Hilton Head Health https://www.hhhealth.com America's #1 Weight Loss and Wellness Resort Tue, 02 Feb 2021 16:23:40 +0000 en-US hourly 1 https://wordpress.org/?v=5.7.2 https://www.hhhealth.com/wp-content/uploads/2019/10/favicon.ico Hilton Head Health https://www.hhhealth.com 32 32 Need Better Work/Life Balance? Try a Wellness Getaway https://www.hhhealth.com/2021/02/02/need-better-work-life-balance-try-a-wellness-getaway/ Tue, 02 Feb 2021 16:21:24 +0000 https://www.hhhealth.com/?p=22643 It can be difficult to make the time for wellness, but ask yourself, “If not now, when?” The solution you’re looking for may be a wellness […]

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It can be difficult to make the time for wellness, but ask yourself, “If not now, when?” The solution you’re looking for may be a wellness getaway.

Wellness getaways (also called work sabbaticals or wellness retreats) are a prime opportunity for you to achieve a mental, physical, or emotional reset. It can be as short as 3 to 4 days, 1 month, or as long as you desire. It combines relaxation with well-being, but many people also use it as an opportunity to kick-start healthier eating and exercise habits. How you choose to use your time is up to you!

Signs You’re Ready for a Wellness Getaway

If you’re wondering if you could benefit from a wellness getaway, here are some signs you could use a reset:

Work and life are off-balance: Although it’s a constant ebb and flow, if all your time is spent at the office and your social life disappears, it may be time for a getaway.

Your motivation drops: You know you have a mile-long to-do list and deadlines to meet, but you just can’t muster the motivation to get started or finish a project.

You’re agitated or disconnected: Maybe you’re more irritable lately or minor inconveniences really set you off. Exciting projects or events no longer spark happiness.

You feel drained or run-down: Physically, mentally, or both. Your sleep cycle is thrown off or you may get sick more often than usual.

If you haven’t quite been feeling like yourself and could use some help to get back on track, a wellness getaway might just be what’s needed. But where to begin?

Preparing for a Wellness Getaway

It can be overwhelming to plan for a wellness getaway, but there are resources to help. Here are some ideas to get started:

Planning the logistics

Where do you want to go, when, and for how long? Where will you be staying and what will you do? An all-inclusive wellness resort like Hilton Head Health answers these questions with customizable programs. Let health and fitness experts, premier chefs, and wellness specialists take care of everything so you can focus on your wellness journey.

Discuss with your family and friends

Developing a support system with family or friends is an important step in allowing your mind to heal. Having reliable people take care of the everyday responsibilities like paying bills, caring for pets, or watching your house while you’re on an extended trip can free your mind from those worries.

Collaborate with your employer

Going on a wellness getaway doesn’t necessarily require you to quit your job. Consider the pros and cons of continuing to work with a lighter-than-usual schedule versus fully taking the time off:

Continuing to work: This may be a more realistic approach for your life and career, and working remotely is easier than ever. However, despite not fully unplugging, your coworkers may feel it’s not an optimal situation for the team.

Taking time off: It can be a very freeing experience that allows you to fully dedicate time and energy to your wellness and begin a new chapter in life. However, the harsh reality is that your position may not be waiting for you when you’re ready to come back to the office.

No matter which approach is best for you, be sure to prepare before discussing with your employer. Research potential company policies or benefits regarding sabbaticals. Create a general plan for your time off, but leave some wiggle room for team input. Then, discuss with leadership and human resources to solidify your plan. Notify colleagues and clients as needed, prepare them for this new working style or transitioning workload, and consider practicing working remotely for a few days so your time away runs as smoothly as possible.

Wellness Getaways at Hilton Head Health

For over 40 years, Hilton Head Health has been at the forefront of wellness innovation in an all-inclusive setting. Hilton Head Health offers multiple programs for those looking for a wellness getaway with endless options that can make your stay unique.

Healthy Getaway: Take 3 to 4 (or more!) days and clear your mind. This program is a mini-vacation that focuses on healthy eating and exercise. Learn more about Healthy Getaway.

WorkWell: If you’d like to continue working during your stay, that can be built into your schedule. Your private office space is equipped with high-speed internet, video conferencing capabilities, and wireless printing. Learn more about WorkWell.

Additional programs at Hilton Head Health: Looking for something different? The LivingWell Program provides a different type of wellness vacation. Or, if you want more of an emphasis on weight loss, there are multiple programs offered to fit your needs.

hilton head health

Hear It From Our Guests

Cheryl and Jeni Hines came to Hilton Head Health together, but with 2 separate objectives. With individualized programs, they were both able to achieve their goals and strengthen their bond as mother and daughter.

