Posts Tagged ‘Fitness’

by Beth Leermakers

May 5

4:11 pm

Beth and Zane enjoying an afternoon bike ride

Are you having trouble staying on track with your physical activity? Are you reluctant to hire Hans, the muscle-bound, drill-sergeant-like personal trainer at your gym? If so, you may want to try a 4-legged personal trainer. Dogs who love to walk or run make fabulous exercise partners.

My two big dogs, Zane and Snowie, are so eager to go that they will jump onto the sofa, cover my face with kisses, and plant their paws on my computer keyboard until I get up to walk them. They are used to their walking schedule, and they know when it’s time to go. When it’s cold and rainy, I would be tempted to stay in bed if it weren’t for my dogs, who bounce off the walls and drive me crazy if they don’t get enough exercise. So I put a raincoat on Snowie, a backpack on Zane (to tire him out even more), and we head out the door.

If you prefer to ride a bicycle, there’s a fabulous contraption (the Springer bicycle jogger) that allows you to bring your dog along and keep both hands on the handlebars. Don’t have a dog? Borrow your neighbor’s dog, foster a dog from an animal shelter or rescue group, or walk dogs at your local animal shelter. Many of the shelter dogs rarely get out of their kennels and would love an opportunity to explore the world.

Research has shown that petting a dog or cat reduces blood pressure. Take advantage of a little canine or feline therapy to reduce your stress.

This entry is filed under Fitness, Healthy Lifestyle, SELF.

by Adam Martin

April 29

4:46 pm

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Friday Fitness: Row it out!

Adam Martin, Fitness Director at Hilton Head Health, takes you step-by-step on how to use a row machine. Follow his instructions for a great cardio workout.

This entry is filed under Fitness.

by Jeff Ford

April 10

11:00 am

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Coaching Corner: Mental Muscle

We strength train for the benefits: improve body composition, increase bone density, HDL’s (Good Cholesterol), joint functioning and obviously to build muscle. This weekend when your hitting your strength training session think about what else you need to strengthen. Mental will is a muscle that needs exercise, just like muscles of the body.

Can you think about times you’ve said to yourself: “No way I can get a workout in today” or “It’s going to be impossible to stick to my nutrition game plan at the restaurant” According to Lyle Nelson, our thoughts create our reality. His thinking is that if you repeat a potential truth, then you will replace the old reality. I have to agree. Our words create our worlds at times and positive thoughts do lead to positive results.

Today, I want you to build your mental muscle with the creation of personal affirmations. Start with a blank piece of paper and list out at least 5 to 10 affirmations. Write the most meaningful three on two 3X5 index cards so that you can keep one at work and one at home. You must repeat them 3 times each day. Let the affirmation sink in by slow and controlled repetitions just like your strength training.

Check out a few sample affirmations that resonate strongly with me and others I have met. Unlike strength training (2-3 days a week) exercising your mental muscle needs a daily session.

Sample Affirmations:

I make other people feel good about themselves
I smile, keep a positive outlook, and create optimism in everyone I encounter
I fuel my body fittingly – providing nutrients to heal my body
I aspire to radiate confidence, energy, and love for life
I enjoy physical activities: running, cycling, and Frisbee at the beach
I set a good health example – I am a role model for my family and friends
When I create an action plan – I follow thru, enough said.
I push the envelope to challenge myself each day – I never give up

Exercise Adapted from Lyle Nelson’s: Total Well-Being – An Olympians Approach

This entry is filed under Fitness.

by Jeff Ford

August 20

9:22 am

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Friday Fitness: Bar – Band Connection

Starting a new fitness program is never easy, but mixing it up can get even harder. That’s why today, we begin part one of our total body bar resistance band routine! It’s long overdue that we stretch your routine and combine these two forgotten fitness tools.

So you may ask yourself, how can a simple resistance band give me a tough enough workout? Many fitness enthusiasts are under the impression that it’s impossible to get an excellent total body workout with just a resistance band, but in all honesty there are four stellar reasons to pick up a resistance band this minute!

1. Variety –We have to continually vary our training programs. We are not machines, our bodies adapt. By stressing our muscles with different methods of strength training, you’ll be persistently challenging your muscles, thus continue to gains.

