Posts Tagged ‘lifestyle changes’

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

October 29

4:36 pm

No Comments

The Biggest Loser

Whenever I tell people where I work, I usually get the same response “Oh, so it’s like The Biggest Loser?!” And then unfortunately I have to tell them, “No, not at all.”

Well, I guess that is not entirely true. Hilton Head Health, like The Biggest Loser, is based on jumpstarting an exercise program, learning how to eat healthy and make changes to live a healthy lifestyle. However, what stands us apart is that we provide the tools to make these changes sustainable and realistic. Also, we look at weight loss as a byproduct – not an end goal.

Don’t get me wrong, we see a great deal of weight loss success. But more importantly, we see life changes. Individuals leaving here accomplishing things they never thought possible – like going off of their insulin shots, learning to love vegetables, completing a 5K, or even just walking 10 minutes straight on the treadmill. The stories (and possibilities) are endless.

Thanks to the popular show on NBC, the reality of losing weight and making these life changes has been showcased through the stories of ‘real’ people.

Everyone seems to have their own opinion about the show; some feel the show is a little too intense as others find it motivating. What is true – is that it is definitely creating awareness in the importance of leading a healthy lifestyle.

See what Adam Martin, H3 Fitness Director, had to say about the controversial show.

“The Biggest Loser is a show that gives the obesity pandemic the attention it so direly deserves. However, the ‘Hollywood’ gloss may be robbing Americans of the reality of weight loss. It may be time for The Biggest Loser producers to have a behind the scenes episode because simple math tells us that inordinate weekly weight loss with the recommended regimen is impossible.

In fact, a recent TIME magazine article interviewed participants and found that all they were eating was sugar free Jello and asparagus for several days, as well as, exercising vigorously in the sauna prior to the weekly weigh-in. These radical approaches to weight loss would never be recommended to the American public.

So, why then deceive common Americans with the perception that hard work and calorie control can result in such dramatic weight changes? Answer: because that’s what sells episodes! I KNOW that this altered perception of weight loss is affecting its viewers because on a weekly basis we have guests that have given their maximum physical and emotional effort in fitness classes only to weigh-in on a Friday morning and feel defeated by a number. The disgusting so-called ‘reality’ television is unfortunately not even close to a reality.

Therefore, I look forward to the upcoming ‘Reunion Show’ that airs the current lives of 40 of the past contestants. Let’s see what has truly made them successful for the long-haul, not what motivates them to radically alter their lifestyle in search of fame and fortune.”

-Adam Martin

Do you watch The Biggest Loser? If so, what are your thoughts on the show?

This entry is filed under Uncategorized.

by Cheney Maddox

October 26

2:32 pm

No Comments

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 Maddox

October 23

5:15 pm

1 Comment

Shake Your Groove Thing

Here at H3, we are getting ready for our 2nd annual Reunion Week! This is a special week here, in which our doors open to H3 Members Only. And with this year’s theme, we’re taking you back to the funky days of the 1970s!

So here’s the skinny. This week’s schedule is designed around fun sessions that include physical fitness, healthy cooking, group discussions and social activities. Reunite with your friends, including past H3 guests and staff, during a week of good health and rejuvenation.

We have a few totally awesome features this year including H3 Poker Run, Grocery Store Relay, Shelter Cove Kayaking, and H3 Top Chef Competition. These are just a few of the exciting things planned for the week…you’ll have to join us to find out more! Can ya dig it?

To get your groove thing shakin’…here are the top 10 billboard hits from today in 1970!

1. “I’ll Be There” The Jacksons

2. “Cracklin’ Rosie” Neil Diamond

3. “Green-eyed Lady” Sugarloaf

4. “We’ve only just begun” Carpenters

5. “All right now” Free

6. “Fire and Rain” James Taylor

7. “Candida” Tony Orlando

8. “Indiana Wants Me” R. Dean Taylor

9. “Lola” The Kinks

10. “Ain’t No Mountain High Enough” Diana Ross

So don’t forget to join us for this year’s Reunion Week, November 8th – 15th. It’s bound to be a DYNOMITE time!

Be there or be square!!!

This entry is filed under Activities.

by Cheney Maddox

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 Maddox

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 Maddox

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 Maddox

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 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 9

5:19 pm

No Comments

A joke a day keeps the doctor away…

Laughter has health benefits…no joke! Take a look at a few of the benefits — and then get your laugh on with a few ‘healthy’ jokes.

Short – Term Benefits

Not only do a few giggles release the tension and stress, but actually stimulate physical changes in your body.

- Stimulate your organs. Laughter increases your oxygen intake, stimulates your heart, lungs and muscles. End result: releases feel-good endorphins from your brain.

- Activate and release your stress response. By laughing – you actually increase your heart rate and blood pressure giving you a relaxed feeling.

- Soothe tension and stomachaches. Laughter can also ease digestion and stimulate circulation, which helps reduce the physical feeling of stress.

Long – Term Benefits

- Improve your immune system. Positive thoughts activate responses that actually help fight stress and potentially more-serious illnesses.

- Relieve pain. Laughter actually causes your body to produce natural painkillers. Say good-bye to tension headaches!

- Increase personal satisfaction. Laughter can make a negative situation a little bit easier. Turn that frown upside down!

Try these jokes on your family and friends — I’m sure you will get a good laugh!

Q: Why couldn’t the sesame seed leave the gambling casino?

A: Because he was on a roll.

Q: What did the mayonnaise say to the refrigerator?

A: Close the door, I’m dressing!

Q: What’s the worst thing about being an octopus?

A: Washing your hands before dinner.

Smiley Face

*Source: Mayoclinic.com

This entry is filed under SELF.

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