Jeni & Cheryl Hayes

“I started looking for places that had 2 of my favorite activities – fitness centers and good food. Since my mom has been struggling with her weight over the last few years, it seemed like the perfect place. I had 3 goals for my trip to H3: get my mom inspired to lose weight again, spend some quality time with her, and to get myself back on track. Hilton Head Health went beyond my expectations – and they were pretty high!”

Ready to Get Started?

Book a trip for a long weekend, and if you fall in love with life at Hilton Head Health, you can easily extend your stay while you’re here! Call us at 1-888-355-5114 to talk directly to a member of our reservations team or schedule a tour of our resort. Or if you’re ready to start your journey, book your stay today!

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All-Inclusive Wellness Resorts: A Better Alternative to Fat Camps https://www.hhhealth.com/2020/11/12/all-inclusive-wellness-resorts-a-better-alternative-to-fat-camps/ Thu, 12 Nov 2020 16:02:44 +0000 https://www.hhhealth.com/?p=21783 If you’ve ever tried to lose weight, this scenario may sound familiar: One day you’re staring in the mirror, uncomfortable and unhappy about how you look […]

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If you’ve ever tried to lose weight, this scenario may sound familiar: One day you’re staring in the mirror, uncomfortable and unhappy about how you look and feel. Today is the day you decide to do something about it–again. You try a new diet or an intensive fitness program in the hopes that you’ll drop the weight for good. But over time, you fall back into your old habits. It’s so difficult to stick with it, isn’t it? To always make the healthy choice and to do it by yourself without support. You think to try a “fat camp” or “fat farm” to kick-start your weight loss, and you lose 15 pounds in 2 weeks. But when you return home, you fall back into your old habits and end up gaining 20 pounds. You feel defeated and disappointed in yourself.

You’re not the one who failed. You’ve been set up to fail. Fat camps have a notoriously high failure rate because using extreme measures to lose weight is unsustainable in the long run. The quick fixes fat camps use to make you shed the pounds are only focused on the external, physical results. You won’t find sustainable, long-term success because fat camps don’t address the underlying psychological and emotional foundations that determine our healthy or unhealthy choices.

That’s where a wellness resort like Hilton Head Health (H3) differs from a traditional fat camp.

What Sets Hilton Head Health Apart?

There’s a big difference between a “diet” and “lifestyle change.” Diet is simply what you choose to eat. But why and how you make those dietary choices depends on your underlying mental and emotional psyche. If you don’t change your mentality, you’ll continue making the same unhealthy choices.

A lifestyle change requires a transformation of the mental and emotional foundations that allow you to make better choices with regularity. This is the “secret” to achieving long-term wellness. Once you can consistently make better choices, your physical wellness will follow suit. 

Helping you make a sustainable lifestyle change is the core focus of H3. We offer a holistic, 3-pillar approach to complete wellness:

Be Well

True transformation takes more than just “eat less, exercise more.” Achieving wellness requires education, support, and compassion, which our team members provide in abundance.

Yoga

Move Well

Quality over quantity. Exercise should not be punishment or a chore–it’s more like medicine. Choose to move because you honor your body and what it can do for you. 

Bike

Eat Well

Nourish your body and you’ll feed your soul. Mindfulness and moderation, not restriction, is the key to long-term success. Nutrition is a combination of passion, art, and science.

Plated Food

For more than 40 years, H3 has shown that this approach to wellness can help you succeed long-term. Are you ready to reclaim your mind and body? Learn more about our team of experts who are ready to help you on your journey.

What to Expect From H3

Beginning a new chapter in life can seem daunting. But staying at H3 is far from intimidating. In addition to the warm, welcoming environment in a refined resort-style setting, here’s what you can expect to experience at H3:

Customized, Individual Goals

Because we’re all on different journeys with different end goals, we believe “off-the-scale” results are important, too. Wellness is measured in a multitude of ways, including helping your body recuperate or recovering your vitality. One of our guests, Lorraine Furtner, shares her experience at H3:

Lorraine Furtner

“I came to H3 mentally and physically worn down. I wanted my life back. I left restored, exhilarated, and alive. I was able to go off my diabetes medication, having successfully kept it under control with diet. When I came, I could barely walk and needed wheelchair assistance. If I can do it, anyone can.”

Rethinking Complete Wellness

Achieving complete wellness requires illuminating education, healthy nutrition, quality physical movement, and psychological stability. When each of these aspects is in place, your physical transformation comes naturally and can be sustained. Ann Basta joined us as a guest because she found herself asking, “Why am I eating this? Why don’t I want to be healthy?”

