Posts Tagged ‘healthy habits’

by Cheney Maddox

November 23

10:34 am

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

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 Maddox

September 17

3:02 pm

No Comments

Don’t miss out on your ZZZZzzz’s

By Bob Wright, M.A.T.
Director of Education, Hilton Head Health

There was a weight loss product years ago that claimed if you took it, you would lose weight while you slept. Unfortunately, like most things that sound too good to be true, it was.

But what does seem to be true, is that you have to sleep to lose weight. If you don’t get enough sleep, not only are you too tired to eat right and exercise, but you influence the production and release of important hormones that affect your appetite.

Leptin is a hormone that helps you keep your appetite under control (if its levels drop, your appetite increases), and grhelin is a hormone that stimulates appetite when it’s elevated. If you haven’t already guessed, sleep deprivation reduces the levels of leptin and increases the levels of grhelin.

Exhaustion and a raging appetite don’t sound like a prescription of successful weight management. Most people operate best when they get 7-9 hours of quality sleep each night. If you are getting significantly less than that or if you are chronically tired, getting a good night’s sleep might be the best thing you can do to manage your weight.

In addition to contributing to weight gain, chronic sleep deprivation has been shown to weaken the immune system, increases the risk of diabetes and hypertension, reduces short term memory and problem solving skills, increases feelings of frustration, anxiety and anger, and makes us lousy drivers (it’s estimated that 20% of all serious motor vehicle accidents in the U.S. are caused by drowsy drivers). Clearly, getting a good night’s sleep is not a luxury, but an essential component of a healthy lifestyle.

If sleeping well has been a problem for you, you’re not alone. According to the National Sleep Foundation, close to 40% of our population is so sleepy that it interferes with their normal activities. Fortunately most people can significantly improve their quality of sleep.

For tips on getting a good night’s sleep and to learn more about the effects of sleep on weight and health, check out the National Sleep Foundation at www.sleepfoundation.org, or ask your doctor for advice or a referral to a sleep specialist.

This entry is filed under SELF.

by Cheney Maddox

September 15

4:57 pm

4 Comments

Guest Post: Benefits in the BAG

From H3 Program Intern, Jeff Ford

What comes to your mind first when you think of Hilton Head Island (other than Hilton Head Health of course)? It may be the stunning sunrise beaches, but many vacationers are drawn to the Island because of the array of gorgeous golf courses. With over 30 courses, Hilton Head is highly recognized as a premier golf destination.

If you’ve visited before, I’ve probably not told you anything you already didn’t know. However, this brings me to my next question. Did you realize that hacking it up in Hilton Head will greatly improve your overall health? The health benefits are truly in the bag.

Golf Bag

More often than not the average golfer pulls out the driver (1 Wood) on the first tee, but not today! Let’s tee off with the seven healthy benefits of hitting the links.

Cardiovascular – one hour of golf (walking and carrying clubs) burns between 300 and 350 calories! The typical round takes about four hours, so by ditching the power cart and walking an 18-hole round calorie expenditure can really add up! Placing this into perspective, a study done by “Golf Science International” found that 4 hours of golf is equal to an intense 45 minutes of aerobic exercise, something comparable to Cardio Boxing here at H3!

Vitamin D – soaking in the rays or “getting your bronze on” out on the course will provide your body with much needed vitamin D that is crucial for strong bones.

Social Side – when I was young every summer came down to playing golf with friends. It is one of the best ways to catch up with friends, tell stories, jokes, and get to know one another. The environment is perfect and will revolutionize your overall well-being!

Golf Course

Improve Strength – Not a great golfer? No worries, carrying extra golf balls or tees in your bag will also add more benefits to the bag. Walking and hauling a set of golf clubs supports a strong skeleton and can prevent osteoporosis because it’s a weight-bearing exercise. Additionally, your muscular endurance will improve based off time spent on the links and even your flexibility thru swinging the sticks.

Low Risk of Injury – Unlike other activities there is no constant pressure on your joints or muscles. Golf is a leisurely sport compared to others and the risk of injury is very low.

Reduces Stress – How can you beat a day in the great outdoors? Surrounded by trees, lagoons and fresh air, there is nothing better or mood enhancing. The golf course not only tests your skills, but allows you time to reflect within a peaceful environment.

You’ll Sleep Better – No secret, but exercise has proven to help individuals sleep better. Activities like golf certainly fall into the category of moderate exercise and this combined with a long day on the fairways will improve your overall quality of sleep!

pics for blog 006

Roger Simon once said: “The reason most people play golf is to wear clothes they would not be caught dead in otherwise.”

He may unquestionably be right, nevertheless you now have seven more reasons to dust off the clubs, find some friends, and WALK the golf course. It’s never a bad time to pick up the game of golf, so I challenge you to ace your health by selecting the game of golf.

Every Tuesday at H3, guests have the opportunity to enjoy the old fashioned game by taking part in the weekly golf clinic offered by Hart Baker PGA Tour Academy Instructor at Shipyard Golf Club. There guests begin to experience the “benefits that are in the bag”.

