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Living the Healthy Lifestyle

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The “Spring into Your Step” Workout by Chris Varano

Now that Spring has finally arrived, it’s time to take your workout outdoors! Join Fitness Coach, Chris Varano for a fun workout that will definitely put some spring back into your step and get you out of those winter blues.

Lower Body Moves:

1. Stair Step Ups

2. Calf Raises

3. Side Squats

Upper Body Move:

4. Push Ups

Check out the video to see each move in motion!

 

The Secret to Everyday Happiness

The Secret to Happiness

In honor of the International Day of Happiness, I thought I would share my much coveted secret to happiness. You see, I am undoubtedly one of the happiest people I know. The only possible exception is my Hilton Head Health trainer, David Chesworth. He may match my happiness but his propensity to exceed it is just dysfunctional if you ask me.

david lisette e1427143337687 292x300 The Secret to Everyday Happiness

It may sound rather braggadocios in declaring my superior happiness but the great thing about being happy is that you don’t let naysayers steal your happiness with jealousy or judgments. Happiness is a gift that should be protected with fierce conviction. It is a virtual force-field that shields you from the dark-side – the happiness thieves.

A much dismissed fact about happiness is that it’s a choice. Hearing that syrupy saying, “See the glass as half full instead of half empty” can cause an involuntary twitch. However, the deeper meaning behind that trite adage is that happiness is almost always an option. Most moments and life events give us an opportunity to choose a perspective that leads to happiness and optimism. Let’s test this theory. When you wake up this Friday make the decision to BE happy. Set your sights on happiness. Later that day take a moment to reflect on your success. I’ll bet you dollars to donuts that at day’s end you will still be happy.

Inherent in most decisions we make is the end-goal of more happiness. We choose a certain job because we think it will make us happy. We choose a home or hometown because we think living there will make us happy. We choose a companion because we believe being with them will make us happy. We exercise and eat nutritiously because we believe doing so will lead to being healthier, and well, happier. In other words, we put a great deal of work into securing our happiness. We invest a lot of our time, money and effort in the pursuit of happiness. Want to know a secret? I’ve discovered a great short cut.

I’ve discovered a back-road, or alleyway, that gets you to happiness lickety-split. It takes hardly any time, costs nothing, and is super easy. My secret to cost-effective, effortless happiness is gratitude. Not just normal, run-of-the-mill gratitude but rather purposeful, decisive cultivation of gratitude. Gratitude is the force behind the happiness force field.

Some might say that happiness and gratitude are inseparable. Although there is truth in that conclusion, there are times when happiness feels illusive. Gratitude, on the other hand, is always available to you. All we have to do is look inward, recalling some of our most joyful memories. Acknowledging the people that have brought great love and learning to our life. All we have to do is take a single moment to reflect on some of our many blessings, most of which we take for granted.

Happiness doesn’t really have to be achieved. It just needs to be relived and we do that by counting our blessings. Our blessings are abundant…fresh fruit, clean drinking water, community, a puppy kiss, fragrant breezes, belly laughs, a helpful friend, a good night sleep and the list goes on and on.

The secret to my happiness can be summarized in one sentence: Happiness is a choice that begins by cultivating gratitude. When we experience gratitude happiness rises to the surface of our hearts and in that moment we are abundant.

 

The H3 Happy Day Dance

We are all smiles here at Hilton Head Health! Not only because it’s the 1st Day of Spring but it’s International Day of Happiness. Ok, we admit it. We’re not only happy today but everyday because we help make our Guests healthier and happier by promoting health and fitness and showing them how to achieve overall wellness! But today, we have a very special dance just for this amazing holiday! So, enjoy and feel free to dance along with us or do a cartwheel or 2!

We want to know what makes you happy. If you’re a past Guest, tell us one of your happiest moments at Hilton Head Health. If you’re still planning your trip to H3, tell us what makes you happy.

 

What Does it Take to Make Your Skin Fit & Firm?

by Celeste Hilling, Health & Beauty Expert and CEO of Skin Authority 
 

DSC 3140 300x199 What Does it Take to Make Your Skin Fit & Firm?

With the amazing programming at Hilton Head Health encouraging you to live well and lose well, the theme of  “transformation continues” in The Indigo spa where the Skin Authority team has designed the Fit & Firm facial series to focus on helping you achieve your full skin health potential. Most importantly, it is about designing a simple daily product routine which fits your unique needs and home lifestyle. Just as a commitment to a daily workout routine and nutrition choices can transform your body, a commitment to the daily skin health product routine can transform your skin. Each Fit and Firm facial incorporates three key areas of focus: skin cardio, strength training and topical nutrition.