Ann Basta

“As soon as I decided to really revisit this issue in my life and really tackle it for once and for all, there was only one place I could think to go. This is not a diet, this is how everyone should be living because our body needs certain nutrition every day.”

A Balanced Approach

We believe life is meant to be enjoyed. Our approach follows an “unwise, better, best” philosophy. What small change can you make to turn an unwise choice into a better choice? If you’re making a better choice, what bumps it up to be the best choice? H3 guest Adam Tannenbaum shares how he learned to implement the “unwise, better, best” philosophy:

Adam Tannenbaum

“While at H3, something clicked. I found the balance I needed. I can still go out, I can still go to tailgates, I can still enjoy some of my favorite things—I’m actually adding to the list. I’m just more aware. I simply don’t go out as often, and if I do, I make better decisions.”

Check out even more testimonials from actual H3 guests.

How Do I Begin?

This may be the most important question you ask yourself when you’re ready to achieve complete wellness. There are many ways to find out if H3 is the right fit for you:

We’re ready to welcome you to the H3 family and help transform your life. Be well, and we hope to see you soon!

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Step-By-Step: How to Cut a Fresh Pineapple https://www.hhhealth.com/2020/10/26/step-by-step-how-to-cut-a-fresh-pineapple/ Mon, 26 Oct 2020 14:57:39 +0000 https://www.hhhealth.com/?p=21572 Pineapples are delicious, refreshing, and sweet treats for summer—perfect for a cook-out! One of the questions we commonly get is how in the world do you […]

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Pineapples are delicious, refreshing, and sweet treats for summer—perfect for a cook-out! One of the questions we commonly get is how in the world do you cut a fresh pineapple. Well, follow these steps below to learn how to pre-cut your pineapple so it’s ready when you’re looking for a sweet treat!

Step 1: Choose a ripe pineapple. Smell the pineapple when you buy it, if it smells sweet, it will be perfect.  Also, the pineapple should be yellow if it is green it needs a few more days to ripen.

Step 2: Cut off the bottom of the pineapple.

Cut Pineapple

Step 3: Place the pineapple on its side on the cutting board and remove the stalk along with the very top of the pineapple.

Cut Pineapple

Step 4: Stand the pineapple straight up. Cut directly in half through the core.

Cut Pineapple

Step 5: Then cut it in half again, cutting the pineapple into quarters.

Cut Pineapple

Step 6: Cutting one quarter at a time, glide the knife between the fruit flesh and core to remove the core. Repeat for all 4 pieces.

Cut Pineapple

Step 7: Next, glide the knife between the flesh and skin of the pineapple removing the skin.

Cut Pineapple

Step 8: Cut the pineapple in small pieces to eat.

Cut Pineapple

Step 9: Serve the pineapple on the detached skin, for garnish.

Step 10: Eat your pineapple for breakfast, a snack or whenever you please. Enjoy!

1 cup of pineapple is only 80 calories, making it an excellent Metabo Meal. Pineapples are a great source of vitamin C and they offer your body excellent protection against free radicals, substances that attack healthy cells.

It’s time to start your own journey to health and happiness. Click here for more information about the wellness and weight loss programs at Hilton Head Health, recently named the #1 Wellness Resort the Country by USA Today

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Hilton Head Health Nutrition Pyramid https://www.hhhealth.com/2020/10/26/hilton-head-health-nutrition-pyramid/ Mon, 26 Oct 2020 14:32:45 +0000 https://www.hhhealth.com/?p=21559 The H3 Nutrition Pyramid illustrates the components of a healthy diet. It is a balanced meal plan built on the foundation of fruits, vegetables, and whole grains, complemented […]

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The H3 Nutrition Pyramid illustrates the components of a healthy diet. It is a balanced meal plan built on the foundation of fruits, vegetables, and whole grains, complemented with appropriate amounts of lean protein sources, low or non-fat dairy products, monounsaturated oils, nuts, and seeds. When combined with moderate physical activity and effective stress management, this nutrition plan will lead you to a healthier weight, and reduced risk for heart disease, stroke, diabetes, several forms of cancer, and chronic diseases associated with aging.

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The Readiness For Change Quiz https://www.hhhealth.com/2020/10/26/the-readiness-for-change-quiz/ Mon, 26 Oct 2020 14:06:39 +0000 https://www.hhhealth.com/?p=21546 How ready are you to change?  Take this 10 question quiz to find out. Professor James O. Prochaska and his colleagues at the University of Rhode […]

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How ready are you to change?  Take this 10 question quiz to find out.