This entry is filed under Fitness.

by Cheney Maddox

September 8

3:16 pm

1 Comment

10 Simple Ways to Control Your Portions (and waistline…)

Last week, I challenged you to join the Small Plate Movement – to decrease your portions and learn to enjoy smaller meals (while still feeling satisfied!)

Here are 10 other ways to control your portions…

- Oldies but Goodies. Instead of putting your leftovers into one large container – break them up into individual meals. This way you are reaching for one meal, not the entire serving.

- Start with a Salad. Eating a salad before lunch or dinner is a good way to keep from overeating. By including lots of fiber-full veggies, it will help curb your appetite.

- Single serve your Trigger Foods. Buy snack foods in single serving sizes or separate into smaller individual baggies. It may be more difficult to stop eating [insert favorite snack food here] straight from the bag, but you are less likely to eat 5 zipper bags full.

- Eat Mini Meals. You can make sure your blood sugar stays stable and keep your stomach from rumbling by eating small healthful meals throughout the day. Here at H3, we encourage 100 calorie ‘Metabo Meals’ of fresh fruits and veggies in between meals.

- Out of Sight, Out of Mind. Keep pots and dishes away from the table during meals, where it’s easy to go for seconds. You may rethink your 2nd helping on the way from the table to the counter.

- Meat on the Side, Please. Treat meat entrees as a side dish rather than the main part of your meal. Load up on veggies and healthy grains as the bulk of your meal and you’ll feel full sooner. Your plate should be 2/3 veggies and 1/3 lean protein.

- Double Up. Eat 1/2 of a meal at lunch – and then save the rest for dinner. Or have a grilled chicken breast and veggies for lunch, and turn the left over into a chicken salad for dinner.

- You look 12 (and under). When eating out — order a kid portion. Not only do you save money, but you are also saving calories!

- Serving Smarts. Learn how to ‘eyeball’ the standard portion sizes and make sure to stick to them when dining out or eating at home. For example: 3 oz. of meat is the size of a deck of cards.

- Live a little. Don’t forbid yourself of certain foods – this will only lead you to feel deprived – which will most likely lead to bingeing. Treat yourself once in a while to avoid this cycle!

This entry is filed under Nutrition.

by Cheney Maddox

September 1

4:22 pm

2 Comments

It’s an Optical Illusion!

The Beatles Let’s take it back to the 1960s. Not only would we be running around in hot pants and miniskirts, singing “I Want To Hold Your Hand,” watching Neil Armstrong walk on the moon – but we would be [smaller] eating off of a groovy 10 inch plate.

Now fast forward to the year 2009- where after we spend hours watching reality TV, drive thru Hardees for a hearty dinner - a Monster Thickburger (all 2/3 pounds of meat, cheese and bacon), and later come home to Twitter about it all…And we wonder why we have an ever growing obesity epidemic?

Monster Thickburger

Over the years, many different health initiatives have been put in place to encourage America to take steps to get active, eat healthy and lose weight. One of my favorites is the Small Plate Movement.

The Small Plate Movement encourages American families to lose weight and feel healthier by simply reducing the size of their dinnerware, without having an effect on their perceived fullness or satisfaction. Since 1960, the surface area of the average dinner plate has increased 36%.

Research shows that people perceive serving size not by the label on the box, but rather in relation to the size of their dish. Let me put this into perspective- a 3 ounce portion on a 10 inch plate will look like a huge helping so you’ll most likely stop there, whereas a 3 ounce portion on a 12 inch plate will much smaller (like you’re not getting enough food). As a result, we tend to over-serve, over-consume (the Clean Plate Club) and over-eat on larger plates.

A two inch difference in plate diameter or will result in 22% less calories at each meal. To put this in perspective – if the average dinner is 800 calories, a smaller plate would lead to a weight loss of around 18 lbs per year for the average sized adult.

Starting today – September 1^st – I challenge you to join the Small Plate Movement and eat off a 10 inch plate for your largest meal of the day for the whole month.

I think you will be pleasantly surprised…

small plate movement

Are you interested in learning more? Click here to read more about the 5 W’s of Portion Control.

Source: Smallplatemovement.org

This entry is filed under Nutrition.

by Cheney Maddox

August 31

5:02 pm

No Comments

Time: Obstacle or Opportunity?

For our first Move It Monday (the newest addition to H3 Daily), here is an article from Jessica Lynn, Director of Guest Programs, about making exercise a priority. I love the title!

One of the greatest obstacles to maintaining a consistent exercise program is having enough time. It’s extremely important for our physical and mental health to achieve a healthy, balanced lifestyle. As society speeds into the fast lane, we need to be the defensive drivers of our own life. It’s up to us to find the balance that will make us happy and healthy.

Time Management from the Inside Out, by Julie Morgenstern, can help you create a “Time Map – a budget of your day, week, or month that balances your time between the various departments of your life.” This can be especially helpful for those of us who try to take on every task thrown our way. According to the author, “saying ‘yes’ to the person in the moment could mean you are saying ‘no’ to someone whom you’ve already promised that time to.” Keep in mind – that person may be you.

