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Living the Healthy Lifestyle

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Bring Friends and Save

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Laugh, sweat and reconnect!

Experience H3 with loved ones and strengthen the bond between you. Here you will create life-long memories supporting each other in weight loss or jumpstarting a healthy routine. And when you travel and stay together everyone SAVES. *

 

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*Savings based on a preferred villa. All guests in your party must stay in the same villa. Three bedroom accommodations are available, but in limited supply. $1000 deposit due at time of booking, balance payable at check-in. Should a member of your party cancel or reschedule the rate will be adjusted.

 

“ALL OR NOTHING” VS. “ALL IN”

Music Cardio 210x300  “ALL OR NOTHING” VS. “ALL IN” Most people that come to H3 are ready and motivated to do whatever it takes to reach their goals—hire a personal trainer, develop a meal plan, set boundaries and more.  In regards to diet and nutrition, those that are motivated typically start practicing the following:  food logging, cooking more often, meal planning, and implementing portion control.  Sounds perfect, right?

What happens if you are the “all or nothing” thinker?  What happens if your perfect plan doesn’t go so perfectly?  Do you get back on 95 or do you feel like you have just landed in a ditch and all the work has been wasted?  One can be internally motivated for all the right reasons, but the all or nothing mindset can easily take one back to ground zero—eating out, late night snacking, eating in front of the television, and a lack of planning…all because one night included a binge of pizza and a pint of ice cream.

H3 tries to encourage guests to get out of the all or nothing thinking and reframing that mindset to learning from the detours while staying on track.   I like to call this getting out of the “ALL OR NOTHING” and into the “ALL IN” attitude.  The ALL IN attitude is serious about health, but gives your body, mind and spirit the ability to embrace grace and forgiveness while staying committed to your goals.  Here are a few examples and scenarios that reveal an ALL IN mindset versus the all or nothing thinking:

  • Scenario #1:  Two weeks of solid meal planning + portion control =  -2 lbs. on the scale.  Week three involves traveling for work + portion control = No gain, no loss (WIN!!!).  Learning experience?  When not in control…portion control.
  • Scenario #2:  Your birthday + dessert =   savoring and enjoying that dessert (if it was me it would be Graeters ice cream from Cincinnati J).   Learning experience?  Mindful eating + accountability (sharing your birthday dessert with others) + desserts on special occasions = you are still 100% committed to your goals and learning moderation is liberating.
  • Scenario #3:  You forget to pack lunch + creating a salad at the local grocery store salad bar (e.g., Whole Foods or Krogers) = continued success.  Learning experience?  Always have a back-up plan.  When in doubt, find a local grocery store or restaurant that becomes your plan B for a healthy lunch or dinner.

Ask yourself if you are the all or nothing thinker.  Most people know right away.  I am here to tell you that it IS OKAY and ENCOURAGED to turn into the ALL IN thinker.  Please share any thoughts or comments!

 

Fitness Friday: Have an “Eggceptionally” Active Easter!

With Easter just around the corner, you may be foreseeing plenty of sugar in your near future as a consequence of treat-filled baskets and Easter Egg hunts. While holidays are an understandable time to be a little indulgent, use being “hopped up on sugar” to your advantage this year! Channel your inner energizer bunny and try this Tabata workout designed to make you move as quick as a rabbit!

Tabata is a style of high-intensity interval training in which 20 seconds of activity are followed by 10 seconds of rest. This method is repeated for a total of eight rounds, or four minutes, for each exercise. Since you will be performing four exercises, this workout is 16 minutes long. Grab a stopwatch and remember to stretch afterward!

Exercise 1:  Mountain Climbers

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Starting Position

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Right Leg to Chest

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Left Leg to Chest

 

 

 

 

 

 

 

 

 

Exercise 2:  High Knees with Fast Arms

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Exercise 3:  Lateral Hops

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Lateral Hops – Jump side to side

 

 

 

 

 

 

 

 

 

Exercise 4:  Grapevine

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COACHING CORNER: ARE YOU LISTENING?

0410 COACHING CORNER:  ARE YOU LISTENING?

I love listening to different podcasts, webinars, Ted talks and sermons on my high tech smart phone.  Most recently, a sermon focused on the art of being intentional and engaging while listening to others.  Most people recognize listening is an important piece of communication and as guests continue to participate in our program it makes me realize how powerful active listening can really be.  In fact, this sermon stressed that “anytime we are talking, we are not actively listening.”

