Posts Tagged ‘losing weight’

by Cheney Maddox

September 28

2:40 pm

Move It Monday: Tread it Out

Decisions, decisions … what ought I do today? With limitless classes and possibilities at Hilton Head Health guests have the opportunity to participate in anything they desire! What’s interesting though is that the most popular class at H3 involves one of the universal least desired pieces of equipment: the notorious treadmill. This would lead you to believe that treading real isn’t too popular? Nevertheless, I am here to tell you that is lie, treading is truthfully the most popular class at H3.

Treading

So what makes this class so cherished? Here are the top ten reasons as to why guests love to tread it out, I am positive many of our guests would agree!

1) Time flies when you tread it out. In the midst of so many different elevation and speed intervals the class seems to be over before it even begins!

2) Allows all participants to work at their own pace. Every class becomes your own workout and it’s great because class after class an individual can challenge themselves further!

3) Ability to use what you want. What’s more! You can use virtually any piece of exercise equipment such as a treadmill, elliptical, NU Step.

4) it’s different each class. Typically there are 3 hills and 2 speed intervals per workout, but they always differ in time and intensity.

5) A variety of instructors and music. Nearly all instructors at H3 teach treading so there’s constantly a new motivator (a.k.a. instructor) and fresh music!

6) Priceless Camaraderie. At all times there are lots of partakers. Exercise classes are always more fun and inspiring with more people!

7) A workout to take home. Treading is transferable. Without a doubt an exercise class that can be performed with a friend or at the gym back home.

8) Encourages good posture, long strides, and deep breathing. Treading class really develops lasting safe exercise skills

9) You sincerely sweat it out. Such a great workout that it’s easy to sweat! However, it’s so fun that nobody minds!

10) Afterwards you feel amazing. Time and time again guests have mentioned that they feel refreshed! “Man, I feel great” or “That was an awesome workout!”

Therefore, when you return to Hilton Head Health or stay for your very first time – make sure to sign up early for treading. Otherwise, you’ll really be missing out on the top ten reasons to Tread it Out!

Want a sneak peek — try this H3 Treading Routine yourself. Once you fall in love – you will have to come visit H3 for the real thing!

Treading Routine

	Minutes	Incline	Speed
Warm Up	0-5	0	Comfortable walking pace
Hill One	1	5	+0.2
	1	9	+0.2
	1	12	+0.2
	1	14	0
	1	15	0
	1	9	0
	1	3	0
Speed Interval	1	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
Hill Two	1	6	0
	1	9	0
	1	11	0
	1	13	0
	1	11	0
	1	9	0
	1	6	0
	1	3	0
Hill Three	1	8	0
	1	13	0
	1	15	0
	1	13	0
	1	8	0
	1	15	0
	1	10	0
	1	8	0
	1	3	0
Speed Interval	1	3	Challenging speed
	30 sec	3	Recovery
	30 sec	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
	30 sec	3	Challenging speed
	30 sec	3	Recovery
	1	3	As hard as you can!
Cool Down	5-10	0

This entry is filed under Fitness.

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 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 21

2:35 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, a set of dumbbells (5-10 pounds), resistance band and a bench or stair

Cardio: Walk or jog for at least 30 minutes. You can choose to walk on the treadmill, or take advantage of the beautiful fall weather and take it outside.

treadmilljpg Move it Monday: Workout of the Week

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

1) Squat - Stand with arms next to your side. Lower your body until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.

Squat

2) Lunge - Stand with arms by your sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Keep torso upright during lunge.

Squat

lunge2 Move it Monday: Workout of the Week

3) Step-Up - Stand facing the side of a bench. Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.

StepUp1 Move it Monday: Workout of the Week

Step Up 2

4) Deadlift - Grasp dumbbell (or barbell) with a shoulder width or slightly wider overhand or mixed grip. Stand with a shoulder width or narrower stance. With knees straight, lower dumbbell (or bar) by bending hips until hamstrings are tight, or just before lower back bends. Lift the dumbbell (or bar) by extending hips until upright. Pull shoulders slightly back at top of lift if rounded. Repeat.

deadlift 1

deadlift 2

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

5) Modified Bicycle Crunch - Lie face up on the floor and lace your fingers behind your head. Bring right knee in towards the chest and lift the left shoulder blade off the ground without pulling on the neck. Straighten the right leg out while simultaneously turning the upper body to the left, bringing the right elbow towards the left knee. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides.