Some examples of Morgenstern’s “Life Departments” include: Self, Work, Family, Health, Friends, and Community. When developing your own Time Map, you are encouraged to create an oasis of time for the one thing you find lacking (for example, Exercise). It can be quite empowering to develop a schedule around something that is extremely important to you. View your time as an opportunity to achieve your goals rather than an obstacle.

Scheduling your exercise time first will allow you to see adjustments that can be made in order to fill the void that has been missing without an exercise regimen. There are so many benefits to exercise: increased energy, stamina, strength, and flexibility … as well as a decreased risk for disease, reduced stress, and a positive body image. So many benefits that it’s hard to find a reason it should NOT be a part of your life. So, if time is an issue for you, map your way to success by creating a personalized Time Map.

“You can’t build a reputation on what you’re going to do.” — Henry Ford

This entry is filed under Fitness, SELF.

by Cheney Maddox

August 28

9:35 am

No Comments

T.G.I.(H).F.

H3 Friends

Thank Goodness I (Have) Friends! Exercise friends, that is!

Looking back at our wonderful H3 Intern, Allie’s post about the ‘Attitude of Gratitude’, I realized how thankful I am for my exercise buds.

Working in an environment where everyone’s main goal is living a healthy lifestyle, it may seem as though it’s never a struggle to keep up. However, we are ALL human, and have the occasional bad day. Well, I recently lost motivation of ALL things healthy due to an injury.

Fortunately, I had a motivated exercise bud to push me back into the routine. Without the accountability from others, I would have a hard time pulling myself out of the warmth of my bed at 6:00 a.m. for a 4 mile run.

Whether you are going to the gym, taking a class or going for an afternoon walk, knowing you have someone counting on you – makes it a lot more likely that you will commit to exercise and follow through.

So, this weekend, call a friend and set a date — an exercise date!

Find your H3 Friends on our Fan Page!

This entry is filed under Fitness.

by Cheney Maddox

August 26

2:56 pm

1 Comment

TAV: Mushrooms

ButtonMushroom fb TAV: Mushrooms

Mushrooms have always been a funny food to me. They grow in the yard, the Smurfs live in them, and certain types can kill you (unless your name is Mario or Luigi)!

I know – I know – mushrooms are not really considered a veggie. But even though they truly belong in the ‘edible fungi’ category – I am still going to highlight them during a Try-A-Veggie post.

However, these little fun-guys (hehe), offer many of the same health benefits as vegetables do.

Composed mainly of water, they are low in calories and sodium, are fat-free and one Portabella mushroom contains more potassium than a banana does! They also have no cholesterol and contain anti-oxidants to support a strong immune system.

Mushrooms are available year-round and there are over 38,000 varieties! Some of the most common types (and the ones that won’t leave you ill) include the button, crimini, shiitake and portabello.

Check back tomorrow for one of our most popular recipes, Portabello Mushroom Pizza with Balsamic Pesto Sauce.

Joke – of – the – Day (Because I couldn’t leave a mushroom post without one!)

Q: Why did the mushroom go to the party?

A: Because he was a fungi.

Q: Why did he leave?

A: Because there wasn’t mushroom.

This entry is filed under Uncategorized.

by Cheney Maddox

August 18

11:30 am

3 Comments

Building a Better [Stronger] Body

Last week, a study announced that strength training shows benefits in breast cancer survivors. Not only does it help these already powerful women, but also provides MANY benefits for the Average Joe.

Weight training can help tone your muscles, increase metabolism, improve your appearance and prevent age-related muscle loss.

Why Strength Train?

Not only will you feel STRONG but here are a few other benefits from pumpin’ iron…

- Reduces body fat — who doesn’t want that???

- Develops strong bones, which decreases the risk of osteoporosis.

- Good for your HEART! Helps prevent cardiovascular disease and high blood pressure.

- Increase energy levels…no more 3pm slump!

- STRESS reliever.

- Improves mood and overall well-being.

- You’ll sleep like a baby.

- Increases stamina and endurance — you’ll keep going and going and going…

- Helps prevent injury.

- Improves balance and flexibility.

I know all of this talk [ladies] has you thinking you will turn into the Incredible Hulk. However, women are not equipped with the proper hormones (aka testosterone) to make this happen. Still don’t believe me…click here.

Now that you’re convinced…

Learn the proper technique. If you aren’t sure of the technique – enlist the help of a personal trainer or another fitness specialist.

Start slowly. If you just beginning, you may find you are only able to lift a few pounds. Start with a weight you can lift 12-15 repetitions until fatigue. After a few weeks, try increasing your sets to 2 or 3.

Take time to rest. To give your muscles time to recover, rest one full day between exercising each specific muscle group. You might choose to work the major muscle groups at a single session two or three times a week — or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and back to your arms and shoulders on Wednesday.

Alright, now that you’re armed and ready to get lifting…where to start?

Check out our library of videos with step by step instruction from our Fitness Director Adam Martin.

This entry is filed under Fitness.

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