Think about it…we all thrive to voice our opinions, share our beliefs, and gain approval from others—especially through words.  Clear evidence of this is simply going on Facebook and reading status updates or links shared.  However, sometimes we tend to do too much talking, including myself, and not enough listening to what others are saying.  In fact, I bet a lot of us think we are good listeners…but are we really?  The tips below are strategies and must be practiced in order to become a better listener:

  • Try honestly to see things from the other person’s point of view.  I’ll give an example:  You attend H3 for 2 weeks and you just got back home to your husband, dog, and full-time job.  You are on a health “high” and you want the ice cream out of the freezer, the alarm to go off at 5:00 am, and you no longer want to entertain house guests for the next 3 months so you can focus on your health.  These are all wonderful things, but what if your husband is having a hard time understanding this change?  As you get home from H3 make sure to communicate about your experience as well as listen to how your healthy lifestyle change will impact those around you.
  • Be genuinely interested in what the other person is saying.  Ask questions. Participate through body language.  Emphasize.  To put it simply…genuinely care.  For example, when giving lectures at H3 I love when guests ask questions.  It shows me they want to learn and apply new things at home.  There are also times when it can be hard to control a lecture because one person in the group takes over and may ask 5-10 questions that only focus on who?  “me.”  These are the times that I wonder if they are actively listening to not only what I am saying, but also to the other lectures.

As you continue on your health journey ask yourself if you are listening to those around you.  Are you listening to your personal trainer?  Are you engaged at work?  Do you listen to your Doctor when he encourages you to practice something new?  I hope these two points help you in your day to day encounters and remember…. when you doing the talking, we are not actively listening.

 

Wellness Wednesday: Stress Awareness to Stress Bareness

0409 Wellness Wednesday: Stress Awareness to Stress Bareness

Just in case you are out of the loop, April is National Stress Awareness month. It seems a rather odd label to attach to a month. I mean, isn’t the term “stress awareness” a bit redundant? To be stressed is to be hyper-aware. It’s unlikely that people are walking around stressed without being aware of it. I think they, (whoever “they” are), should consider renaming April something more useful like the National Antidote to Stress month or the National Stress-No-More month.

I’m not sure April was fully briefed when it so graciously accepted the unfortunate label of National Stress Awareness month. For instance, did April know that in 2013 stress related healthcare issues cost employers over 300 billion dollars? That same year, the American Psychological Association reported that more than one-third of the U.S. population identified themselves as extremely stressed. That is a lot of stressed-out people! Furthermore, a recent study also indicates that 77% of people in the U.S. regularly experience physical symptoms caused by stress and 73% regularly experience psychological symptoms caused by stress.

So what does this mean for April? How can we make its designation as National Stress Awareness month meaningful? Perhaps we should shift from the ever-present awareness to a game plan. As a culture we have become too accepting of stress as a component in our daily lives. In other words, we complain about it, and sometimes make a feeble attempt at lessening it, but we rarely make a committed effort at fixing the sources of our stress.

The top causes of stress in America are job pressure, money, health, relationships and sleep deprivation. Instead of simply acquiescing to the inevitability of stress in these areas of your life I want you spend April doing an inventory. Sit down and create a spreadsheet with headings that indicate the areas of your life where you experience the most stress. Underneath each heading list, in great detail, what the factors are in each area of your life that cause you stress. For example, if your job is the first heading, then list all the reasons your job stresses you out. Pick one thing from the list to work on changing. This is where the awareness shits to action. Part of your spreadsheet might look like this:

Job:

  1. Constant tension with my co-worker Sally. She is abrasive and doesn’t pull her weight making my job harder. I can’t stand working with her.
  2. I am overloaded at work. I’m expected to do the work of three people.
  3.  My cubicle is too small and allows for too many distractions.

Perhaps you picked number one from the list to focus on first. After some thought, problem solving, and Googling, you take action by setting up a meeting with your HR Director to discuss some possible solutions to the distracting tension with your co-worker. If you are going to stand a chance battling stress you have to think outside the box. You might suggest a meeting with a conflict resolution professional or an in-office transfer. Taking action on just one of the issues contributing to your stress not only helps to reduce stress, but also strengthens self-confidence.

Awareness is great but action is better. We often tackle other problems in our life with dedication while succumbing passively to an overload of stress. April could be the month when all that changes. It could be the month when you take a good, hard look at what is creating unhealthy stress in your life followed by formulating a well, thought out plan with SMART goals (specific, measurable, achievable, relevant & time oriented) directed at alleviating the source of your stress.

Instead of Stress Awareness month, let’s make April National Acting on Stress month. Spring into action this spring — make stress reduction a priority.