Professor James O. Prochaska and his colleagues at the University of Rhode Island developed the Transtheoretical Model of Change in 1977.  The five stages of change were constructed from many years of analyzing different theories in psychotherapy.  The process of a specific behavior change typically follows a series of stages:

  1. Precontemplation – “I can’t change this behavior” or I won’t change this behavior”
  2. Contemplation– “I might change this behavior”
    • Individuals hoping to enter the preparation stage must first define their motivators, obstacles and solutions.
  3. Preparation(0-3 months) – “I will change this behavior”
    • The individual will create a set of necessary guidelines and seek support for the ensuing attempt at change.
  4. Action(3-6 months) – “I am changing this behavior”
    • It’s common that within this stage individuals relapse.  Successful lifestyle change stems from the ability to recover from such slips.
  5. Maintenance(6+ months) – “I still am changing this behavior”
    • Continued adherence to the new behavior for an extended period of time will lead to the habit becoming part of the everyday lifestyle.

Are you thinking about changing a bad habit or unhealthy behavior? Take this 10 question “ready or not” quiz and see just how ready you are.  Use the key at the end of the quiz to help better understand what stage you might be in.

1. Regarding my awareness about this behavior:

a. Others have suggested that I have a problem behavior but I don’t agree.

b. I might have a problem behavior but I am not sure.

c. I have a problem behavior.

2. When a loved one or trusted friend suggests that I may have a problem behavior …

a. I am likely to tune them out, change the subject or get defensive.

b. I don’t like it, but I know that they see something that worries them and are right in

expressing concern.

c. I am ready to listen and talk about it.

3. This problem behavior …

a. is really just a nuisance and I don’t have time to deal with it.

b. is causing me worry and/or distress.

c. is causing me, and some of the people I care about, significant worry and/or distress.

4. When I think about my problem behavior …

a. I usually make excuses, rationalize or minimize its impact on my life.

b. I want to change but I don’t because of fear, pride or lack of motivation.

c. I really want to change but don’t know how to begin or continue once I start.

5. Regarding knowledge of my problem behavior:

a. I know very little about it.

b. I have begun learning more about it.

c. I have learned a great deal about it.

6. Regarding my knowledge of resources for my problem:

a. I don’t know of any resources.

b. I have learned about some of the resources available but don’t feel I have enough

information.

c. I have more than adequate knowledge about how or where to get help.

7. Regarding my current motivation for change:

a. I have practically no, or very little, motivation at this time.

b. I have some motivation to change but I will need more to succeed.

c. I am very motivated to change.

8. Regarding my current plans to change:

a. At this time, I have no plans to change.

b. I am thinking about change and the impact it would have on my life.

c. I have a definite plan for change.

9. Regarding my support for change from others:

a. I have almost no support from others.

b. I have some support but it may not be enough.

c. I have excellent support.

10. Regarding previous attempts to change:

a. I have never seriously attempted to change this behavior.

b. I have tried to change on one or more occasions but have failed miserably.

c. I have tried to change before and have had some temporary success.

Scoring key

If you answered “a” to any question, give yourself 1 point.

If you answered “b” to any question, give yourself 5 points.

If you answered “c” to any question, give yourself 10 points.

Results

Total your score. If your score is:

10-15 points, you are in the precontemplation stage. Your score suggests that you are not yet ready to engage in changing this problem behavior.

16-40 points, you are in the contemplation stage. Your score suggests that you are considering changing this behavior but are not quite ready. People in this stage seek knowledge and additional encouragement before they engage in behavior change.

41-100 points, you are in the preparation stage. Congratulations. Your score suggests that you are preparing to change this behavior. People in this stage have acquired additional knowledge and support and have a viable plan. At Hilton Head Health, we are here to help you. For nearly 50 years, our expert team has been helping people get their lives back with our award-winning programs. Backed by science and psychology, our programs help alter the root of your problem and help change your fundamental habits, leading to lifelong changes.

Voted America’s #1 Health and Wellness Resort in America by USA Today 2 years in a row (2019 and 2020), we stand by our core belief that your wellbeing is our reason for being.

It’s time to start your own journey to health and happiness. Click here for more information about the wellness and weight loss programs at Hilton Head Health, recently named the #1 Wellness Resort the Country by USA Today

Hilton Head Health 10Best Awards

Sources: Changing for Good by J.O. Prochaska, J. C. Norcross, and C.C. DiClemente. Morrow, 1994; The Transtheoretical Approach: Crossing the Traditional Boundaries of Therapy by J.O. Prochaska and C.C. DiClemente. Krieger Publishing Company, 1984.

