by Cheney

September 21

2:35 pm

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

September 15

4:57 pm

3 Comments

Guest Post: Benefits in the BAG

From H3 Program Intern, Jeff Ford

What comes to your mind first when you think of Hilton Head Island (other than Hilton Head Health of course)? It may be the stunning sunrise beaches, but many vacationers are drawn to the Island because of the array of gorgeous golf courses. With over 30 courses, Hilton Head is highly recognized as a premier golf destination.

If you’ve visited before, I’ve probably not told you anything you already didn’t know. However, this brings me to my next question. Did you realize that hacking it up in Hilton Head will greatly improve your overall health? The health benefits are truly in the bag.

Golf Bag

More often than not the average golfer pulls out the driver (1 Wood) on the first tee, but not today! Let’s tee off with the seven healthy benefits of hitting the links.

Cardiovascular – one hour of golf (walking and carrying clubs) burns between 300 and 350 calories! The typical round takes about four hours, so by ditching the power cart and walking an 18-hole round calorie expenditure can really add up! Placing this into perspective, a study done by “Golf Science International” found that 4 hours of golf is equal to an intense 45 minutes of aerobic exercise, something comparable to Cardio Boxing here at H3!

Vitamin D – soaking in the rays or “getting your bronze on” out on the course will provide your body with much needed vitamin D that is crucial for strong bones.

Social Side – when I was young every summer came down to playing golf with friends. It is one of the best ways to catch up with friends, tell stories, jokes, and get to know one another. The environment is perfect and will revolutionize your overall well-being!

Golf Course

Improve Strength – Not a great golfer? No worries, carrying extra golf balls or tees in your bag will also add more benefits to the bag. Walking and hauling a set of golf clubs supports a strong skeleton and can prevent osteoporosis because it’s a weight-bearing exercise. Additionally, your muscular endurance will improve based off time spent on the links and even your flexibility thru swinging the sticks.

Low Risk of Injury – Unlike other activities there is no constant pressure on your joints or muscles. Golf is a leisurely sport compared to others and the risk of injury is very low.

Reduces Stress – How can you beat a day in the great outdoors? Surrounded by trees, lagoons and fresh air, there is nothing better or mood enhancing. The golf course not only tests your skills, but allows you time to reflect within a peaceful environment.

You’ll Sleep Better – No secret, but exercise has proven to help individuals sleep better. Activities like golf certainly fall into the category of moderate exercise and this combined with a long day on the fairways will improve your overall quality of sleep!

pics for blog 006

Roger Simon once said: “The reason most people play golf is to wear clothes they would not be caught dead in otherwise.”

He may unquestionably be right, nevertheless you now have seven more reasons to dust off the clubs, find some friends, and WALK the golf course. It’s never a bad time to pick up the game of golf, so I challenge you to ace your health by selecting the game of golf.

Every Tuesday at H3, guests have the opportunity to enjoy the old fashioned game by taking part in the weekly golf clinic offered by Hart Baker PGA Tour Academy Instructor at Shipyard Golf Club. There guests begin to experience the “benefits that are in the bag”.

This entry is filed under Fitness.

by Cheney

September 14

2:11 pm

No Comments

Move it Monday: Workout of the Week

Welcome to Move it Monday! Every Monday, we will feature a workout of the week – complete with cardio, strength training and core exercises.

Incorporate this into your routine at least 2-3 times per week, on non-consecutive days. Check back next Monday for the Workout of the Week feature!

What You Need: a FitBall and a set of dumbbells (5-10 pounds)

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

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

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

Bicep Curl 1

Bicep Curl 2

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

Hammer curl 1

Hammer Curl 2

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

Overhead Extension 1

Overhead Extension 2

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

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

Basic Crunch 1

Basic Crunch 2

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

Basic Oblique Crunch 1

Basic Oblique Crunch 2

Finish each workout with 5-15 minutes of Stretches.

This entry is filed under Fitness.

by Cheney

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

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

September 2

11:52 am

No Comments

Get Over the Hump

You might find that I often talk a lot about adding variety to your fitness, trying something new and most importantly finding something you enjoy doing. Three HUGE factors to keep you on track with your fitness routine.

Not only does your body benefit from pulling a switcheroo with your workout routine - but it also helps mentally. After a while, doing lunge after lunge, bicep curl after bicep curl, gets a little b-o-r-i-n-g.

And unfortunately in most cases, boredom leads to you finding something ‘better’ to do with your time. (Settled on the couch with a bag of chips…) Before you know it, you don’t even remember what a lunge is much less have the energy (or WANT) to do 50.

This is where my ‘hump-day’ motivational video comes in! Here at H3, our Outdoor Boot Camp class is a big hit. But prepared to get your rear in gear!

This simple workout – using only your body weight – can be done anywhere. (Lucky for us – we get sweaty down at the beach!)

100 Push-ups, 150 Crunches, 200 Squats, 250 Jumping Jacks and 500 Meters later…

H3 BOOT CAMP

5 Rounds of:

20 Push-Ups

30 Crunches

40 Squats

50 Jumping Jacks

100 M Run/Walk

If boot camp really isn’t your thing…check out our Sample Schedule to see all the variety you will experience here at H3.