 

Nutrition: Taking a Multivitamin

 

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Nearly 40% of American adults regularly take a multivitamin/mineral supplement, spending billions of dollars every year. If you are one of them, are you getting your money’s worth? Most recent studies, including two that were published in the journal, Annals of Internal Medicine in December, would suggest not. Neither study found any benefit nor in fact an editorial published along with the articles proclaimed, “Enough is enough; Stop wasting money on vitamin and mineral supplements.”  In February, the U.S. Public Health Services Task Force, an independent group of health care experts who develop recommendations for primary care physicians and health systems, reported that there is not enough evidence to recommend for or against the used of multivitamin/mineral supplements. Stephen Fortmann, MD, of the Kaiser Center of Health Research, lead author of the report, was quoted in the New York Times as saying that consumers may be ‘throwing their money away.” And some studies have not only shown no benefit, but potential harm from multis.

Based on the current information, you should obviously stop wasting money by purchasing supplements, right? To quote a popular college football analyst, “not so fast my friend.” According to the Harvard School of Public Health’s online resource, the Nutrition Source, http://www.hsph.harvard.edu/nutritionsource/, a daily multi might be beneficial. They agree of course that the best way to meet your nutrient need is to eat a healthy well balanced diet but for those who don’t, a multi can help fill in the gaps. As far as that study suggests this increased the risk.  The Nutrition Source stated that those studies were flawed; looking at all of the evidence, the potential health benefits of taking a standard multivitamin seem to outweigh the risks.  In addition, in the May 2014 issue of the University of California Wellness Letter, it was mentioned that several groups of people including women who may get pregnant, pregnant or breastfeeding women, strict vegetarians, and people on prolonged low calorie diets would likely benefit by taking a multivitamin.

If you chose to take one, the Wellness Letter say that it need not cost more than a few cents a day. Store brand and generics are usually as reliable as brand name products. For added insurance look for supplements that are USP Verified (see the graphic below). When it comes to vitamins and minerals, more is not better. Look for one that keeps to around 100% of the RDA’s a wide variety of vitamins and minerals. 0408 3 300x273 Nutrition: Taking a Multivitamin

 

Healthy Recipe: Spinach Pernod Shrimp Dip

0407 315x420 Healthy Recipe: Spinach Pernod Shrimp Dip

Pernod is the brand name of a type of liqueur called a pastis. The leading characteristic of this drink is its licorice flavor, which is produced either with licorice (the plant, not the candy) or anise.

INGREDIENTS:

1 T. Butter, unsalted

½ cup Minced shallots or green onions

2 tsp. Minced garlic

¼ cup Pernod

8 cups Baby spinach, fresh, cleaned and chopped

1 cupSmall shrimp, peeled, deveined and chopped

2 oz. Fat free cream cheese

½ cup Skim milk

¼ cup Shredded parmesan cheese

STEPS:

  • Preheat oven to 350°F.
  • Heat up large sauté pan to medium low.
  • Add butter.
  • Add shallots or onion and garlic and sauté until soft.
  • Deglaze the pan with Pernod.
  • Add chopped spinach and stir to wilt.
  • Stir in shrimp, cream cheese and skim milk.
  • Place mixture in small casserole and top with parmesan cheese.
  • Bake until parmesan has a golden color.
  • Serve warm with pita chips.

NUTRITION:

SERVINGS 6; SERVING SIZE ¼ cup; CALORIES 60kcal; FAT 3gm

 

Fitness Friday: Muscle Mobility

0404 Fitness Friday: Muscle Mobility

“All human beings should be able to perform basic human maintenance on themselves.” – Kelly Starrett

Steadily flexibility training has changed over time. We’ve gone from ballistic type stretching (the bouncing type which isn’t safe) to static stretching where you hold a stretch for 30-60 seconds hoping to restore range of motion to the area. What you may or may not have heard about is this new idea of self-massage using balls or rollers. This is formally known as Self-Myofascial release and may also sometimes be referred to as the poor man’s massage.

What’s the deal with SMR? Think of your body as an interconnected chain between your muscles. Between those muscles lies this connective tissue called fascia. When fascia gets tight it restricts movement. When movement is restricted pain may occur, which can the lead to injury. It’s that one chink in the chain that can throw everything off. Check out the Injury Cycle by TP Therapy. Does this seem like something you’ve gone through? Not too much is out on the CDC as to studies behind this stuff, but many physical therapists continually implement these techniques with their clients.

One of the biggest names out there is a CrossFit Coach by the name of Kelly Starrett.  He’s written a solid book called The Supple Leopard. Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice he practiced performance-based physical therapy at the world-renowned Stone Clinic. Kelly has with the help of others gotten these techniques much more mainstream through his blog www.mobilitywod.com. If you’re ready for a little knowledge check it out!