2. Range of Motion – Resistance bands allow for a greater range of motion. Basically, your able to create resistance at any angle by moving the band higher, lower, or overhead. With the ability to create virtually all common strength training moves the bar ban combo is here to stay.

3. Degree of Difficulty – As witnessed in the video you can select from many different band sizes and by stepping on with one foot, two feet, or by lengthening the distance between your feet you can make it even tougher!

4. Convenience – the portability and capacity to work every muscle group in your body is undeniable. Traveling or at home, you can attach a resistance band to a door knob, chair, pretty much anything! Also, even if you don’t have a body bar try to utilize a broom stick or a garden shovel for that added resistance.

If those reasons don’t electrify you enough, check out our Friday Fitness video and get your Body Bar resistance band combination going. Master these three moves, share with us the results and we’ll be sure to keep the bar band connection going with three more in the weeks to come!

Check out all of our past Friday Fitness videos on the Hilton Head Health YouTube channel!

This entry is filed under Fitness.

by Cheney Maddox

May 12

12:12 pm

3 Comments

What does fitness mean to you?

As television sets made their way into living rooms across America in the 1950’s, President Dwight Eisenhower decided to take a stand against the decline in physical activity by establishing the President’s Council on Youth Fitness. This council was created to raise awareness on the importance of regular physical activity.

Later on in 1983, the President’s Council declared May as National Physical Fitness Month, challenging every American to make physical activity and sports something to try every day – whether it’s playing on a softball team, training for a race, walking the dog or just watering the garden.

What does fitness mean to you? Fitness is not running a marathon or lifting heavy weights, fitness is being able to perform physical activity and having the energy and strength to feel as good as possible.

Unfortunately to many people, fitness has become a chore. Exercise is a dreaded activity – even though it is what our bodies were essentially made to do. Physical activity is not only a necessity for a strong body and clear mind, but it also helps to prevent obesity related diseases such as heart disease, high blood pressure and diabetes.

Here at H3, fitness is one of the three core elements to our successful Healthy Lifestyle™ program. Without this component, you will have a hard time reaching your end goals. Here, fitness comes in the form of sunrise beach walks, beach boot camps, biking tours, kayaking adventures, dance classes, tennis camps and more. Fitness doesn’t have to be miserable – it’s meant to be fun and enjoyable.

Fitness means different things to different people, but really it comes down to being able to live your healthiest life. From staff to Guests, listen to what they had to say about what fitness means to them.

This entry is filed under Fitness.

by Cheney Maddox

December 21

9:45 am

4 Comments

Hitting the Road Soon? – Downloadable Travel Routine

By: Adam Martin, H3 Fitness Director

Griswald Family

The holiday travel season is upon us and I’m sure that you are searching through your H3 binder for a strength training solution while on the road. Have no fear, Adam is here! I have included a downloadable copy on this blog post that you can print out and keep in your luggage. I suggest that you put it on top of your clothing rather than buried at the bottom.

You’ll notice that you need no weights, bands or machines to complete this full body strength training routine. Therefore, NO EXCUSES!

Try completing this routine once per week while on the road in addition to frequent aerobic exercising like walking. One time per week will prevent muscle atrophy and help you behaviorally transition back into your typical routine when you arrive home.

Click to view the entire routine.

Downloadable Workout

This entry is filed under Fitness.

by Cheney Maddox

December 14

11:53 am

No Comments

What’s Your New Year’s Resolution?

Lose weight, eat healtheir, stress less…do those make the top of your list?

If so, we have just the thing for you at Hilton Head Health! In the beginning of 2010, we have a workshop focusing on each of the above resolutions. Want to learn more?

Perfect Fit
January 14th – 16th, 2010
Get a jumpstart for your fitness routine during this exercise-intensive, three-day experience. Designed for individuals of all fitness levels, you’ll learn how to get the most out of your active lifestyle through inspiring fitness activities as well as ‘boot camp’-style workouts. Embrace the Island’s natural serenity through activities such as kayaking, biking, hiking and more, and advance at your own level to develop a mental determination, as well as an exercise plan that you can take home with you. Facilitated by H3 Fitness Director, Adam Martin and Fitness Specialist, Amber Shadwick.