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How to Modify HelloFresh Recipes to be Healthier https://www.hhhealth.com/2020/10/07/hilton-head-health-hellofresh-free-healthy-cooking-webinar/ Wed, 07 Oct 2020 14:53:18 +0000 https://www.hhhealth.com/?p=21229 Hilton Head Health/HelloFresh Free Healthy Cooking Webinar We know it’s been hard these past few months to maintain your healthy habits. With many gyms and public […]

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Hilton Head Health/HelloFresh Free Healthy Cooking Webinar

We know it’s been hard these past few months to maintain your healthy habits. With many gyms and public places still closed, a lot of us are still working from home. The temptation to cook comfort food as opposed to healthy food is very real. 

Many of you have asked us about meal delivery services as a great way to help with meal prepping and planning. Meal delivery services, such as HelloFresh, allow you to avoid going to the store and are a safer way to get your weekly groceries. However, many people are still surprised to see that a lot of the meals are still high-calorie and can still be considered unhealthy.

Free Healthy Cooking Webinar

Bob Wright HelloFresh Cooking Demo

On October 22, we teamed up with HelloFresh to bring you a fun, informative webinar about how to make a meal delivery service work for YOU, the Hilton Head Health way. 

In the webinar, our very own Bob Wright will help you decipher the unwise, better, best options and offer additional ways to tweak the recipes to make them Healthy Kitchen approved. 

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Weight Loss: How Can I Get Rid of the Quarantine 15? https://www.hhhealth.com/2020/09/30/weight-loss-how-can-i-get-rid-of-the-quarantine-15/ Wed, 30 Sep 2020 15:04:01 +0000 https://www.hhhealth.com/?p=21136 Thanks to the COVID-19 lockdowns, many people have been stuck at home for the majority of 2020. With cases continuing to rise in some areas, many […]

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Thanks to the COVID-19 lockdowns, many people have been stuck at home for the majority of 2020. With cases continuing to rise in some areas, many gyms are closed, and many employers are still requiring employees to work from home. With this combination, along with the emotional turmoil and stress that a global pandemic can cause, it is easy to understand that a lot of people have experienced some degree of weight gain over the last few months.

Looking at search trends across the country, it is even easier to see why. Some of the most common Google searches consist of comfort food recipes, food delivery services, “my gym is closed” related searches, and a lot of searches involving “emotional eating.”

To date, there is no scientific research available on how COVID-19 has impacted the nations weight.  John Morton, MD, MPH, MHA, medical director of bariatric surgery at Yale New Haven Health System, says he has seen patients in telehealth appointments who have gained five, 10, and even 30 pounds. There is even a name for it – “The COVID-15″ or the “Quarantine 15.”

This is causing a new wave of Google searches, primarily centered around the topic of weight loss. Many people around the world still do not have access to a gym, and many cannot afford to purchase an entire home gym thanks to the rising costs of home equipment. The questions “how can I lose weight without a gym?” and “How can I get my pre-pandemic body back?” are commonly typed into Google. At Hilton Head Health, we get asked this question a lot, both by former guests and by those who are looking for an authority on healthy weight loss. To help, here is our list of tips and tricks to help you get rid of that “Quarantine 15.”

Schedule Your Exercises Weekly

Despite your gym being closed, there are still plenty of ways that you can get your heart rate up at home. Whether you go for a jog, do some aerobics in your living room, or subscribe to an online workout/weight loss on-demand program, anything is better than nothing. The key is to schedule your workouts and commit to completing them as consistently as possible.

Exercise can also improve your mood and acts as a phenomenal stress reliever, both of which can help contribute to weight loss.

Woman Working Out At Home

Commit to Cooking Healthy Food

One of the most common Google searches is currently “How to make a perfect pumpkin pie.”

While pumpkin pie is certainly one of the best things about the Fall season, all the top results yield recipes that are very high in fat and calories. Try simply adding the modifier “healthy” to your searches. You would be surprised how many healthy recipes there are that taste delicious. Be sure to include whole grains, fruits, vegetables, and lean meats in your cooking.

If you need additional ideas or would like assistance with learning to cook, Hilton Head Health ONDEMAND offers a full suite of nutrition videos, cooking demonstration videos, and healthy printable recipes.

Salmon w Farrow Slaw

Be Mindful of Your Feelings

One aspect that seems to get overlooked when it comes to weight loss is how you feel. Are you stressed? Anxious? Nervous? Angry? All these emotions are common, especially during a global crisis. Unfortunately, those emotions, when left unchecked, can manifest themselves sun unhealthy habits, such as binge eating. We feel so strongly about this element that mindfulness is a cornerstone of our core weight loss program.