  • Skin Cardio speeds up cell turnover so dry, damaged or discolored cells are revolving off while plump, moist, new cells are being brought to the surface for a clear, healthy glow.
  • Strength training combines the power of specialized proteins and Vitamin D to build a stronger support structure for the skin. This step encourages the development of collagen and elastin which are nature’s fillers for a lifted, firm appearance and line reduction.
  • Finally, your daily dose of topical nutrition is applied. Just as balanced nutrition is important to boosting your immune health, topical antioxidants are important to protect and nurture the new, fit cells we are producing daily. Less than 1% of the nutrition we ingest ever makes it way to the skin, so it is critical to give the skin its daily dose topically!

The transformation is visible immediately as your skin feels tighter, firmer and smooth to the touch. Your coach will assemble an easy-to-follow home product routine which will keep the results going between treatments. Some fun facts to keep in mind for a healthy skin lifestyle:

  1. Simplify – Having a problem sticking to a routine? Consistency is key. Simplify to no more than three to four steps in the morning and at night. In the morning, you need a mild gel cleanser, an anti-oxidant such as Vitamin C and a sunscreen moisturizer. Before going to bed, use resurfacing ingredients such as AHAs and retinols in addition to restorative peptides.
  2. Shop smarter – Shop for skin care the way you shop for food, by looking at the cost per ounce. Cheaper is not always what it appears. A product may be priced at $19.99, but it is .2 of an ounce, so the actual cost is $100 per ounce. For $100, you should be receiving professional grade results! Instead, invest in complimentary consultations with licensed experts, like those found at The Indigo Spa to select products ideal for your concerns with professional-grade ingredients.
  3. Concentrate on Concentrations – Take a look at the active ingredients and ensure that any treatment product has a pH below four. The human skin ranges from 4.5-5.5 pH. A product should be below the pH level of the skin for maximum penetration. Otherwise, you might as well be using water!

 

Healthy St. Patrick’s Day Recipe: H3 Green Smoothie

It’s that time of year again! And the H3 Healthy Kitchen wants you to “go green”  for St. Patrick’s Day but in a much healthier way! Instead of green beer, we’ve come up with this amazing H3 Green Smoothie. Not only is it chock full of healthy goodness, it’s sweet and delicious!

IMG 2736 300x225 Healthy St. Patricks Day Recipe: H3 Green Smoothie

Ingredients:

2 cups Spinach, fresh

2 cups Coconut Water

1 ½ cups Pineapple, fresh, diced

½ cup Avocado, cubed

1 cup Banana

Method:

  • Peel bananas, wrap them in foil or place them into a plastic bag and freeze.
  • In a blender, combine spinach and coconut water then blend until smooth.
  • Next add pineapple, avocado and frozen banana and blend until smooth.
  • Pour into a few glasses and serve cold.

Nutrition:

Serves: 5

Calories: 110

Fat: 2.5 grams
Enjoy the new recipe and have a safe and happy St. Patrick’s Day!

 

Healthy Recipe: Edamame Hummus

We LOVE Hummus here in the H3 Healthy Kitchen and we love St. Patrick’s Day. So of course, we had to share our special hummus recipe to celebrate the green-hued holiday. Enjoy our Edamame Hummus recipe. It’s the perfect, healthy dip or appetizer accompanied with some flatbread or raw veggies.

Edamame hummus 300x224 Healthy Recipe: Edamame Hummus

Ingredients:

1 bag (12 ounces) Frozen shelled edamame

2 cloves Garlic

2 T Tahini

3 T Lemon juice, fresh

2 T Olive oil

¾ tsp Salt

½ tsp Cumin, ground

¼ tsp Black pepper

Method:

  • Bring edamame to a boil in a medium saucepan with enough water to cover; cook, stirring occasionally, about 3 minutes.
  • Drain in a colander and run under cold water.
  • Pulse edamame, garlic, tahini, juice, oil, salt, cumin and pepper in a food processor until mixture is the consistency of guacamole; add water 1 tablespoon at a time if too thick.
  • Cover and refrigerate until party time.
  • Serve with pita toasts, peppers or your favorite veggies for dipping.

