Posts Tagged ‘challenges’

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December 11th, 2009

“HOW DAVID BEATS GOLIATH” /// No Comments ///

By Cheney

By: Adam Martin, H3 Fitness Director

Over the course of the last 5 years I have become very fond of the literary style of sociologist/psychologist/author Malcolm Gladwell.  His list of non-fiction bestsellers includes The Tipping Point, Blink and Outliers.  Malcolm has a wonderful way of transforming his case studies into a real life situational analysis. 

 

Below I have included a link to an article he wrote for the “Annals of Innovation” blog in the New Yorker titled, How David Beats Goliath.  I suggest you print it out, break out the highlighter and enjoy.  He intertwines three somewhat unrelated topics to show that David’s biblical victory over Goliath is not an anomaly in common society.  He focuses his scientific justification on a study produced by renowned political researcher Ivan Toft.  In the review he notes that two factors will determine the success of a “David”.  The first, the passion for victory.  And secondly, the ability to create an individualized plan in preparation for battle. 

 

I reason that if we are both passionate about change and willing to take our own path to victory rather than a traditional cookie-cutter view we may be more successful.  Any comments?

 

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December 7th, 2009

Exercise YOUR Motivation /// No Comments ///

By Cheney

By: Jeff, H3 Program Intern

Note:  This is Jeff’s last week here as a Program intern at H3.  We will miss him greatly — and so will the readers of H3 Daily.com!  All of us here at H3 would like to say THANK YOU for a job well done!  Make sure to leave Jeff a note before he heads back to the ‘real world’.

 

There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within.   No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan.   The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.

 

Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.

 

We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction.  There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.

 

For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.

 

1.  The feelings you get after a solid workout.   After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?” 

 

2.  Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!  

 

3.  You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.

 

4.  Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.  

 

5.  Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.  

 

6.  Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.

 

7.  Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.

 

8.  Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.

 

9.  A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.

 

10.  Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!

 

That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:

“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”

~Bill Phillips~

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October 8th, 2009

Healthy Traveling: Fast Food Friends /// 2 Comments ///

By Cheney

By: Jeff, H3 Program Intern

When implementing a new lifestyle plan, one of the greatest challenges is making the appropriate adjustments while traveling.  Seems impossible to eat healthy on the road, right? At times, our environments really do set us up for failure.  Airports are bombarded with fast food joints, snack shacks, and of course oversized muffins.  Restaurants boast gigantic portions and now and then the occasional buffets.  Despite these negative environmental factors, there are still some fast food friends out there and it comes down to a matter of planning.  

In Healthy Traveling, a lecture here at Hilton Head Health, Guests discuss eating tips for airports, hotels, and restaurants.  What’s more, they learn ways to incorporate physical activity into the trip itinerary! 

Another awesome aspect to this lecture is the Healthy Traveling Calorie Count Game.  Guests are split into two groups, recording educated guesses focused on the calorie count of an assortment of popular fast food items.  At the end, the totals are tallied up and deducted from the actual calorie count.  It’s rather interesting because most groups are truly spot-on when it comes to knowing the calories of common restaurant and fast food orders. 

If you’d like, go ahead and try out a shortened version of the game below, how close can you come?  

Restaurant

Predicted Calories

 

Starbucks – Classic Blueberry Muffin

  

 

Wendy’s – Baconator

   
 McDonald’s – Fruit ‘n Yogurt Parfait  

 

Baskin Robbin’s – Cappuccino Blast Turtle Milk Shake

  

*Actual calories found below

As I mentioned previously, most of our Guests are pretty good at this game, so if we are so good at predicting the calories, why are we still choosing these high calorie foods? 

Primarily, we tend to rationalize these orders by “it’s all I have time for,” or “there are no healthy options when it comes to fast food.”  These are simply common engrained misunderstandings in which we must get away from!  As Bob Wright would say, no matter where you are there is always the Unwise, Better, Best choice.  Moreover, the cool trend we are starting to see is towards healthier fast food options and hopefully in the end this will change our mentality towards eating out. 