Some things you can do to help reset your mental state are yoga, meditation, going on walks, light exercise, and mastering the controlling of your emotions.

Young girl listening to relaxing music with her laptop doing yoga (child's pose)

Attend a Health Retreat

Traveling may be challenging right now, but many health retreats across the world are working meticulously to operate in a safe manner. At Hilton Head Health, we are operating at half capacity, giving guests their own private villa, socially-distancing stations in fitness classes, extensive cleaning protocols, and have revamped our dining areas. To accommodate those who are working remotely, we give guests the options to enroll in our WorkWell program, which has all the weight loss and wellness benefits of our other programs with scheduled-in times for guests to complete their professional work.

It helps to lose weight when you experience it with others who are in the same position. If you are questioning whether a health retreat is a right decision for you, give us a call and talk to us. We have been helping people successfully lose weight (and keep it off) for over 40 years. We’ve even been named the best weight loss and wellness resort of 2019 and 2020 in America by USA Today!

Hilton Head Health 10Best Awards

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Easy Ways to Improve Your Balance https://www.hhhealth.com/2020/09/23/easy-ways-to-improve-your-balance/ Wed, 23 Sep 2020 15:20:54 +0000 https://www.hhhealth.com/?p=21054 Article authored by Gretchen Spiridopoulos, Fitness Instructor at Hilton Head Health COVID-19 making you feel unbalanced? Let’s see if we can fix that.  One of the most common causes […]

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Article authored by Gretchen Spiridopoulos, Fitness Instructor at Hilton Head Health

COVID-19 making you feel unbalanced? Let’s see if we can fix that. 

One of the most common causes of falls is transferring to and out of a chair. To prevent falls, we need to improve our balance.  To improve our balance, we need to strengthen our muscles, especially the quadriceps, glutes, calves, and core. 

We all know that inactivity is not good for our bodies or our minds.  And most of us will admit that if we don’t use it, we lose it.  Not just our body muscle, but our brain synapses too! 

So, after you’ve exercised your brain completing the New York Times crossword or Sudoku, get up off your sofa or out of your chair and let’s work on getting balanced! 

Just brush your teeth! 

Really?!?  “brush your teeth”??

Well, hopefully, all of you brush your teeth at least twice a day.  And if you have an electric toothbrush, you are so lucky!  It is a timer as well as a toothbrush.  It runs for 2 minutes… so in the morning, stand on your right foot, raise your left leg and brush your teeth.  And, of course, when you brush your teeth at night, stand on that left foot and raise your right leg. This little routine gets easier as you repeat over the days, weeks, and months.  I promise your balance will improve – mine sure did. 

Practice Balancing In Your Home

You can use any room that has waist-to-shoulder height furniture that can support to maintain our balance.  Kitchen counters are the best option. Turn on some music – my all-time favorite balance music is Ravel’s Bolero – it’s about 5 minutes long which is perfect  

En route to your “exercise studio,” tandem balance walk as if you were having a sobriety test (as seen on TV cop shows).  Step right foot forward, place the left heel in front of the right toe, count to three, then repeat. Try to hold your arms straight out from your sides, making sure they are parallel to the ground.  Repeat the tandem balance walk until you are where you need to be. 

Easy Routine to Improve Your Balance

Facing countertop or chair back -straight arm distance away – Arms raised or with your fingertips resting on your support, place your feet shoulder-distance apart with toes facing forward.   

First, We Will Try the Basic Balance Drill

First stand on one foot, eyes closed, for 30 seconds.  Repeat on the other side.   

Next imagine you’re a stork – standing on one foot, raise the other leg in front of you. Again hold for 15 seconds.  If that’s too easy, close your eyes.  Repeat on the other foot.

5 Exercises To Increase Balance & Stability — Freudenthal Home-Based  Healthcare

 

Now, just imagine you are going to sit down on a bar stool – medium height stool – so it’s just a little squat…Let’s try doing 10 of these. Hold that seated position for just 3 seconds and then stand – use your glutes and core to help you stand erect. 

