by Cheney

October 26

2:32 pm

Frigid Fitness: Deciphering the Degrees

By Jeff, H3 Program Intern

As winter approaches, the temperature is not only changing, but our thoughts of exercising outside begin to freeze. We start to say to ourselves: “Not today, it’s too cold to exercise outside; I’ll exercise when it warms up!” Well here’s the deal, it’s never to cold to exercise if you prepare!

With a few myths out there, it’s time to learn what’s factual and ten secrets to battling through tough temperatures.

Dispelling Cold Weather Myths

Cold-weather exercise isn’t safe.
False! Nearly everyone can exercise safely in the cold, even individuals with heart issues or asthma. As long as you check with your doctor and learn the H3 ten tough temperature secrets you’ll be fine!

I don’t need to drink as much water since I’m not sweating.
False! No matter who you are, you can become just as dehydrated in cold weather. It’s important to drink plenty of fluids before, during, and after your workout because hydration allows your body to regulate body heat.

See - it does get cold in South Carolina!

Ten Tough Temperature Secrets

1. Layer Up. It is essential to dress in layers so that you can easily remove them as the workout progresses. Start with a thin layer first – preferably material that draws away sweat like polypropylene. Make sure to avoid cotton and don’t over layer! Remember, exercise does generate a good amount of heat, thus the goal of clothing preparation is to balance sweating versus shivering.

2. Block It. You may not be aware, but the sun can be just as harmful (if not more so) in the winter months. Go ahead and put on some sunscreen, lip balm, and sun glasses.

3. Head towards the Wind. If at all possible, begin the walk, jog, bicycle loop or other workout in the prominent direction of the wind. This way on the journey back home, you’ll not only have an extra push, but you’ll be much less likely to get the chills.

4. Make your Motivation. Obviously we’d rather reside in our nice warm beds, but it’s important to maintain our fitness levels over the wintry weather months. This year really make yourself accountable by recording your workouts or performing them with a friend or next door neighbor. Set a goal for the spring and come up with your own personal rewards system for venturing out into the icy elements.

5. Know the Signs. Be able to recognize the signs of frostbite and hypothermia. These are two injuries that can with no trouble result from exercising in cold weather. By understanding the signs and symptoms you can easily avoid and treat these common cold weather injuries and know when to head home!

Signs of frostbite include: numbness, burning, tingling, skin turning white, hard, starts to itch, and/or peels.

Signs of the more severe hypothermia include: shivering, goose bumps, confusion, muscle stiffness, lack of coordination, slurred speech and even unconsciousness.

6. Protect the Essentials. Exposing yourself to the cold certainly poses greater risk to your extremities. Bundle up your hands, feet, and head to protect yourself from frostbite. Lastly, make sure to follow these ten secrets because each will factor into a safe winter exercise experience.

7. Stay Dry. Clothing that becomes wet from rain or precipitation will unquestionably effect your body’s ability to regulate heat.

8. Check the Weather. You’ll not only know how many layer to wear, but sometimes it is just too cold or windy to exercise outside. Pay attention to the wind chill because it is one more factor to increase the need for insulation.

9. Switch to a Wintry Weather Workout. Pick up or learn a new sport/exercise specific to the winter months. Try cross-country skiing, ice skating, snow shoeing or even snow boarding. If snow is unavailable you’re your looking to stay warm, find another alternative hit up the gym scene or a new exercise video.

10. Consume Complex Carbohydrates. Just like exercising in the heat, foods high in carbohydrates enable the body to properly regulate its temperature. Additionally, they provide the body that extra energy if need be. Warm complex carbohydrate foods are particularly ideal such as breads, soups, potatoes and cereals.

Or if all else fails, take a trip down to Hilton Head Health, where we are enjoying 70 degree beautiful weather!

