loss and wellness. However, we also understand that moderation is key.

Maybe you’re thinking to yourself, “No I need quantity. I need to burn as many calories as I can as quickly as I can to shed all of this weight off”. If you’re thinking like that, listen carefully. If you’re not thinking like that, good for you and continue reading to find out why you should be proud of yourself. Regardless of what you’re thinking right now, the point is that quality is more important than quantity.

When we exercise, we are essentially damaging our bodies. Luckily the human body does an amazing thing and it heals itself! Not only that, but when we challenge our physiology the way we typically do when we exercise, the human body does more than just heal itself. It makes itself even better! It does this so that the next time it is challenged in the same way, it will be able to accomplish that task more efficiently. Like mankind inventing the wheel, your body has the ability re-invent itself in new ways in order to make your life easier.

In order for these physiological adaptations to happen, your body needs proper nutrition and time to recover. It is not uncommon for people (especially those on a weight-loss journey) to not only overexercise, but also to skip meals. However, remember exercise is technically damage. Imagine that your cells and hormones are like little engineers and construction workers in your body. When you exercise, you are bulldozing old structures to make way for newer better structures. When we fuel ourselves with proper nutrition we are supplying our engineers and construction workers with tools to re-design and re-construct. So combine constant bulldozing with minimal new supplies. All that gets you is a giant junkyard. What does that mean for the human body? Injury! Overexercise (A.K.A. too much quantity = injury). When we reach this point, we not only have to re-design and re-construct; we also have a lot of cleaning up to do before we can even start. This clean up that results from injury will slow you down with your health and wellness goals. So while quantity may sound appealing at first, it may be counter productive in your healthy lifestyle endeavors.

Well now exercise seems like a bad thing. I don’t want to injure myself. What should I do?

The American College of Sports Medicine (The Golden Standard) recommends that we aspire to reach 5 or more days/week of 30-60 minutes/day of quality exercise. This 30-60 minutes is your time to challenge yourself. This is your time to bulldoze the parts of yourself that you don’t want anymore. Make these workouts count! During the times you are not exercising, be sure to get in a quality breakfast, lunch and dinner sprinkled with a few healthy snacks in between. Be sure to get 7-8 hours of sleep. And be sure to include stretching, rolling out and massage as a priority in your healthy lifestyle. These times of eating right, sleeping well and relaxing are the times that your body’s construction workers and engineers need in order to  re-design and recreate a better you.

Keep in mind that rebuilding a city does not happen over night. Neither does changing your body. Work interdependently as a team with your body in order to make the most amazing city you’ve ever lived in! Make your city a quality city, not a junkyard!

Remember, moderation is always key!


How To Stretch Your Back to Strengthen Your Wellness

At Hilton Head Health, we offer a weight loss program and wellness program that educates our Guests on the importance of listening to their bodies as we help them create their health and wellness path and reach their weight loss goals. When our Guests pay attention to what their bodies are telling them, a new or improved workout regiment can be much more effective in bringing postive fitness and health results rather than worsening pre-existing conditions or issues. Today, we’ll talk specifically about the importance of maintaining a  properly stretched back in order to help strengthen overall physical wellness, which will in turn help contribute to weight loss and a healthy lifestyle.

A strong, flexible back is a crucial component to good posture, increased metabolism, improvement in bending and prevention of aches, pains and serious injury. Your back muscles help to stabilize your torso and to hold your body upright and forward, making it easier to walk and run in proper form.  The back is one of the most injury-prone parts of the body.  Stretching your back regularly helps to keep your muscles flexible and supple.  The types of stretches you choose, however, can make the difference between improving back health and exacerbating back pain.

One of the most classic and common stretches, the toe-touch, may actually be one stretch you should be avoiding.  In this particular movement the lower back is forcibly stretched, stressing the vertebrae and discs, and you can actually strain the back and the hamstrings.  It may compress the discs in your spinal column and actually push them toward the nerve canal.

To improve this stretch, you can try to focus on rolling the spine forward and back up instead of staying completely rounded throughout the movement, to ensure the vertebrae articulate in a graceful, flowing manner.  Avoid flattening the back or forcing the fingertips towards the floor, to a point that exceeds a reasonable and pain-free range of motion.

Consider an alternate stretch altogether, such as a back rotation stretch.  This is a gentle, but effective movement where lower back muscles are gently and gradually elongated.  The abdominal muscles support the back throughout the movement, the oblique muscles are activated and strengthened and the hamstrings are disengaged.