Modified Bicycle Crunch 1

Modified Bicycle Crunch 2

6) FitBall Basic Crunch - Sit comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor. Place your hands across your chest or alternatively behind the head while ensuring you do not push the head too far forward. Keep the head and neck as still as possible when you do the exercise. Lean backward so that the ball slides slightly forward while you maintain your feet flat on the floor in the same position. Tighten the abdominals as you control the rollout back and forward. Repeat.

fitball crunch 1

fitball crunch 2

Finish each workout with 5-15 minutes of Stretches.

pb9g4mitch

This entry is filed under Fitness.

by Cheney Maddox

September 16

1:54 pm

1 Comment

Finding Inspiration Through Exercise

Here at H3, we are gearing up for FIT WEEK 2009!

If you are looking to add variety to your own fitness – this is the perfect week for you to find an activity you LOVE. Because we all know, in order to sustain a healthy lifestyle it has to be enjoyable!

Begin the week by establishing your baseline from which to tailor your own personal fitness agenda, then participate in group activities like dance, kick-boxing, kayaking, biking and many others for which you’ve been craving to explore.

Join H3 Fitness Director, Adam Martin in an atmosphere geared toward finding your personal motivation and inspiration through each physical achievement.

You don’t have to take my word for it…

This entry is filed under Fitness.

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 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 Maddox

September 11

4:37 pm

1 Comment

Take the PLUNGE!

Pool with Instructor September 8^th has been marked as Demolition Day here at Hilton Head Health – the official groundbreaking to Phase 1 of our renovation project, which includes the renovation of the front main entrance, north entrance and construction of a new pool and spa [ahhh].

We are VERY (more than I can express!) excited to begin construction on our new and improved [environmentally friendly] pool. Not only will this add to the beauty of the facility – but will also be a great enhancement to our program.

Here at H3, our guests race to the pool classes! With many different options, including Nautical Noodle, Aqua Resistance and Water Walk/Jog, you learn that our pool is not just for loungin’.

If you are looking for non-impact exercise, water provides an excellent workout in an environment that is safe and effective for those with existing joint problems. It is also a great cross – training exercise for those that enjoy pounding the pavement. Don’t worry – water aerobics are great for all fitness levels!

There are many different types of equipment you can use including –

- A buoyancy belt (to help suspend you in deep water)

- A Noodle

- Aqua Bells (water dumbbells)

- Kickboard

Now that you’re ready to ‘dive in’, try this H3 Hyrdo Circuit workout routine.

*This routine is designed to be done in shallow water.

Min 0-2: Warm up; walk from one side of the pool to the other.

Min 2-5: Jog in place while arms move as if you are jumping rope.

Min 5-7: High knees; bring alternate knees up toward chests, while moving arms at the side.

Min 7-9: Push-ups; place hands on the side of the pool while keeping body at a 45 degree angle. Perform pushups.

Min 9-11: Cross country ski; start with right leg and left arm in front of body, left leg and right arm back. Perform skiing motion by alternating legs and arms.

Min 11-13: Hamstring curls; kick heels up towards buttocks. Alternate legs.

Min 13-18: Free style swim

Min 18-20: Squat jumps; squat down until reaches chest then jump up forcefully. Repeat motion.

Min 20-22: Bicep curls; sitting on a step so that water is at shoulder level perform bicep curls without resting between repetitions.

Min 22-24: Back pedaling; walk backwards from one side of the pool to the other.

Min 24-26: Side jumps; start with feet together and arms extended out at shoulder level. Push legs apart in a jumping motion then bring back together. Repeat this motion keeping arms extended.

Min 26-30: Cool down; walk from one side of the pool to the other.

This entry is filed under Fitness.

by Cheney Maddox

September 7

3:54 pm

No Comments

Move it Monday

Take the H3 Challenge with Fitness Director, Adam Martin!

Post your results in the blog comment section — and you will have the chance to win a H3 Water Bottle! (Winner chosen at random – must post results by Tuesday 9/8 at noon.)

Happy Labor Day!

This entry is filed under Fitness.

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.

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