Healthy Transitions: Overcoming Emotional Eating
February 4th – 6th, 2010
This three-day workshop, led by H3 Wellness Counselor Johanna Smith-Ellis, will give you the tools and support needed to regain control of your eating. You will have the opportunity to explore the many ways your emotions and everyday stressors can affect your relationship with food and learn a variety of mindful techniques that are key to overcoming these self-sabotaging eating patterns. (Limited to 10 participants.)

Cooking Healthy: Recipe for Success with Chef Marvis Hinson
February 25th – 27th, 2010
Learn how to prepare healthy cuisine at its finest during H3′s popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.Learn how to prepare healthy cuisine at its finest during H3′s popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.

Don’t wait until 2010 – get started today!

This entry is filed under Fitness, Nutrition, SELF.

by Cheney Maddox

November 23

10:34 am

No Comments

Time to Train: Turkey or Trot?

By Jeff, H3 Program Intern

At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot! No matter what part of the country you live in there’s a Turkey Trot nearby. What’s a Turkey Trot, you may ask? Well simply, it’s the fitness before the feast.

What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year. Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie! Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.

Turkey Trot

So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.

What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.

Forget about speed. Increasing duration is the first priority as beginners is key.

Listen to your body. Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.

Ease into a routine. Don’t go all out right away – it is important to build-up before.

Keep track. Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!

It’s all about completing the first one. For your first 5K just completing the 3.1 mile trek is a great accomplishment. After that, challenge yourself with some new goals!

Completing the 5K: Beginners Jog/Walk Schedule

Week	Sun.	Mon.	Tue.	Wed.	Thurs.	Fri.	Sat.	Total
1	W20	Rest	W10	Rest	W15	Rest	W10	W55
2	W25	Rest	W15	Rest	W20	Rest	W15	W75
3	W30	Rest	W20	Rest	W25	Rest	W20	W95
4	W40	Rest	W30	Rest	W30	Rest	W30	W130
5	W20	Rest	W10	Rest	W20	Rest	W15	W65 light week
6	J10 W20	Rest	J5 W15	Rest	J10 W15	Rest	J5 W25	J30 W75
7	J15 W20	Rest	J10 W20	Rest	J15 W15	Rest	J10 W20	J50 W75
8	J20 W20	Rest	J10 W25	Rest	J15 W20	Rest	J15 W25	J60 W95
9	J25 W25	Rest	J15 W15	Rest	J20 W20	Rest	J15 W15	J75 W50
10	5K Race Day!	Rest	J15 W15	Rest	J15 W10	Rest W10-15	Rest	J30 W55 Taper

W = Walk; J = Jog; # = Minutes

At Hilton Head Health, we are all geared up to be participating in the 21^st Annual Piggly Wiggly Turkey Trot at the North End of Island. Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come. I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.

This entry is filed under Fitness.

by Cheney Maddox

November 16

4:23 pm

No Comments

Warm up to Cool down: What’s the deal?

By Jeff, H3 Program Intern

Why do fitness instructors have us perform warm-ups or for that matter cool-downs, were already done with the workout – what’s the point? A great number of us are busy beavers, off to work, getting the kids ready for school, and trying to squeeze a quick workout into all that isn’t always easy. We might as well skip out on the exercise warm-up and cool-down right?

This may surprise you, but taking into account these two considerations is frankly as important as anything else when it comes to fitness classes. Safety is always the number one priority in an exercise program, therefore never skip out on a proper warm-up or cool-down!

Today I’m here to break it down for ya, hopefully prove the importance of including the two duties, and a few tips for what should be included.

The Warm Up

Purpose: physiologically prepares the body for exercise

Prevents: cardiovascular complications and musculoskeletal injury

Promotes: circulation and muscle flexibility

Tips to Take

-Choose an activity that uses the same muscles you’ll use during the workout

- For example: If about to Tread it Out, walk at a brisk pace on the treadmill

- Duration should be roughly 5 to 10 minutes

- If your tight do a few light stretches before beginning the workout

Cool Down

The Cool Down

Purpose: allows your body to get back to pre-exercise levels

Prevents: post-exercise hypotension (fainting) and muscle soreness/stiffness

Promotes: venous return and faster recovery

Tips to Take

- Walk or continue the activity at low intensity

- Duration similar to the warm-up, 5 to 10 minutes should suffice

- After a strenuous workout is the best time to stretch! Remember the H3 acronym: All Cars Should Have Quick Brakes

- Focus stretching the Achilles, calves, shins, hamstrings, quads, and back

- Relax and get some solid deep breaths going

Well that’s pretty much the deal. Warm-ups and cool-downs are certainly not rocket science; however they are commonly overlooked. Time always plays a role, but with any luck you’re a little less tempted to skip out. No matter whom we are our bodies definitely need the time to prepare for exercise so let’s at least grant them the opportunity!