Sources:

http://www.mayoclinic.com/health/fitness/HQ01681

http://sportsmedicine.about.com/cs/environment/a/aa121100a.htm

http://sportsmedicine.about.com/od/sportsnutrition/a/winternutrition.htm

http://findarticles.com/p/articles/mi_m0826/is_n1_v8/ai_11702656/pg_2/?tag=content;co

This entry is filed under Fitness.

by Cheney

October 21

4:24 pm

No Comments

Conquering the Gym Fear

By Jeff, H3 Program Intern

We’ve all been there. Faced with taking a new class or starting a new job – these experiences not only expose us to an entire new group of people, but fears of the unknown and the uncertainty factor tends to set in. Fascinatingly enough, these same fears go hand in hand with becoming a new member at a gym.

What will people think of me? Will I fit into the mix? What if I can’t perform up to everyone’s level? Will they stare, laugh?

All sensible questions, yet we must understand that these butterflies are typical for every single new experience.

Strength Zone

Every now and then, a class is offered here at H3 to help Guests overcome fears of the gym that may be colluding in their minds.

The basis of the “Overcoming Your Fear of the Gym” class is to allow Guests an open forum to not only discuss their personal fears, but provides a few definite tips for conquering gym uncertainties. Below is your quick guide to tackling any qualms before joining the ranks of your local fitness facility.

- Before you join a gym, try out a free session. This will allow you to gain a feel of the environment with a one day trial pass.

- Choose a health club with a relaxed atmosphere. A place where you feel comfortable, a local YMCA is a great option!

- Make sure you are familiar with the fitness equipment. Fluency in equipment lingo leads to immediate gym confidence. Most gyms provide an orientation on gym equipment upon joining – if not, don’t be afraid to ask!

- Stick to the fitness equipment in which you feel most comfortable. This boosts motivation and allows for the best of workouts.

- Organize your routine before you walk in the door. An exercise plan keeps you focused and zeroed in on your workout.

- Participate in group fitness classes. This is an excellent way to meet other members and become oriented with the facility.

Hilton Head Health group fitness

- Go at the least crowded time. Before anyone else is awake, kick start your day with a morning workout.

- Find a gym buddy. It’s a lot more difficult not to show up when someone else is depending on you.

- Check your priorities at the door. Exercise is for your benefit, leave worries of what other people think outside.

- Focus on your own workout by tuning others out. Find an exercise trance, bring an Ipod or mp3 device!

- Focus on personal targets. Set goals, write down what you hope to achieve by attending the gym.

- Hire a personal trainer. They’ll not only teach you all the exercises, but motivate you positively!

That’s the inside scoop folks. Therefore, take what you will and run with it or power walk it! It’s certainly understandable to be faced with these qualms; it’s a part of life. Recognize that your thoughts are beyond a doubt greater than others around you.

It is an admirable accomplishment to break out of the comfort zone and block out these gym fears. When it all boils down, we hit the gym for ourselves, no one else. We are there to improve our personal lifestyles and that is what we must remember.

This entry is filed under Fitness, SELF.

by Cheney

October 6

2:18 pm

2 Comments

Tip the scale in the ‘Wright’ direction

Obesity, Smoking, Diabetes, Heart Disease, Cancer … Which enemy is our most formidable one? All practical guesses, but in reality the number one public health enemy happens to be ourselves. Crazy, right?

According to Bob Wright, long time Director of Health Education here at Hilton Head Health; it is not crazy in the least bit. We have to understand that the impact of our own behaviors is the supreme enemy affecting our health. Almost all conditions or diseases, even cancers can be accurately linked to our lifestyles and the choices we decide on!

In Bob’s lecture, “Public Health Enemy #1” he emphasizes a relationship between our good behaviors and bad behaviors, and how this relationship resembles a balance scale. Our job is to tip this balance scale in the right direction.

By gradually making moderate changes in our lifestyles, we can and will tip this scale in the right direction. Moving the scale will not only decrease our risks of other public health enemies, yet it will improve our overall health. So when it comes to public health enemy number one; which way is your scale leaning?

