by Cheney

September 29

3:21 pm

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 25

5:29 pm

No Comments

What’s In a Word…..

Article written by Kelly Hillyer

fat farm: 1969 (noun) a health spa that specializes in weight reduction

When you think ‘fat farm,’ what typically comes to mind?—Dorm-style bunk bed living quarters, traveling in herds to the dining room, everyone performing the same mundane activities, Kirstie Alley…Just hearing the phrase causes a string of unpleasant images to flood into our heads, when in reality, according to Merriam-Webster’s Dictionary; a fat farm is “a health spa that specializes in weight reduction.” I think that it is time to re-evaluate and really re-consider the negative connotations associated with the phrase ‘fat farm.’

Consumer trends reveal that people between the ages of 44 and 62, who are searching for weight loss destinations, use the phrase ‘fat farm,’ which makes me think– the Baby Boomers are right on target. They know they want weight loss, and they’re not afraid to search for ‘fat farms.’

This makes me wonder- if the Baby Boomer generation has no problem calling them what they are, why does everyone else? What’s so wrong with calling them ‘fat farms’? Why do we, as a society, have a problem with telling our friends and family that we’re going to a ‘fat farm’ for the week to better our lives and to make the necessary improvements to our daily lifestyle?

I think that it is finally time to let go of the negative implications associated with ‘fat farms’ because no matter how you want to dress up a weight loss spa, fitness retreat, health resort, weight loss spa—you are in fact traveling to a destination for the purpose of losing weight aka fat farm.

For over 30 years, Hilton Head Health (H3) has been recognized as a premier weight loss destination in the United States. When you take a step back and look at the big picture experience H3 has to offer, you will see that it is one of the most innovative, personalized fat farms in the nation. H3 creates an individualized weight loss plan in a relaxed, comfortable environment that allows each Individual to take the necessary steps to a healthier life. Everything from the fitness regime to nutritional meal plan is tailored to the Individual, allowing and encouraging successful and sustainable weight loss.

In all, fat farms are the not-so-newest craze in health and fitness, but they are still one of the most effective approaches to weight loss.

This entry is filed under Uncategorized.

by Cheney

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

September 15

4:57 pm

3 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

September 14

2:11 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 and a set of dumbbells (5-10 pounds)

Cardio: Get in at least 30 Minutes of aerobic exercise on the elliptical machine. To beat boredom – try interval training!

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

1) Biceps Curl: Position two dumbbells to sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. Biceps may be exercised alternating (as described) or simultaneous.

Bicep Curl 1

Bicep Curl 2

2) Hammer Curl - Position two dumbbells to sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm. The biceps may be exercised alternating (as described) or simultaneously.

Hammer curl 1

Hammer Curl 2

3) Overhead Extension: Position one dumbbell overhead with both hands under inner plate (heart shaped grip). With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat. Position wrists closer together to keep elbows from pointing out too much.

Overhead Extension 1

Overhead Extension 2

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

4) Basic Crunch: Lie supine (on back) with knees bent. Flex waist to raise upper torso from bench. Return until the back of the shoulders are flat on the mat. Repeat.

Basic Crunch 1

Basic Crunch 2

5) Basic Oblique Crunch: Lie supine on floor with knees bent. Place hands behind neck or folded on chest. Flex and twist waist to raise upper torso off surface to one side. Return until the back of the shoulders return to surface. Repeat to the opposite side alternating twists.

Basic Oblique Crunch 1

Basic Oblique Crunch 2

Finish each workout with 5-15 minutes of Stretches.

This entry is filed under Fitness.

by Cheney

August 19

4:16 pm

No Comments

Living the Healthy Lifestyle

Are you signed up for our monthly e-newsletter?

If not, you are missing out on H3 upcoming events, free recipes, workouts and more!

Check out the latest edition of Living the Healthy Lifestyle.

Living the Healthy Lifestyle

This entry is filed under Uncategorized.

by Cheney

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.

by Cheney

August 17

3:58 pm

No Comments

Guest Blog: Charlotte, H3 Program Intern

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:

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

This entry is filed under SELF.

by Cheney

August 14

12:03 pm

1 Comment

Hear Ye, Hear Ye

All the buzz from the world this week…

Kelly Clarkson retouched

An American Idol’s Make-Over

And the Editor’s Response…

Time to Get Buff, Breast Cancer Survivors

Making it to 100 Cakes

Get off the Couch, Potato!

Smile…it helps your Heart

This entry is filed under Fitness.

by Cheney

August 11

9:41 am

2 Comments

You’re HOW Old?!

Another year has passed. If I’m lucky, there will be many more to count.

A birthday is about celebrating life – your life. Although many people think of birthdays (or either forget) as a reminder that they’re getting older, we should think of each year as a victory!

As an effort to create a world with less cancer and MORE birthdays, the American Cancer Society and the Culinary Institute of America teamed up to create a healthier birthday cake. A quote from ACS sums it up perfectly,

“Birthday cakes help people celebrate important milestones in meaningful ways. We see a significant opportunity to use the American Cancer Society’s new official birthday cake to inspire people to stay well and lead healthier lives through simple lifestyle changes.”

A healthy lifestyle is the key to reducing your risk of cancer, heart disease and other illnesses. By making small steps to live healthy, you will ultimately improve your chances to live a long and healthy life – and maybe even make it to 100 CAKES!

To make the ACS the official sponsor of your birthday, click here. (You can also download the winning cake recipe!)

I will take this day to celebrate my life and give thanks for my health – and even enjoy a slice of my own [healthier] birthday cake!

This entry is filed under Nutrition, SELF.

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