Nutrition: 

Servings: 10

Serving Size: ¼ cup

Calories: 90 kcal

Fat: 6 grams

 

6 Benefits of Strength Training

If you’ve never thought about adding strength training to your fitness regimen before, these 6 benefits might make you change your mind. No matter what age you are, male or female, we recommend strength training along with cardio exercises to help get you the best results from your weekly workouts.

HiltonHeadHealth exercise  13 300x300 6 Benefits of Strength Training

Why Should I Strength Train?

1)     Increases metabolism

Unlike cardiovascular training, weight training allows you to burn calories even after you’ve finished your workout.  Many studies show that the metabolism can stay elevated up to 39 hours post-workout.  Additionally, it has been discovered that each pound of muscle burns 6 calories at rest, as compared to only 2 calories at rest burned by each pound of fat.  Therefore, as you continue to strength train regularly and begin gaining muscle mass, your caloric burn at rest will also increase, thus fueling your weight loss goals even more!

2)     Increases bone density

As our bodies age, our bone density levels begin to decrease, making us more susceptible to osteoporosis, arthritis, posture problems, or even just injuries through everyday activities.  However, weight bearing exercises can counter these aging effects by helping to increase our bone density – making our bodies stronger and more resilient.

3)     Improves balance and stability

As you increase the strength that your body has, particularly in terms of core strength, your sense of balance and stability will improve greatly.  This will not only allow you to expand the variety of exercises you can perform in a gym setting, but it will also allows you to move more efficiently and safely in everyday activities that require these skills, therefore making you less likely to get injured.

4)     Improves the longevity of vital organs

The lungs are greatly benefited by strength training, as this activity helps us improve our lung capacity and the efficiency of which we take in and expel air.  Let’s not forget the most important muscle in the body beyond the ones we train in the gym – our heart!  As the muscles in our arms, legs, and abdomen get stronger with strength training, so does our heart.  As you get more fit through strength training, your resting heart rate will begin to decrease to a much slower rate.  This is a direct reflection of the heart beginning to pump blood more efficiently by conserving its energy since it does not need to work as hard to maintain a fit individual’s body functions.  The other benefit to a healthier, more efficient heart is decreased blood pressure.  This means that opting to strength train is especially beneficial for people who suffer from hypertension, or who are simply prone to high blood pressure, or who have a family history of high blood pressure and are more at risk.

5)     Turns back the clock 

Well, ok, maybe not entirely.  But strength training is absolutely vital at any age to keep us as young in both body and mind as possible.  For instance, individuals in their teens, 20’s, and even early 30’s can use strength training as an early defense against the onset of various physical conditions, such as: arthritis, osteoporosis and heart disease.  They also can use strength training at an early age to supercharge their metabolism to keep their body in the state of maintaining fitness as they age.  For individuals in their late 30’s and early to mid 40’s, strength training serves as a preventative measure against loss of muscle mass and bone density.

In fact, it is said that the average person will lose about 1/3 of a pound of muscle per year after age 30, and will gain the equivalent amount in fat. 

Therefore, at this age people can keep their bodies younger longer by incorporating strength training, which will reduce the transfer of muscle to fat.  Finally, after the age of 50, strength training can help you turn back the clock by giving you better posture, making you more limber, more agile, and look leaner.  Strength training at any age helps to protect against injury, but at an older age strength training becomes more critical to keep an individual safe in their everyday activities. This allows them to stay independent longer and enjoy a more active lifestyle until a much later age than an inactive individual would.

6)     Improves your quality of life

This is perhaps the most important reason of all to consider adding strength training to your routine.  When we have muscular strength and endurance, our bodies become stronger, leaner, and healthier; our movements become more efficient, and our posture/body awareness improve vastly.  With all of this, it becomes much easier to perform basic everyday movements like: getting in and out of our cars, climbing stairs, carrying heavy groceries, lifting objects overhead, and turning around without sustaining injury!  Simply stated, strength training regularly can result in a much longer, more active and enjoyable life.

 

Colon Cancer Awareness Workout by John Lippett

Dress in Blue Day

Today, we’re working out in blue to promote Colon Cancer Awareness. Colon cancer is cancer of the large instestine or colon, located in the lower region of your digestive system. Colon cancer is the 2nd leading cause of cancer-related death in the U.S., according to the Colon Cancer Alliance. Ninety percent of new cases happen in people age 50 or older. But older age is only one of the risk factors for colon cancer.

What are other colon cancer risk factors?