We may be able recognize that our scale is not leaning in the right direction, but what can be done to change this behavior imbalance? The key here is to remember that moderate changes in our behaviors go a long way. What’s more, we need to start making these changes before we get sick or develop an unfortunate condition.

As a majority, we tend to think of our health only when something goes wrong. NOW is the time to stop beating around the bush and to throw out any excuses; we are in fact the ultimate controller and our own enemy.

Thus, provided below are three straightforward changes gathered from the H3 lecture, “Public Health Enemy #1” that are directly related to reducing your risk of heart disease, but in effect pay dividends to other areas of your health.

1. Stay Active

- Sedentary people who start exercise reduce the risk of heart disease 40 – 50% .

- Contributes positively to warding off type II diabetes, stroke, respiratory ailments and cancer.

- In a study by Natural News, the risk of dying from cancer increased 45% for men and 28% for women due to lack of physical activity.

- Additionally, 20% of deaths of people 35 and older were attributed to lack of physical activity.

2. Quit Smoking

- Accounts for 20-40% of all heart disease deaths.

- 1 pack = 50 – 75 pounds of extra fat!

- Smoking is linked to lung cancer, respiratory ailments, and heart disease.

3. Maintain or Lose Weight

- As little as 5% of weight loss significantly reduces risk of heart disease.

- In an article written by WebMD’s Kathleen Zelman, interviewee David Katz MD, MPH of Yale’s Preventive Medicine Center states: ”Lifestyle changes that include healthier diets, regular physical activity, and weight loss of 7%-10% have shown phenomenal health benefits that can be more effective than medications.” (Article is definitely worth checking out)

- Weight loss can reverse or prevent diabetes, lower blood pressure, cholesterol, control triglyceride levels, and improve sleep apnea.

So there are the three most definite behavioral changes to start with. Bear in mind, no matter how stacked you are in the right direction there is always room for improvements. What’s more, we must have the drive and become geared up for change.

I think Bob put’s it best: “It’s not so much where you are, it’s where you’re moving.” So let’s move already– in the Wright Direction.

Sources:

http://www.webmd.com/diet/features/lose-weight-gain-tons-of-benefits
http://www.naturalnews.com/001547.html

This entry is filed under Fitness, Nutrition.

by Cheney

October 5

10:31 am

2 Comments

Drums ALIVE!

By Jeff, H3 Program Intern

When it comes to health and nutrition (or your stay at H3), the top action to take is to step out on a limb and try something new! We’ll never know what type of exercise or healthy food we’ll enjoy most until you experience everything that’s out there. Who knows? We may never have another shot at participating in that class or eating that entrée for the rest of our lives!

As a young kid, I never wanted to eat my vegetables and I was extremely apprehensive of trying new foods, it turns out I was really missing out. Not only was I not fueling my body appropriately, but man – fresh fruits and vegetables make you feel spectacular! When it comes to changing our lifestyles, it’s important to try everything and really find your niche. To put it simply, the best exercise program or meal plan is something we’ll stick with for the long-run. Therefore, in order to find the right lifestyle program we must break out of our shells and venture out!

Getting to the point, H3 has just launched a new fitness class! The class is called Drum’s Alive and it is certainly something that cannot be experienced just anywhere. A new and amazing opportunity for all of our guests, Drum’s Alive will be instructed by one of H3’s finest, Linda Lisko.

So of course you want to know a little bit more about Drum’s Alive before you take that leap, right? To depict the class best, it involves drum sticks, a fit ball, risers, and a whole lot of powerful beats.

Drum’s Alive is fun and energetic, combining the dynamic movements of aerobic dance with the pulsating rhythms of the drums. The group class is not only a total body workout, yet provides benefits to the mind and spirit, reducing stress and improving mental balance. If you don’t believe me, check it out for yourself:

H3 is looking forward to the premiere of Drum’s Alive (as should you) and figure the class will be a big hit among our guests! It is without a doubt new to the fitness scene and one of those opportunities we’ve been talking about to break out of the shell.