Many laws are coming about that may force restaurants and fast food joints to have their nutrition information readily available.  Until these changes are made, we must be aware of some of the healthy options and plan out a few in the case of traveling or if that friend really wants to eat here or there. 

Below are some great ON-the-GO choices and a few resources where some of the healthiest fast food chains let you calculate your meal!

Fast Food Friends:

Chick-fil-A

- Chargrilled Chicken Sandwich; Calories 260, Fat 3g, Fiber 7g Protein 27g 

- Fruit Cup (large); Calories 100 Fat 0g Fiber 3g Protein 1g

- Side Salad; Calories 70 Fat 4.5g Fiber 2g Protein 5g

- Dressing – Light Italien; Calories 15 Fat 0.5g

http://www.chickfila.com/#calculator

 

Panera

- Garden Vegetable Soup; Calories 120 Fat 1g Fiber 7g Protein 4g

- Vegetarian Black Bean Soup; Calories 200 Fat 2g Fiber 11g Protein 11g

- Asian Sesame Chicken Salad w/out Wonton Strips; Calories 270 Fat 11g Fiber 3g Protein 26g

http://www.paneranutrition.com/

 

Subway

- 6’’ Turkey Breast; Calories 280 Fat 3.5 Fiber 5g Protein 18g

- 6’’ Veggie Delite; Calories 230 Fat 2.5 Fiber 5g Protein 8g

- Any of the 6 inch, 6 grams or less of fat subs are considered fast food friends

http://www.subway.com/applications/NutritionInfo/index.aspx

 

Those are just a few examples of your fast food friends, but don’t worry there are other options available!

Explore the links above and you’ll really become more knowledgeable on the many healthy options that are available at notable fast food chains.  Let’s change our mindset, move away from “there are no healthy options” to “Man, I can’t decide which healthy option to choose!”

If we can switch those sayings then we’ll be well on our way to battling the great challenge of traveling.  Anyways, I hope this blog was helpful for your next business getaway or when time does not allow for that gourmet meal. 

Lastly, check below and see how you did on the calorie counter!

*Actual Calories:

Starbucks – Classic Blueberry Muffin: 470

Wendy’s – Baconator: 970

McDonald’s – Fruit ‘n Yogurt Parfait: 160

Baskin Robbin’s – Cappuccino Blast Turtle Milk Shake: 900

 

 

 

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September 30th, 2009

Head Hunger: Avoiding the Appetite Ambush /// No Comments ///

By Cheney

By: Jeff, H3 Program Intern

Boredom strikes … What do you do? Quick! Think! … Are you tying up the tennis shoes to hit the streets for a thermal walk or are you reaching into the freezer for a delicious indulgence?

We’ve all been there – victims of eating when were not hungry, so how can we avoid this appetite ambush? Underneath are 3 of the most common surefire signals to help you recognize when your head is doing the eating and not your stomach.

Sudden: Emotional eating (a.k.a. Head Hunger) always comes on suddenly. One second you’re watching your favorite television show and the next you’re craving something sweet. It’s really a spur of the moment kind of feeling that can be sparked or paired with any emotion.

 

Specific: According to psychologists, emotional eating cravings are usually very specific. People seem to desire that one particular comfort food and won’t be satisfied with just any type of chow, especially not fruits and vegetables.

 

Shameful: If you happened to eat by listening to the head, then there will usually be feelings of guilt and you’ll promise to make up for the eating in some other way. Feelings of guilt should never be left behind after a meal (we eat to live right?). So if you are bumming out and saying to yourself “Oh, I’ll skip a meal tomorrow to make up for it,” your hunger was certainly not physical.

Head Hunger

Now that you know how to distinguish between emotional hunger and physical hunger, you may be thinking how can I not only recognize these signals, but overcome them.  The biggest thing for me personally is not keeping these so called “trigger or comfort foods” in the house.  Consequently, I do not keep ice cream in the apartment because I have realized that this is a food I can’t control. 

The good thing is I am not alone, ice cream happens to be the number one comfort food for Americans.  To put it simply, I like to think of the phrase “out of sight, out of stomach.”  By not making the frozen treat readily available and having viable substitutes, I am more apt to reach for an apple or a yogurt when I need a pick me up.