Most of the factors we’ve listed are preventable, especially a sedentary lifestyle. If you’ve been to Hilton Head Health, you know we encourage our Guests and staff to get up and get moving. So to help you decrease your risk for colon cancer, we want to get you moving with this awesome workout. Check it out:

Workout recap:

  • Man makers
  • Lunges
  • Squats
  • Jack-Knives
  • Bridge

Perform 30 seconds each exercise with 2 minutes of cardio after the 1st round. In total, complete 3-5 rounds for a rewarding workout.

Stay happy and healthy!

 

How to Pack Your Own Lunch, Like a Champ

At 5 am my alarm goes off. Up and at it I go. Goal one: Put in my contacts. Goal two: Grab all of my belongings for the day and head to my 6 am workout. I have definitely forgotten my fair share of essential items for the day (e.g., you can ask a few of Hilton Head Health’s employees, ha); but one thing I will never forget is my packed lunch. I always bring my lunch box/cooler filled with breakfast, lunch and a few ice packs. After my workout, I have my breakfast within the hour post-training. I wish I could do a hot breakfast every now and then, but I save those for weekends. My two typical breakfast options:

BREAKFAST ONE BREAKFAST TWO
  • ¾ cup 1-2% cottage cheese or Greek yogurt
  • ½ cup fresh berries (whatever is on sale)
  • ¼ cup nuts (cashews, pecans, or almonds)
  • 2-3 T. toasted oats or low sugar granola
  • 1 cup cooked cereal (oats or buckwheat) or ½ cup cooked quinoa
  • ½ cup mango + ¼ cup blueberries
  • 2 T. homemade nut butter (almond or cashew)

Meal Planning Tip:  I portion out 3-4 breakfasts on Sunday.  Grab & Go daily.

 

DSC 3168 300x300 How to Pack Your Own Lunch, Like a Champ

My work day begins and soon enough it is 12 or 12:30 pm and I am ready for some lunch. I typically take a thermal walk after lunch or get in a walk before I eat to clear my head. Chef Karla Williams and Chef Carrie know the drill…I take my cooler to the Healthy Kitchen and I typically sit in one of my favorite H3 rooms while they are prepping for an event.  It is like my own personal demo while I reheat my lunch. I am thankful I prepared most of my lunches on Sunday, just like breakfast. I can’t imagine hitting the 12:00 hour five days a week and not knowing what I was doing for my food.  It is too important for me to forget.  No one “forgets” to eat…it simply isn’t a priority in that person’s life at the moment. Below are a few lunches that are easy to meal prep on Sunday while tasting delicious a few days later. I usually repeat these lunch items a few days in a row for meal prepping purposes and will most likely switch things up once or twice during my Monday through Friday.

WEEK ONE WEEK TWO WEEK THREE WEEK FOUR
  • ½ cup cooked whole grain (rice, farro, etc.)
  • ¾ cup cooked roasted eggplant and onions
  • 4-5 oz. coconut slow cooker pulled chicken
  • ¾ cup roasted sweet potatoes
  • ½ cup balsamic roasted Brussels sprouts
  • 4-5 oz. herb grilled pork tenderloin
  • ½ cooked cilantro brown rice
  • 1 cup stir-fried peppers and onions (seasoned)
  • ¼ cup black beans
  • 3 oz. grilled chicken
  • 3-5 cups spinach
  • ¼ cup blueberries, cherry tomatoes, avocado
  • 2 T. sunflower seeds
  • 4 oz. Salmon (from night before)
  • 2 T. homemade dressing

To some, these lunches may appear more like traditional dinners; however, it is essential to have a balanced and satisfying mid-day meal. These meals carry me through most of my afternoon and I know I have done everything possible to set myself up for success. Put in the effort to create a lunch that you enjoy and I promise everyone will start coming to you for daily lunch inspiration. icon wink How to Pack Your Own Lunch, Like a Champ

 

SUCCESS STORY: OVER 100 LBS LOST IN 1 YEAR

Capture Jans Story 300x152 SUCCESS STORY: OVER 100 LBS LOST IN 1 YEAR

We applaud past Hilton Head Health Guest, Jan Gregory, for all her hard work! She stayed motivated and focused and lost over 100 pounds. But we’re not just proud about her weight loss, we’re estatic about what she’s gained through the process. She can not only see her results but she feels much healthier and happier.

After finally deciding she needed to make a healthy change, she choose to come to H3 for some help on making that change a reality. She has accomplished more than just a drastic physical transformation, she’s achieved a mental transformation. Keep on keeping on, Jan! 

Read what she wrote about her journey to a healthier lifestyle.

 

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