This entry is filed under Fitness.

by Cheney

August 31

5:02 pm

No Comments

Time: Obstacle or Opportunity?

For our first Move It Monday (the newest addition to H3 Daily), here is an article from Jessica Lynn, Director of Guest Programs, about making exercise a priority. I love the title!

One of the greatest obstacles to maintaining a consistent exercise program is having enough time. It’s extremely important for our physical and mental health to achieve a healthy, balanced lifestyle. As society speeds into the fast lane, we need to be the defensive drivers of our own life. It’s up to us to find the balance that will make us happy and healthy.

Time Management from the Inside Out, by Julie Morgenstern, can help you create a “Time Map – a budget of your day, week, or month that balances your time between the various departments of your life.” This can be especially helpful for those of us who try to take on every task thrown our way. According to the author, “saying ‘yes’ to the person in the moment could mean you are saying ‘no’ to someone whom you’ve already promised that time to.” Keep in mind – that person may be you.

Some examples of Morgenstern’s “Life Departments” include: Self, Work, Family, Health, Friends, and Community. When developing your own Time Map, you are encouraged to create an oasis of time for the one thing you find lacking (for example, Exercise). It can be quite empowering to develop a schedule around something that is extremely important to you. View your time as an opportunity to achieve your goals rather than an obstacle.

Scheduling your exercise time first will allow you to see adjustments that can be made in order to fill the void that has been missing without an exercise regimen. There are so many benefits to exercise: increased energy, stamina, strength, and flexibility … as well as a decreased risk for disease, reduced stress, and a positive body image. So many benefits that it’s hard to find a reason it should NOT be a part of your life. So, if time is an issue for you, map your way to success by creating a personalized Time Map.

“You can’t build a reputation on what you’re going to do.” — Henry Ford

This entry is filed under Fitness, SELF.

by Cheney

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.

by Cheney

August 25

4:32 pm

1 Comment

Stuck in a rut?

Treading Stuck in a rut? Never fear – interval training is here!

A true fat-burning exercise, interval training involves both high intensity intervals and lower intensity recovery periods.

Not only will you finally bust through that stubborn plateau – but will only spend half the time doing so.

Take a look at all of the benefits of interval training:

- You’ll torch more calories. The more intense your workout is – the more calories burned – even if it is for short periods of time.

- You’ll become more aerobically fit. As your cardiovascular fitness improves, you will be able to go longer and harder.

- You’ll add variety to your routine – beating the boredom. Not only will you spice up your routine – but switching it up also keeps your muscles guessing.

- You don’t need any special machines. You can do interval workouts indoors or even outdoors – alternating speed between mailboxes, driveways or other landmarks.

Now – how to get started…

You don’t have to be a super-star athlete to reap the benefits of interval training. Here is an example of interval training using a treadmill and varying the incline:

H3’s Famous Treading Routine

Warm-up for 5 minutes at a comfortable speed – increase speed by 0.2mph for minutes 3 and 4

Interval Set #1 – Each minute, increase the incline to the following:

Min Incline

6 3

7 4

8 5

9 6

10 7

11 6

12 5

Interval Set #2

Min Incline

13 – 14 3

15 – 16 5

17 – 18 7

19 – 20 9

21 – 22 7

23 – 24 5

23 – 25 3

Interval Set #3

Min Incline

26 2

27 3

28 4

29 5

30 6

31 7

32 6

33 5

34 4

35 3

36 5

37 7

38 5

39 3

40 1

Begin 5 minute cool-down, decreasing speed in increments of 0.3-0.5mph.

HAPPY TREADING! Check out Friday’s playlist to really get you moving!

This entry is filed under Fitness.

by Cheney

August 21

4:58 pm

1 Comment

It’s FRIDAY!!

Finally Friday! Boy has it been a long week.

I’m going to unwind with this playlist — on my weekend bike ride to the beach!

Hope you enjoy these tunes -

1. Fun Fun Fun (Beach Boys) ——————- Warm-Up

2. Surfin’ Safari (Beach Boys)——————— Warm-Up

3. This is how a heart breaks (Rob Thomas)

4. Die Another Day (Madonna)

5. Supermassive Black Hole (Muse)

6. 15 Step (Radiohead)

7. With Love (Hilary Duff)

8. 500 miles (Proclaimers)

9. Black (Vanessa Carlton)

10. Somebody Told Me (The Killers)

11. Mercy (Duffy) —totally LOVE this song for running, too!

12. Its my life (Bon Jovi)

13. Temperature (Sean Paul)

14. I want you to Want Me (Letters to Cleo)

15. Hard to Concentrate (Red Hot Chili Peppers)

16. Northern Star (Melanie C) ———————————Cool down

17. Here (In your Arms) – Hellowgoodbye——————-Stretch out

Send me your favorite playlist – and I will feature it on our blog!

This entry is filed under Fitness.

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Posts Tagged ‘working out’

Move it Monday: Workout of the Week

Guest Post: Benefits in the BAG

Move it Monday: Workout of the Week

Take the PLUNGE!

Move it Monday

Get Over the Hump

Time: Obstacle or Opportunity?

T.G.I.(H).F.

Stuck in a rut?

It’s FRIDAY!!