Here at Hilton Head Health, Dr. Beth Leermakers, our Wellness Counselor provides noteworthy lectures on Stress Eating and Overcoming Emotional Eating, which give our Guests a larger scope on this topic. Moreover, the H3 program has been proud to host specialty weeks featuring Johanna Smith-Ellis, a certified psychologist, whose experience has led her to be very knowledgeable on the subject. Since you may have missed them on your last visit, or have not yet stayed at H3, below is a quick glimpse to what I’ve picked up in lectures on how to evade emotional eating.

¨       Write down your trigger foods 

¨       Create a list of alternatives (Use the alphabet!)

¨       Find a comfort food that’s healthy  

¨       Go for a signature H3 thermal walk! 

¨       Call a friend or take a nap

¨       Check out some resources on emotional eating (*)

 

There are a few tricks that work for most people, but strive to find what is ideal for you personally. Remember, we all over eat sometimes and there is no reason to feel guilty about it! I am by no means an expert, thus I’ll leave you with a few resources to peruse at your leisure.

Nevertheless, keep in mind the 3 S’s to recognize head hunger, and think of this quote when the appetite ambush arises:

“If hunger is not the problem, then eating is not the solution.”
~ Anonymous

 

Check it out:

WebMD; http://www.webmd.com/diet/features/emotional-eating-feeding-your-feelings

Mayo Clinic; http://www.mayoclinic.com/health/weight-loss/MH00025

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September 16th, 2009

Finding Inspiration Through Exercise /// 1 Comment ///

By Cheney

Here at H3, we are gearing up for FIT WEEK 2009!

If you are looking to add variety to your own fitness – this is the perfect week for you to find an activity you LOVE.  Because we all know, in order to sustain a healthy lifestyle it has to be enjoyable! 

Begin the week by establishing your baseline from which to tailor your own personal fitness agenda, then participate in group activities like dance, kick-boxing, kayaking, biking and many others for which you’ve been craving to explore.

 

Join H3 Fitness Director, Adam Martin in an atmosphere geared toward finding your personal motivation and inspiration through each physical achievement. 

You don’t have to take my word for it…

 

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August 17th, 2009

Guest Blog: Charlotte, H3 Program Intern /// No Comments ///

By Cheney

The Small Things Mean the Most

When you look at a fine painting and take it all in, it’s beautiful.  After a minute of staring, you may start to notice the small things in the painting that make it so breath-taking.  Well, trying to be healthy and losing weight can sometimes seem a little daunting, especially when you want a slice of chocolate cake on Girls’ Night Out.  But that’s just because you can yet see the result, the painting you are becoming.  

A friend once told me, to make it through the hard times, make a ‘small successes list’.  Every time you accomplish something on your road to a healthier lifestyle, write it down.  The next time you’re feeling blue, losing that motivation, or feel like your failing, you can pull out this list and remind yourself just how far you have come.

Here is a sample of what’s on mine:

  1. I ran for 20 minutes today.
  2. I haven’t touched ice cream in over a month (it’s a big weakness for me).
  3. I went to workout in the snow.
  4. I resisted splurging when I didn’t get a good grade.
  5. I had to go get some new summer shorts, all the old ones are too big.
  6. I can see my collar bones.
  7. I ran a 5K today.
  8. I tried a new veggie, eggplant, and I loved it.
  9. I had to get rid of some of my shirts today, they look to big.
  10. I went out to eat and didn’t splurge on calories.
  11. My friend told me I look like I’m thinner today.

I try to put as many things as I can on it.  When I’m thinking of having that ice cream or feeling that I am not doing well enough, I pull it out.  Try it for yourself, start writing down what small things have made the painting of you breath-taking.  And remember as Curt Brinkman said, “Don’t give up what you want most for what you want now”.

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August 5th, 2009

Rain Rain Go Away /// No Comments ///

By Cheney

Coastal living has its ups and downs.  Looking at the upside, I am able to enjoy sunrise beach walks, weekend boat rides and fresh seafood…need I say more?  However, in the summer I can’t stand the constant RAIN!  It is really putting a damper (no pun intended) on my fitness routine.  The afternoon showers are forcing my evening runs, walks and bike rides indoors – which for the past three weeks has me skipping all together.  Something about spending 30 (monotonous) minutes on indoor cardio machines has really killed my motivation. 