Reference:

“Aerobic exercise: How to warm up and cool down” ,Mayo Clinic Staff, March 20, 2009 http://www.mayoclinic.com/print/exercise/SM00067/METHOD=print

This entry is filed under Fitness.

by Cheney Maddox

November 2

4:24 pm

1 Comment

Avoiding a Burn-Out

By Jeff, H3 Program Intern

Why exercise? What are we actually trying to accomplish? We all have central reasons for exercise – the opportunity to reduce our blood pressure, risk of heart disease, feelings of depression, and of course to control our weight. With so many phenomenal reasons to exercise, why not go all out day after day after day!? Constant, no breaks, let’s hit H3 class after class after class!

Sometimes our motivation really is sky high; however there is a point at which we may be pushing ourselves past our healthy perimeter. If you’ve stayed with us at Hilton Head Health, you are aware that we live by the words: “Train for Life” – so do just that, listen to your body and let yourself recover from intense exercise sessions or after a long day at H3.

Overtraining 005 300x225 Avoiding a Burn Out

The ultimate objective is not to get burnt out or injured, but to appropriately and safely exercise creating lasting lifestyle changes. Remember, we train for life – not for chronic fatigue or worse injury.

How do I know if I’ve gone too far? In an article written for ACSM’s Health and Fitness Journal, by Dixie Thompson, Ph.D, FASCM, she states that overtraining results when exercise bouts are too long and/or too intense without adequate time for our bodies to recover. Overtraining can also occur when we completely immerse ourselves into an exercise program before gradually easing into the routine.

So let’s never be there – It’s all about recognizing the warnings signs, yet the best approach is to avoid overtraining all together. Here’s how:

Identify Common Cautions:

- Overly excessive fatigue

- Chronic muscle soreness or joint pain

- Increased susceptibility to infections

- Changes in blood pressure

- Elevated resting heart rate

- Psychological: irritability, depression, and anxiety

- Inability to relax, fidgety

That’s what you should be on the lookout for, although here’s how to avoid symptoms of overtraining entirely:

Listen to your body. Sticking to a routine is important; however when your tired your tired – take a day off if your body is asking for it.

Ease into the exercise program. Gradually adjust the workout routine, intensity, volume and duration.

Eat a healthy diet and drink ample water. The proper amount of hydration and nutrients will help your body adapt from exercise.

Stay flexible, Adjust your workouts. If you have had a particularly slam packed day of exercise, go lighter the next day or rest completely.

Set a bed time, Plan time for relaxation. Preferably get 8 hours of sleep, and if you happen to be at H3 head to a stretch and relaxation class or better yet schedule a massage!

Overtraining

In summary, never workout when your in excruciating pain – take a day off if need be. You know your body, so it’s up to you to recognize the cautions. This does not mean taking off weeks at a time, just hold yourself accountable. Keep in mind, we’re training for life not life long exhaustion. Anyways, good luck with your current health and fitness goals and keep up the hard work!

Source:

Overtraining, Dixie Thompson, Ph.D., FACSM
ACSM’s Health and Fitness Journal, September/October 2009, Volume 13, Number 5

This entry is filed under Fitness.

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Posts Tagged ‘Fitness’

Try a Canine Personal Trainer

Friday Fitness: Row it out!

Coaching Corner: Mental Muscle

Friday Fitness: Bar – Band Connection

What does fitness mean to you?

Hitting the Road Soon? – Downloadable Travel Routine

What’s Your New Year’s Resolution?

Time to Train: Turkey or Trot?

Warm up to Cool down: What’s the deal?

Avoiding a Burn-Out