Next – with your right side to a counter, stand on your right foot.  Zip up your core (tummy in, shoulders back).  During this series of exercises, try to keep your body in alignment –shoulders over right hips/  Balance!! We will do each of these just 10 times.  First –   Lift your left leg straight out in front of your body.  Once you have your balance, just gently swing that left leg forward and back – sort of like a pendulum swing. If you want to make it more challenging, swing your arms as if you were walking, but it’s fine to keep your right fingers on your support. Second – Still standing on your right leg, lift the left leg out to the side and then slowly bring it back against your right leg.  Third – Bring your left leg back and behind the right leg (like a curtsy), then bring it in front across your body (sort of like kicking a soccer ball) touching your heel to the floor. 

Side-to-Side Leg Swing

Repeat all those leg swings standing on the left foot. Your right leg will feel this too. 

Single Leg Reach

The single-leg reach is my favorite – it improves your balance and strengthens your core, glutes, and hamstrings.  Begin by placing an object (I use a t-towel) 2-3 feet in front of you.  Next, while balancing on your right leg, bend from the hips as you reach your hand straight out from your shoulder. Still balancing on the right leg, lift your left leg behind you.  Here comes the fun part:  Lean forward and reach your right hand toward the t-towel.  Then return to an upright stance.  Start with 10 reps on each leg. 

Single-Leg Forward Reach | If You Do 1 Workout, It Had Better Be This |  POPSUGAR Fitness Photo 4

Next – forearms’ distance away facing your support with your fingertips on your support – keep your hips squared to the counter, etc. Place your feet just hip-distance apart – Now raise both heels so you’re on your tippy-toes and hold for 2 seconds and then lower your heels so your feet are flat on the floor.  Do at least 10 of these heel raises and then do another 10 with your hands down at your sides.   

Challenge:  After 10 heel raises, try lifting your arms overhead and hold for 10 seconds while on your tippy-toes.   

Challenge #2:  With your heels together, toes pointed to 2 and 10 o’clock (it’s fine to look at a clock), raise up on your tippy-toes while keeping your heels plastered together.  Raise up and lower into a plie 10 times and then hold in top position with arms raised for another 10 seconds. 

Stretches – Calves, Waist, Hamstrings 

Hamstrings and Back of the Leg

Stand erect with feet shoulder-width apart.  Keep your right leg in place and step the left leg forward about a foot, heel down toes up.  Exhale as you bend forward at your hips and reach for the left toe (or left shin) with both arms.  Keep your back and left knee straight.  Lead with your chest, not your forehead.  Hold that stretch for at least 10 seconds and then repeat 3-5 times.  Repeat on the right leg. 

The Best Hamstring Stretches for Sore or Tight Hamstrings | Shape

Lunge/Calf Stretch

If you have a wall available, stand facing the wall from 2 feet away.  This exercise can also be done with your hands on your hips — more balance work!  Step your right foot back and keep the right leg straight.  Bend your front leg. Press your back heel down into the floor so it’s flat on the ground.  The further apart your feet are, the deeper the stretch will be.  Hold the stretch while you try changing the angle of the back foot.  You might feel different parts of your calf are tighter than others. 

Wall Calf Stretch | 5 Ways to Stretch Your Calves (a Must For Runners and  Heel-Wearers!) | POPSUGAR Fitness Photo 2

Quadricep (Front of Thigh Stretch)

Standing on your right leg, lift and bend the left knee while pushing the foot back.  With the left arm, reach and hold the top of the foot (or the calf if the foot is too far away).  Keep your spine straight – don’t twist.  Just hold that foot (or calf) while you feel the front of your thigh stretching. Try bringing your thighs together. The leg does not have to be behind the body 

Standing Quadriceps Stretch - Exercise Database | Jefit - Best Android and  iPhone Workout, Fitness, Exercise and Bodybuilding App | Best Workout  Tracking Software

Finally – take your right arm across your chest and place your right fingers on your left shoulder.  Then place your left fingers on your right shoulder.  Give yourself a pat on the back!  Good job!! And go ahead and give yourself a hug.  You deserve it! 

Gretchen Spiridopoulos
Fitness Instructor at Hilton Head Health

It’s time to start your own journey to health and happiness. Click here for more information about the wellness and weight loss programs at Hilton Head Health, recently named the #1 Wellness Resort the Country by USA Today

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How to Open and Unlock Tight Hips https://www.hhhealth.com/2020/09/16/how-to-open-and-unlock-tight-hips/ Wed, 16 Sep 2020 14:09:52 +0000 https://www.hhhealth.com/?p=20944 Authored by Ty Bostic NASM- CES, TRS-S – Fitness Instructor at Hilton Head Health I want you to take a moment and think of your body as a road […]

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Authored by Ty Bostic NASM- CES, TRS-S – Fitness Instructor at Hilton Head Health

I want you to take a moment and think of your body as a road system with major highways and small roads traveling all over.  Where would your major intersections be located?  What would happen if these intersections got congested or backed up with traffic? Would this block the small roadways? Would there be traffic jams and collisions? For certain, I can tell you that if you were viewing the body as a road map the Northern major intersection would be located at the shoulders (small roads; neck, elbows, wrist, and fingers), while the Southern major intersection would be the hip pelvic region (small roads; low back, knees, ankles, and toes). 