This entry is filed under Fitness.

by Cheney

September 29

3:21 pm

1 Comment

Take Strides at Sunrise

By: Jeff, H3 Program Intern

The morning alarm clock … nothing better than hearing that buzz, beep, or radio echo is there? Naturally we would rather hear many other sounds at that 7 a.m. hour of the morning, but luckily we can take advantage of that snooze button! Unfortunately, while we’re snoozing others are strolling to the sunrise and making the most of their morning march.

Sunset

Here at Hilton Head Health, Guests have the opportunity to fully utilize their time and walk one of the best beaches in South Carolina. The H3 experience is one of a kind and every day begins with a breathtaking sunrise beach walk. Many of our guests find beach walks to be one of their favorite experiences of the program, and in actuality use the time to prepare mentally for the day ahead of them. Among other things it’s also a great way to socialize with one another in a peaceful and calming atmosphere.

So here’s your morning motivation to take those strides at sunrise:

- Walking on the beach uses almost double the energy as walking on the street

- Some studies have shown that an average adult burns 25% or more calories walking wave side verses on a hard surface

- The uneven levels of the beach improves balance and coordination

- Reduces pressure on the largest joints in your body (the knees)

- Boosts your mood and diminishes stress

Not only is striding by the sunrise invigorating, but springing up out of the sack can really pay huge dividends for your health.

Beach

To put it simply, a guest (who by the way never misses a beach walk) once said to me “I enjoy beach walks, they are what I do … an awesome way to start the day.”

This entry is filed under Fitness, SELF.

by Cheney

September 28

2:40 pm

No Comments

Move It Monday: Tread it Out

Decisions, decisions … what ought I do today? With limitless classes and possibilities at Hilton Head Health guests have the opportunity to participate in anything they desire! What’s interesting though is that the most popular class at H3 involves one of the universal least desired pieces of equipment: the notorious treadmill. This would lead you to believe that treading real isn’t too popular? Nevertheless, I am here to tell you that is lie, treading is truthfully the most popular class at H3.

Treading

So what makes this class so cherished? Here are the top ten reasons as to why guests love to tread it out, I am positive many of our guests would agree!

1) Time flies when you tread it out. In the midst of so many different elevation and speed intervals the class seems to be over before it even begins!

2) Allows all participants to work at their own pace. Every class becomes your own workout and it’s great because class after class an individual can challenge themselves further!

3) Ability to use what you want. What’s more! You can use virtually any piece of exercise equipment such as a treadmill, elliptical, NU Step.

4) it’s different each class. Typically there are 3 hills and 2 speed intervals per workout, but they always differ in time and intensity.

5) A variety of instructors and music. Nearly all instructors at H3 teach treading so there’s constantly a new motivator (a.k.a. instructor) and fresh music!

6) Priceless Camaraderie. At all times there are lots of partakers. Exercise classes are always more fun and inspiring with more people!

7) A workout to take home. Treading is transferable. Without a doubt an exercise class that can be performed with a friend or at the gym back home.

8) Encourages good posture, long strides, and deep breathing. Treading class really develops lasting safe exercise skills

9) You sincerely sweat it out. Such a great workout that it’s easy to sweat! However, it’s so fun that nobody minds!

10) Afterwards you feel amazing. Time and time again guests have mentioned that they feel refreshed! “Man, I feel great” or “That was an awesome workout!”

Therefore, when you return to Hilton Head Health or stay for your very first time – make sure to sign up early for treading. Otherwise, you’ll really be missing out on the top ten reasons to Tread it Out!

Want a sneak peek — try this H3 Treading Routine yourself. Once you fall in love – you will have to come visit H3 for the real thing!