To perform this stretch:

  1. Sit on the floor or a table with your back straight, knees bent, and feet resting on your heels.  Place your hands behind your head with your elbows pulled back gently.
  2. Contract your abdominals and rotate left as far as you can go.  Do this 4 or 5 times until you feel loosened up.  When you’re ready, rotate again and then flex your body forward, leaning your elbow towards the surface you’re sitting on.  Avoid pulling on your head with your hands.
  3. Hold for 1-2 seconds, and then return to an upright position.  Work one side at a time, doing 10 repetitions on the left, then 10 on the right.

BackStretch1 300x300 How To Stretch Your Back to Strengthen Your Wellness


Preform this stretch frequently to experience the positive weight loss and wellness related benefits.

What’s your favorite stretch that you learned during your experience with weight loss program and wellness program? If you haven’t made it to Hilton Head Health just yet, what are some of your favorite stretches to do on your own?


Fitness Friday: The H3 Wave Plank

At Hilton Head Health weight loss camp and health spa, we help our guests achieve their weight loss and wellness goals by creating a personalized weight loss program and wellness program for a healthier, better lifestyle through fitness, cooking classesnutrition education and stress management. While all these factors are important in helping our Guests with their individualized weight loss goals and new wellness paths, we also want our Guests to have fun while they reach their goals and carve out their new paths. Adding an extra element of fun not only helps vary workouts to make them more challenging, but it helps make the entire experience that much more enjoyable. After all, your trip to our weight loss camp and health spa is a fun getaway!

Following an interval training workout earlier this week, our Guests participated in what we like to call the “Wave Plank”. It’s just like “the wave” you see or do at a sporting event but there’s a little twist. Our Guests did the wave while posed in plank position! Not only is this a fun way to mix up a sometimes monotonous exercise, but adding the extra movement of lifting ones arms can help strengthen the core and make the workout that much more effective.



Fitness Friday: H3 TRX Workout

Here at Hilton Head Health, we strive to provide the  most challenging and exciting workout routines to help our Guests reach their personal weight loss and wellness goals with our weight loss program and wellness program. When you try new fitness equipment and throw in different variations to your normal routine,  it can help you stay motivated to keep up your new, healthy lifestyle. Today, we have a full body TRX workout to help you get one step closer to your fitness, weight loss and wellness goals.

For the best results, perform 3 sets of 15 reps of each exercise.

1. Squat – Lower Body

2. Row – Upper Body

3. Lunge  - Lower Body

4. Push up – Upper Body

5. Sit ups / Planks – Core

Here’s a video to show you the best techniques for each exercise using the TRX straps.

We hope that you enjoy your TRX workout! What was your favorite new workout that you tried at Hilton Head Health during your stay participating in our weight loss program or wellness program?


Fitness Friday: The 5 Best Old School Exercises

At Hilton Head Health, we understand that it can be difficult to choose the best fitness options for you with such a great variety of workouts these days. That’s why we’ve created a personalized weight loss program, wellness program and variety of fitness regimens and classes for all our guests to help them reach their individual weight loss and wellness goals and achieve lasting results.

Today, we’ve decided to pull out 5 simple, classic and old school exercises that have been proven to work over the years. These workouts (in one sequence) form a full-body, fat burning workout routine that is fun to do!

First, start by walking.

  1.  Walking: 30 minutes

One of the easiest forms of exercise for most people, walking has been proven time and again to have many health benefits.  Research has shown that walking just 30 minutes or more a day can help:

  • reduce the risk of heart disease
  • improve blood pressure, blood sugar levels and blood lipid profile
  • manage body weight and reduce the risk of obesity
  • enhance mental well being
  • reduce the risk of osteoporosis
  • reduce the risk of certain cancers
  • lower the risk of type 2 diabetes

After the walk complete 1 set of each exercise, then repeat the cycle until you have done each exercise 3 times.

  1. Squats: 15-20 Squats per set

Squatting is one of the most functional exercises we can do.  We use a squatting motion all the time in daily life, from getting out of a chair to bending down to pick up something off the floor, being able to properly squat is crucial to staying mobile.  Squats are more than a leg exercise.  Squats are a whole body movement which when done properly:

  • works the core,
  • improves balance and mobility,
  • help burn fat,
  • improve bone health
  • and possibly reduce the likelihood of injury.
  1. Push-ups:  As many push ups as you can do

This is one of the best exercises to work the upper body, push-ups can be done anywhere and require no equipment whatsoever.  Push-ups deliver a lot of bang for your buck, as they work the:

  • chest,
  • shoulders,
  • triceps
  • and core muscles all at once.
  1. Plank: 30 seconds (Try to work your way up to 1 minute.)