We’ve recognized the benefits of these SMR techniques so about 3months ago we added a new fitness class called “Muscle Mobility.” Within this class, we teach the most common techniques using lacrosse balls so with a $2 investment our guests can unglue their muscles at home.  Remember that SMR should only be performed on soft tissue never bone or spine. Muscles feeling like beef jerky today? Get on that SMR.

 

Coaching Corner: What is your investment to your health?

0403 300x137 Coaching Corner: What is your investment to your health?

Attending the Empower Fitness Conference in Chicago, I gained a weekend of new findings in health research, new exercise tips, and very inspiring motivation from hundreds of presenters. One in particular shared an empowering talk which I would like to share with you. Todd Durkin is an internationally recognized performance-enhancement coach, personal trainer, massage therapist, author, and speaker. He challenged the crowd to answer, “What’s your investment to your health?” We all think about the financial investments for the future, our significant others’ well-being, our children or grandchildren’s health, but when was the last time you invested in your own health? Your health has a direct correlation to your life expectancy. Your longevity provides more years to spend with people you care the most about. That could mean meeting or not meeting your grandchildren, great grandchildren, or great great grandchildren.

Todd focuses on IMPACT to help shape our investment:

I: Inspired- live inspired, what are your dreams? Your life goals? Pick out the destination and then plan the steps to get there.

M: Master your craft-Be great at what you do, learn, read, do something for 30 min per day to educate yourself. Education doesn’t end in school, continually push to excel and make yourself better.

P: Play at World Class-Get your mind right. If you have negative thoughts coming through your head, try putting a rubber band on your wrist and every time a negative thought crosses your mind, snap that band  (snap out of negative thoughts). Make it your job to be your own motivator, be the team, be ALL IN! You only know your don’t like something if you go ALL IN!

A: Action- What do you want to do in your life? What’s your playbook look like—every team (coach and players) has a playbook. In most sports, coaches and players do not just pull a ”Hail Mary” out of the sky for every play they run. No, the team has practiced and practiced and practiced their playbook. Sometimes the play goes better than planned and sometimes it goes worse, but the team has planned for those incidents and has generated that playbook. Be a strategist not an opportunist! Make the plays, don’t just let them happen!

What are 5 things you love to do or are good at?  Do your life goals involve these things? Why or why not? When you have a playbook (plan, map, outline) you make decisions better. Some parts of your playbook are in your lives for a reason, you really enjoy these things and they are important to you. Some parts need to be removed; they take your time away from someone or something you truly enjoy. It is alright to say no. If something fits in your playbook, you agree to include it in your life, if it does not, say NO!

C: Condition for greatness- Grab a partner: give each other a 60 second massage! Woo that felt great  huh? The power of touch is something that is very powerful. The first language learned by humans is the one of physical contact. Touch can communicate an even wider range of emotion than gestures or expressions, and sometimes do so more quickly and accurately than words. Physical contact has also been linked to enhance performance, feelings of support, and being cared for.

What your condition is like has a significant effect on the condition you can provide for someone else. What is your health condition? Needs improvement, satisfactory, or excellent? In every emergency, the directions are to put your oxygen mask on first, then help someone else. You must provide life for yourself, before assisting life for someone else.

Check out the advice you give to those you care about, when was the last time you took your own advice? Are you doing what you are telling others to do? It may be time for you to hire a coach for you!

T: Tenacious-be tenacious! Fully immerse yourself, fully engage, and listen to the positive energy, thoughts, and suggestions around you. Who are the most important people to you? When something happens to you, who is it that you call? Create a support group with these individuals by sharing with them your goals, fears, and struggles. Being held accountable makes you 50% more likely to carry on. Motivation is in the head, inspiration is in the heart.

Can you make an IMPACT on yourself?

 

Health Benefits of Walking a ½ hour a day

My favorite health YouTube video of all time is 23 ½ Hours.

In fact we have featured it a couple of times in past blogs. It is a brilliant short video that makes a compelling case for the health benefits of walking a ½ hour a day. It has been so well received (almost 4 million views) that man behind the video, Dr. Mike Evans has his own You Tube channel now. Evans, an associate professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michaels Hospital, has a very engaging and convincing way of communicating health information. This video introduces Dr. Evan’s new channel, some of the topics being covered include: managing stress, low back pain and the concerns associated with sitting disease. I encourage you to check out his video, I think you will find his approach as interesting and informative as I have.

 

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