Treading Routine

	Minutes	Incline	Speed
Warm Up	0-5	0	Comfortable walking pace
Hill One	1	5	+0.2
	1	9	+0.2
	1	12	+0.2
	1	14	0
	1	15	0
	1	9	0
	1	3	0
Speed Interval	1	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
Hill Two	1	6	0
	1	9	0
	1	11	0
	1	13	0
	1	11	0
	1	9	0
	1	6	0
	1	3	0
Hill Three	1	8	0
	1	13	0
	1	15	0
	1	13	0
	1	8	0
	1	15	0
	1	10	0
	1	8	0
	1	3	0
Speed Interval	1	3	Challenging speed
	30 sec	3	Recovery
	30 sec	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
	30 sec	3	Challenging speed
	30 sec	3	Recovery
	1	3	As hard as you can!
Cool Down	5-10	0

This entry is filed under Fitness.

by Cheney

September 24

3:11 pm

No Comments

Exercise at Home with Workout Videos

Guest Post: Former H3 Guest, Leslie G.

If you’ve spent time at Hilton Head Health, you know the days are filled with opportunities to move.

From the sunrise beach walk to the thermal walk after dinner, it’s easy to find ways to add a few more steps on your pedometer. You can try dozens of fun, new exercise options during your stay, and you’re bound to find something you like – something that you’re likely to pursue when you return home.

But what about that? How do H3 guests keep up the momentum after they’ve left the Island? What if you’ve fallen in love with Latin dance workouts, but there’s no class in your neighborhood? What if you discovered that you love to walk, but the weather keeps you inside more often than not?

For some, exercise videos are the answer. One of the most comprehensive online and mail order sources for videos is Collage Video. If you’ve been through the H3 program, you’ll find Collage Video mentioned in the materials you received at the end of your stay.

I started exercising with workout videos more than 20 years ago, for one very simple reason. I live in Minneapolis and we have long winters. The thought of going for a run (or driving to the gym) when there’s snow and ice all around leaves me, well, cold! Also, I exercise before heading to the office, and exercise videos make it easy to add a workout to my morning routine.

Interestingly enough, Collage Video is also based in Minneapolis. I think they recognized there was a big market right in their own backyard! No need to travel to the Twin Cities to buy, however. You can shop for videos by mail with their catalog, but you’ll also want to check out their website at www.collagevideo.com

Collage Video offers every type of exercise video imaginable – you can search by workout type, fitness level, your goals (weight loss, flexibility, strength) and more. You can search for popular instructors like Jillian Michaels from The Biggest Loser, or Leslie Sansone, the reigning queen of at home walking videos.

The best feature of the Collage Video website is the video player that lets you preview clips from nearly 1000 exercise videos for sale on the site. You can get a real feel for the tempo of the workout before you buy. Too fast (or slow) for your taste? A little too dance-y? You’ll know before you place an order. You can hear the instructor’s voice, and for me, this is key. Are they encouraging, silly, menacing, no-nonsense? You can choose the instructor and workout that will work for you.

Best of all, Collage Video has tapes and DVDs for many of the activities you tried and came to love during your stay at H3 – from aerobics to yoga, and everything in between. Another great feature – “every video on the site has been tested by an ACE-certified instructor and a ‘regular person.’ “They also have a wonderful section called “Success Stories” where you can see photos and read stories from women and men who have lost weight and gotten fit by way of exercise videos.

Can you tell I’m a big fan?! For me, exercising at home is the easiest, most effective way to stay in shape. I’ll be back every so often to review individual workout DVDs, so check back often. Until then, just keep moving!

This entry is filed under Fitness.

by Cheney

September 23

4:19 pm

No Comments

Get past the hump!

2 days remaining until the weekend…but who’s counting!? If you are like me, you may need a bit of stress relief in your life. A little relaxation…

The hustle and bustle of work and life has finally caught up to me – and I feel at wits end! Instead of pulling my hair out – which is what I feel like doing – or running straight to the freezer for a scoop (or 3) of ice cream – I am going to practice a few helpful coping strategies I learned here at H3.