So this leaves me thinking…what are some activities I can enjoy indoors and stay on track? 

I think I will try…

1. Group Fitness Class.  Classes like Spinning, Kickboxing, or Step Aerobics can burn between 350 – 400 calories!  A great way to try a new activity and build variety to your current fitness routine. 

2. An Exercise Video.  Another great way to add variety, you can choose a video ranging from Yoga/Pilates to Hip Hop Dance.  I think I’m going to try So You Think You Can Dance: Cardio Funk - a new release complete with Hip Hop, Disco, and Contemporary dance moves!  (Not only will I burn calories breaking a sweat, but I’m sure a laugh or two!)

3. Jumping Rope.  A quick interval workout can blast calories in 10 minutes or less.  Check out this routine from Sparkpeople.com.  An added plus – you can purchase for under $15!

4. EA Sports Active.  Compatible for Nintendo Wii, Active is a customizable fitness program.  (Yes – in a video game!)  Not only will this program track your progress, you can enjoy activities like dancing, in-line skating, tennis and volleyball in the comfort of your living room!  There is an Active 30 Day Challenge – motivating you to try a new exercise each day.  (Check out the Wii Fit for more of a balance/strength training program.)

5. Window Shopping (aka Mall Walking).  A less intense form of aerobic exercise, but sure to cover a lot of ground.  Wear a pedometer to track your steps and be sure to take the stairs!

6. Interval Routine.  If I must be stationed to the treadmill or elliptical, I will try to break the boredom by changing it up.  Similar to the Treading Class at H3, switching the speed, incline or resistance will keep you (and your muscles) guessing.  Warm up at a slow pace for 5 minutes, then alternate 1-2 minutes of high intensity between 1-2 minutes of recovery.  Repeat for a total of 20 minutes.  Make sure to cool down and stretch!

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July 21st, 2009

Back to the Bike /// 2 Comments ///

By Allie

IMG 3829 1024x768 Back to the Bike

 

After a 10 year hiatus, I have rediscovered my love for biking. However, I must admit, it was a scary, heart-pounding journey. Several weeks ago, my fellow intern, Maggie, asked if I wanted to bike down to the beach with her during our break. I agreed thinking ‘it can’t be that hard to pick back up.’ After all, I biked every single day with my brother around the neighborhood…back in the day.

Boy was I wrong. I could have crawled at a faster pace than my biking speed. Maggie was practically biking in circles around me! My body head to toe was sweating, my heart was bursting out of my chest, and my forearms were stiff from grasping onto the handles for dear life.

Since that day, I have biked several times each week—to the beach, to the grocery store, around Shipyard Plantation. I still can’t believe it took me so much time to get back on a bike, but I’m sure glad I did.

If you are thinking of getting back on a bike for fitness, environmental and/or recreational reasons, here are some things that helped me get back to the bike:

1)    The steering took some time to get used to, but it came back to me after a couple bike rides. Having to bike on the twisty paths in Shipyard on my first try was quite an experience! 

2)    Making sure my seat was adjusted to the right height. For the first couple of weeks I had been biking with my seat too low and my legs had been pedaling an awkward motion.  See http://www.bicycletutor.com/adjust-seat for tips.

3)    Biking with a friend that knew where the paths started/ended, could watch the stop lights while my heart pounded away, and watched for oncoming traffic (!!). Plus, biking with another person encouraged me to keep pedaling along rather than turning around and giving up.

4)     Practice, practice, practice. After that first day, I thought I’d never get back on a bike again. That was enough stress to last several weeks! But I didn’t let my horrible biking skills keep me away. It was challenging for me but I figured it would be an excellent way to cross train, enjoy the warm weather/outdoors, relieve stress, and exercise on the beach.

So, if you have been meaning to get back on your bike, I encourage you to go get it out of your garage/storage room and get pedaling! If anything, it’ll  help you save some [expensive] gas!

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