Planks are one of the best exercises to work the entire core: abdominals, lower back, and postural muscles, glutes, and hip muscles.  Planks can help:

  • to prevent back injuries
  • and increase your stability during all other exercises.
  1. Fire-Hydrants: 10-15 on each leg per set

Fire-Hydrants activate and strengthen the glutes and hip muscles which are often weak and imbalanced on people, especially runners. Focus on keeping good form with your hips level the whole time.

For more direction and modifications of the workout routine, check out this video-

We hope that enjoy this fat burning, full-body workout routine! Which of these old-school, classic exercises are your favorite?


Fitness Friday: H3 4th of July Ab Routine

Happy, healthy 4th of July from Hilton Head Health! We’ve structured our weight loss program and wellness program to include an element of fun with recreational and adventure offerings. Since we’re all about having a good time, we don’t want you to miss a second of the fireworks! So here’s a quick 3 move ab and oblique routine to get in your work out for the day and get one step closer to your weight loss and wellness goals.

  1. Plank with a twist
  2. Bicycle
  3. Ball toss with a twist

Have a happy, safe, and healthy 4th of July!


Fitness Friday: Fat Burning and Muscle Building Fitness Challenge

Here at Hilton Head Health, we understand that the key to wellness and weight loss is as unique and different as all of our guests. That’s why we offer personalized programs that help you achieve your goals on your own level and at your own pace.

​We also believe in helping you achieve your long term, long-lasting weight loss and wellness goals. So today on the blog, here is what I will offer you…

Complete this body weight routine, keeping written records of each workout and the time it takes you to complete each portion, until you can accomplish each portion at the desired intensity. Email your statistics to and I will send you a 4-6 week routine that will build off this foundation you’ve created for yourself and have you in possibly the best physical shape of your life.

Here’s the workout:

• Run 0.5 miles

Complete the following 5 exercises 1 round at a time (round 1 = 1 reps of each exercise, round 2 = 2 reps of each exercise, up to 5 rounds or 5 reps of each exercise)

• The modified ‘Man Maker’

o 1 rep = walking lunge (1 lunge per leg) drop to push-up position and perform one push-up, while maintaining the push-up position, perform the T Plank (rotate your body so that one hand is pointing toward the sky, repeat on opposite side), jump both feet in toward your chest, then stand and reach over head as if you are performing an overhead press

*It is important to note that this move contains 4 moves in one to complete one rep; DO NOT perform consecutive reps of each portion of the exercise (ex: 3 consecutive push-ups in round three then 3 consecutive T Planks) this is the easy way out. Don’t take the easy way out.

• Crunchy Frog

• Cross-Knee Burpee

o 1 rep = from the standing position, drop to the push up position (don’t do a push-up) take you right knee to the left elbow, then the left knee to the right elbow, jump both feet in toward your chest, then jump 6-12” reaching for the sky

• Single Leg ‘V’-Up

o 1 rep each leg = 1 total rep

• Star Jump

Do this until you can complete the run in 5 minutes, and the exercises in 30 for a total of 35 minutes.  Once you have done that, increase the distance of the run to 1 mile until you can complete the run in 10 minute and the exercises in 25 minutes for a total of 35 minutes…notice a trend?  Last progression; increase the distance of the run to 1.5 miles.  Work to complete the run in 15 minutes or less and the exercises in 20 minutes or less completing the entire workout in 35 minutes or less.

Once you have done this and recorded your results for each day regardless of how long it takes you to do it (record run time, record exercise time, and record total time to account for total rest), then you will have not only built a functional foundation for an intense fat burning, muscle building workout, but you will have gotten yourself in considerable shape in regards to the general population (this is an opinion, not a statistic, and is based on the fact that in order to enlist in the United States Marine Corps and participate in recruit training, you must be capable of running 1.5 miles in 15 minutes or less for females, 13 and a half for males).  I will then send you your 4-6 week plan.

I encourage you to accept this challenge and start the new beginning of your healthier, happier, and more capable life.


Fitness Friday: The H3 World Cup Workout

Here at Hilton Head Health, we love to make our workouts and activities fun, varied, and effective. So, this week we decided to pull some inspiration from the World Cup. We’ve created a fun, fat burning workout designed to help you reach your weight loss and wellness goals. Whether you play soccer or just love to watch, grab a soccer ball and enjoy this full body fitness workout.

Perform all 5 exercises for 30 seconds each, then take a 30 second break. After your break, repeat this process 5 times.

Lower Body and Core

  • Toe Taps
  • Mountain Climbers or Burpees
  • Lunge with a twist

Upper Body and Core

  • Push ups


  • Knee ups or Pass throughs




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