- Jot it down. Start a ‘stress journal’ and spend 10 – 15 minutes writing about stressful events and how they made you feel. This will help you not only get it out – but also pin point where your stress is coming from.

- Laugh, cry, and scream! A healthy way to relieve stress is to simply let it all out. If you don’t have a friend or family member you feel comfortable sharing with, find a local counselor or professional.

- Do something you love. Find a hobby, volunteer, or spend time with friends and family. You may feel overwhelmed at the thought of adding another item to your task list, but these may help take your mind off what’s stressing you.

- Meditate or pray. A great way to focus and relax your racing mind!

- Sweat it out. Regular exercise is a GREAT way to manage stress. Try exercises like kick-boxing (which actually let you fight out your aggression) or calming exercises like yoga or tai-chi. Get those endorphins pumping!

- Try these relaxation techniques. Performing Progressive Muscle Relaxation will help relieve muscle tension. You can perform this exercise either sitting or lying down.

- Just Breathe… Chest breathing is often associated with chronic stress and tension – you know, the short rapid breaths. Try breathing from your abdomen – which helps regulate your heart rate and reduce the anxious feeling.

- Treat yourself to a massage. No explanation needed for this one

Now that you are equipped with the best coping methods around – don’t worry – only 2 more days!

This entry is filed under SELF.

by Cheney

September 21

2:35 pm

No Comments

Move it Monday: Workout of the Week

Welcome to Move it Monday! Every Monday, we will feature a workout of the week – complete with cardio, strength training and core exercises.

Incorporate this into your routine at least 2-3 times per week, on non-consecutive days. Check back next Monday for the Workout of the Week feature!

What You Need: a FitBall, a set of dumbbells (5-10 pounds), resistance band and a bench or stair

Cardio: Walk or jog for at least 30 minutes. You can choose to walk on the treadmill, or take advantage of the beautiful fall weather and take it outside.

treadmilljpg Move it Monday: Workout of the Week

Now, for the LOWER BODY STRENGTH TRAINING! For the next 3 exercises, complete 2 sets each of 12 repetitions.

1) Squat - Stand with arms next to your side. Lower your body until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.

Squat

2) Lunge - Stand with arms by your sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Keep torso upright during lunge.

Squat

lunge2 Move it Monday: Workout of the Week

3) Step-Up - Stand facing the side of a bench. Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.

StepUp1 Move it Monday: Workout of the Week

Step Up 2

4) Deadlift - Grasp dumbbell (or barbell) with a shoulder width or slightly wider overhand or mixed grip. Stand with a shoulder width or narrower stance. With knees straight, lower dumbbell (or bar) by bending hips until hamstrings are tight, or just before lower back bends. Lift the dumbbell (or bar) by extending hips until upright. Pull shoulders slightly back at top of lift if rounded. Repeat.

deadlift 1

deadlift 2

Ready for some CORE EXERCISES! Perform 2 sets of 20 repetitions for each.

5) Modified Bicycle Crunch - Lie face up on the floor and lace your fingers behind your head. Bring right knee in towards the chest and lift the left shoulder blade off the ground without pulling on the neck. Straighten the right leg out while simultaneously turning the upper body to the left, bringing the right elbow towards the left knee. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides.

Modified Bicycle Crunch 1

Modified Bicycle Crunch 2

6) FitBall Basic Crunch - Sit comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. Place your hands across your chest or alternatively behind the head while ensuring you do not push the head too far forward. Keep the head and neck as still as possible when you do the exercise. Lean backward so that the ball slides slightly forward while you maintain your feet flat on the floor in the same position. Tighten the abdominals as you control the rollout back and forward. Repeat.

fitball crunch 1

fitball crunch 2

Finish each workout with 5-15 minutes of Stretches.

pb9g4mitch

This entry is filed under Fitness.

by Cheney

September 16

1:54 pm

1 Comment

Finding Inspiration Through Exercise

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…