When deciding what weights to use, choose so that the last 2 reps are difficult, but you still maintain good form.
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Posts Tagged ‘wellness’
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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:
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October 5th, 2009
Drums ALIVE! /// 2 Comments ///
By Cheney
By Jeff, H3 Program Intern
When it comes to health and nutrition (or your stay at H3), the top action to take is to step out on a limb and try something new! We’ll never know what type of exercise or healthy food we’ll enjoy most until you experience everything that’s out there. Who knows? We may never have another shot at participating in that class or eating that entrée for the rest of our lives!
As a young kid, I never wanted to eat my vegetables and I was extremely apprehensive of trying new foods, it turns out I was really missing out. Not only was I not fueling my body appropriately, but man – fresh fruits and vegetables make you feel spectacular! When it comes to changing our lifestyles, it’s important to try everything and really find your niche. To put it simply, the best exercise program or meal plan is something we’ll stick with for the long-run. Therefore, in order to find the right lifestyle program we must break out of our shells and venture out!
Getting to the point, H3 has just launched a new fitness class! The class is called Drum’s Alive and it is certainly something that cannot be experienced just anywhere. A new and amazing opportunity for all of our guests, Drum’s Alive will be instructed by one of H3’s finest, Linda Lisko.
So of course you want to know a little bit more about Drum’s Alive before you take that leap, right? To depict the class best, it involves drum sticks, a fit ball, risers, and a whole lot of powerful beats.
Drum’s Alive is fun and energetic, combining the dynamic movements of aerobic dance with the pulsating rhythms of the drums. The group class is not only a total body workout, yet provides benefits to the mind and spirit, reducing stress and improving mental balance. If you don’t believe me, check it out for yourself:
H3 is looking forward to the premiere of Drum’s Alive (as should you) and figure the class will be a big hit among our guests! It is without a doubt new to the fitness scene and one of those opportunities we’ve been talking about to break out of the shell.
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September 25th, 2009
What’s In a Word….. /// No Comments ///
By Cheney
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.
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September 24th, 2009
Exercise at Home with Workout Videos /// No Comments ///
By Cheney
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!
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September 23rd, 2009
Get past the hump! /// No Comments ///
By Cheney
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!
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September 15th, 2009
Guest Post: Benefits in the BAG /// 2 Comments ///
By Cheney
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.
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!
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!
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”.
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September 9th, 2009
A joke a day keeps the doctor away… /// No Comments ///
By Cheney
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.
*Source: Mayoclinic.com
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August 7th, 2009
I Like to Move It, Move It /// No Comments ///
By Cheney
It’s a proven fact that music gets you moving! Not only does it help you move faster, but longer too.
A recent study showed that when listening to music, the subjects exercised 15 percent longer than when exercising in silence – shoot for 30 minutes and chances are you will go for 10 minutes more!
Download these songs from iTunes and GET MOVING!
DANCE, DANCE Playlist
- I Gotta Feeling – Black Eyed Peas
- Just Dance – Lady Gaga
- SOS – Rihanna
- Ring the Alarm – Beyonce
- Right Round – Flo Rida
- Billie Jean – Michael Jackson
- Crazy – Gnarls Barkley
- Heartbreaker – Pat Benetar
- Rock That Body – Black Eyed Peas
- Fergalicious – Fergie
- I Know You Want Me – Pit Bull
- This is How a Heart Breaks – Rob Thomas
- With Love – Hillary Duff
- Beautiful – Akon
- Fire Burning – Sean Kingston
- So What – Pink
- Survivor – Destiny’s Child
- Sweet Dream – Beyonce
- Use Somebody – Kings of Leon
- I Hate This Part – The Pussycat Dolls
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July 21st, 2009
Back to the Bike /// 2 Comments ///
By Allie
After a 10 year hiatus, I have rediscovered my love for biking. However, I must admit, it was a scary, heart-pounding journey. Several weeks ago, my fellow intern, Maggie, asked if I wanted to bike down to the beach with her during our break. I agreed thinking ‘it can’t be that hard to pick back up.’ After all, I biked every single day with my brother around the neighborhood…back in the day.
Boy was I wrong. I could have crawled at a faster pace than my biking speed. Maggie was practically biking in circles around me! My body head to toe was sweating, my heart was bursting out of my chest, and my forearms were stiff from grasping onto the handles for dear life.
Since that day, I have biked several times each week—to the beach, to the grocery store, around Shipyard Plantation. I still can’t believe it took me so much time to get back on a bike, but I’m sure glad I did.
If you are thinking of getting back on a bike for fitness, environmental and/or recreational reasons, here are some things that helped me get back to the bike:
1) The steering took some time to get used to, but it came back to me after a couple bike rides. Having to bike on the twisty paths in Shipyard on my first try was quite an experience!
2) Making sure my seat was adjusted to the right height. For the first couple of weeks I had been biking with my seat too low and my legs had been pedaling an awkward motion. See http://www.bicycletutor.com/adjust-seat for tips.
3) Biking with a friend that knew where the paths started/ended, could watch the stop lights while my heart pounded away, and watched for oncoming traffic (!!). Plus, biking with another person encouraged me to keep pedaling along rather than turning around and giving up.
4) Practice, practice, practice. After that first day, I thought I’d never get back on a bike again. That was enough stress to last several weeks! But I didn’t let my horrible biking skills keep me away. It was challenging for me but I figured it would be an excellent way to cross train, enjoy the warm weather/outdoors, relieve stress, and exercise on the beach.
So, if you have been meaning to get back on your bike, I encourage you to go get it out of your garage/storage room and get pedaling! If anything, it’ll help you save some [expensive] gas!
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July 14th, 2009
Hello Everyone! /// 1 Comment ///
By Allie
Hello all past, present and future H3 Guests! My name is Allie and I am interning here at Hilton Head Health this summer. You can read more about me in the “About Us” section. Whether you came last week or three years ago or you are hoping to come in the near future, this blog will give you the information to help you stay on track and continue living your healthy lifestyle.
What will be on here?
Posts will feature workouts to try, current events/research finds, tips, guides (i.e. dining out, grocery shopping), recipes, success stories, H3 updates, tutorials, videos and much more—all with a personal touch. However, I want to post what you all want to read! Feel free to suggest content that you would like to see on this blog by making a comment on a post or by emailing me at getinspired@hhhealth.com.
Be sure to check back daily, weekly, or whenever you need a nudge in the healthy direction. Use our blog as part of your morning routine—that way you start your day with the right mindset. Sometimes all we need is a good start to the day.
So please follow me on this journey—to spreading health and happiness!
Take care,
Allie
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