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December 21st, 2009
Hitting the Road Soon? – Downloadable Travel Routine /// 4 Comments ///
By Cheney
By: Adam Martin, H3 Fitness Director
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.
/// 4 Comments ///
December 14th, 2009
What’s Your New Year’s Resolution? /// No Comments ///
By Cheney
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!
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December 10th, 2009
WE’RE BECOMING SLUGS!! How do we make this stuff fun? /// 2 Comments ///
By Cheney
By Adam Martin, H3 Fitness Director
Check out this summary from the January 2008 publication from the ACSM.
In this study they used the newest technology to hit the fitness arena, an accelerometer. An accelerometer is the device used in your iPhone to manipulate the orientation of the screen when you turn it from horizontal to vertical in your hand. It can be found in fitness devices like the body bugg or fitbit. It’s beginning to trump the traditional pedometer in accuracy.
Can you believe that 1 in 40 adults over 60 is moving for a cumulative 30 minutes per day 5 days per week?! Yikes! What’s the problem here? By Tradition, exercise isn’t thought of as fun. I mean, who actually enjoys the sound of their labored breathing? However, a new revolution is developing. Check out this video…
It appears the “Fun Theory” is one we must begin to adopt. Therefore, here’s a short list of activities you may prefer over the treadmill. (PS we offer them all at H3)
- Dancing (Belly, Hip Hop and Latin)
- Drums ALIVE
- Outdoor Activities (Hiking, Biking, Swimming, Kayaking, Snow-Skiing)
- Court or Team Sports
- Cardio-Boxing
- Wii Fit
- Tai Chi
Can you think of any others?
/// 2 Comments ///
November 30th, 2009
Keeping it in Portion Perspective /// No Comments ///
By Cheney
By Jeff, H3 Program Intern
When we finally come to that final motivation to embark on lasting lifestyle changes, many of us get into that mindset: “This is it, go big or go home this time.” What a fitting phrase right? However, this is where it gets a little shady because when it comes to nutrition we’ve go to stop applying that same principle. In this respect, bigger is never better and our environment is certainly not helping any.
Why is it, when we are out and about, in an airport or at a restaurant, the portion sizes become outrageously enormous? Mammoth muffins, bountiful bagels, plethora pizza slices – it’s unreal on how today’s portion sizes stack up to twenty year’s ago. Let’s put the past in perspective:
| 20 Years Ago | Calories | Today | Calories | |
| Bagel | 3” inches | 140 | 6” inches | 350 |
| Muffin | 1.5 oz. | 210 | 4 oz. | 500 |
| Pizza | 2 slices | 500 | 2 large slices | 850 |
Obviously, we all just finished up a great portion controlled Thanksgiving, yet this is still an ideal time to update our perspective. With the holiday season almost in full-gear, there’s definitely going to be plenty more sweets on the horizon. It may not be the pumpkin pies this time, but various treats will be readily available and it’s not always easy to measure the exact portion size. Going along with our portion control theme, here are a few visualization techniques for understanding correct portions specific to several common holiday goodies.
- One square brownie should equal about one package of dental floss
- One slice of cake should equal a deck of cards
- One cinnamon roll should equal the size of a hockey puck
- One ounce of holiday candies should easily fit into the palm of your hand
- One cup of cocoa equals eight ounces
- One cookie should equal roughly two poker chips
- One ½ cup ice cream should equal the size of a light bulb
Nobody wants to spend the holiday’s completely zoning out every treat, therefore by understanding what constitutes “a portion” we can help control the weight. In our H3 portion control class many guest learn the fundamental tips for managing portions. Today, I’ll just give you the top three and hope that the past comparisons and dessert portion visualizations guide you the rest of the way!
Top Tip #1: Re-engineer your home
- “Out of Sight, Out of Mind”
- Buy snacks in single serve
- Keep variety to a minimum
Top Tip #2: Recognize the difference between a portion and a serving
- Read all the labels
- Refer to the H3 food pyramid
Top Tip #3 Eat more slowly and mindfully
- Food will be coming at you left and right so take it easy
- 20 minute rule: Stop, Take a breath, Observe, Proceed
/// No Comments ///
November 16th, 2009
Warm up to Cool down: What’s the deal? /// No Comments ///
By Cheney
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
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
/// No Comments ///
November 5th, 2009
Spaghetti Squash Haystacks /// No Comments ///
By Cheney
Golden strands of high fiber, beta carotene and vitamin C-rich squash make a great substitute for wheat pasta and an interesting salad or appetizer as is demonstrated in this flavorful combination.
INGREDIENTS:
1 small to medium spaghetti squash, roasted
1 tablespoon olive oil
1 tablespoon butter
¼ cup onion, thinly sliced
1 tablespoon garlic, chopped
¼ cup dried tomatoes, julienne
¼ cup black olives, pitted and sliced
2 tablespoons fresh Basil, cut in ribbons
Salt and freshly ground black pepper
1 tablespoon pine nuts, toasted
1 tablespoon Parmesan cheese, shaved
PREPARATION:
- Place squash in a microwave oven for 5 minutes to soften the shell
- Remove from microwave and cut squash in half, lengthwise
- Place cut side down on a baking sheet and place in 350 degree oven for 30-50 minutes or until semi soft
- Remove from oven and cool, Use a fork to Scrape squash away from the shell
- Loosen strands and spread on a baking sheet, cool quickly in the refrigerator
- Heat oil and butter in a medium skill and sauté onion and garlic until soft
- Pour onion mix over squash and add remaining ingredients, gently toss with your fingers to incorporate ingredients
- Warm to room temperature before serving
To serve: loosely pack a one-up measuring cup with squash and invert onto a heated serving plate. Garnish with Parmesan cheese and a small leaf of basil. Also nice served with roasted red pepper dressing.
Serves 8
Calories: 90
Fat Grams: 6
/// No Comments ///
October 29th, 2009
The Biggest Loser /// No Comments ///
By Cheney
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?
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October 6th, 2009
Tip the scale in the ‘Wright’ direction /// 2 Comments ///
By Cheney
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:
/// 2 Comments ///
September 29th, 2009
Take Strides at Sunrise /// 1 Comment ///
By Cheney
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.
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.
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.”
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