From a muscular standpoint, having a full range of motion in the hip region is equal to having full range of control. Hence, less congestion, less traffic build-up, and fewer roadblocks. These roadblocks I’m referring to can be experienced as pain in the lower extremities, muscular imbalances, joint dysfunction, or limited range of motion.  Healthy and mobile hips are vital for an unrestricted pain-free flowing highway within the body. Let’s take a look at how the hips can easily get restricted, and how we can help you at Hilton Head Health to clear that major intersection through self-myofascial release, so you can keep traveling the road to a healthy journey. 

Are My Hips Tight? 

For most people, the biggest cause of tightness is what we do all day long: sitting for too long is a major culprit in tightening the hip flexors. When you sit all day at a desk, the iliopsoas, in particular, shortens- making the hip flexors tight. Some individuals are also more prone to tightness. Runners use the hip flexors, especially the iliopsoas, to lift the leg up with each stride, and repeated shortening of the muscle isn’t compensated for by a lengthening movement. Runners tend to end up with tight hip flexors for this reason. Having a weak core can also be an issue that contributes to tight hip flexors. Because these muscles are connected to and stabilize the spine, they often take over when the core is not strong. This can lead to tightening and pain. 

The Importance of Self-Myofascial Release (SMR) 

Myofascial release of the piriformis, glutes, and hip flexors are a crucial component to “un-gluing” your muscles and tissue. Fascia is a connective tissue in the body that acts as a thick sheath surrounding the muscles, it can become thick like glue. Fascia can get tight just like the muscles that it surrounds. However, unlike muscles, stretching has little effect in releasing tightness in fascia. The only way to get a complete stretch and release for your fascia is to do some myofascial release upon your own as I will explain by using a tennis or lacrosse ball or also by having a manual myofascial release session in H3 recovery service.   

In the following, I’ll explain what muscles you can work on, keep in mind you can do this daily or at least once a week. 

Hip Complex

Your hip flexors are made up of the Psoas Major and the Iliacus. These muscles allow for flexion of the leg at the hip joint. Tightness leads directly to lower back pain since the psoas is connected to the lumbar 1-5 vertebrae. 

Iliacus: 

Iliacus

*To begin, lie down on the floor on your belly. 

*Place the tennis ball below your right hip bone. 

*Take small movements side to side until you find a tight spot. Hold for 120 seconds or longer until you feel the pain release and then move on. After you’ve completed the right side, switch to the left. 

Psoas Major: 

Psoas Major

*Begin kneeling on the floor. Place the tennis ball out in front of you and then lower yourself down onto the ball so that it rests directly inside of your pointy hip bone. 

*Let your weight rest on the ball and prop yourself up onto your forearms. It should feel as though the ball is pressing up and into your abdomen. 

*Take some small rolls forward and back, stopping for 120 seconds when you feel pain on the spot or in the lower back. 

SI Joint

This joint is a moveable joint that connects the sacrum to the iliac which is part of pelvis. 

SI Joint: 

SI Joint Stretch
Image from PaleoHacks.com

*To start, lie on your back with your knees bent and feet on the ground. 

*Lift your hips up and place two tennis balls beneath your pelvis about 2-4 inches apart. 

*Lie on the ball for 1-2 minutes with the legs straight out in front of you. You can play with moving the balls around to target different muscle fibers and find different points of tension. 

Piriformis 

The Piriformis muscle’s primary function is external hip rotation and hip abduction. Overuse such as quick changes in direction during sports or underuse especially sitting for long periods of time can cause trigger points to form in the piriformis. A tight piriformis can lead to impingement of the Sciatic nerve. 

Piriformis: 

Piriformis

*To begin, place the ball on the floor. 

*Sit on the ball so it’s positioned underneath the piriformis – right below the gluteus minimus – on the outside of your right hip. Your left leg should be straight out in front of you. Bend your right leg and cross the right ankle over your left thigh. 

*Take small circular movements around the area, hold for at least 120 seconds every time you find a knot or feel referred pain sensation. 

Glute Complex

The gluteal muscles consist of the gluteus maximus, medius, and minimus. Tight glutes can lead to hip pain, poor balance you can start by standing next to a wall holding your tennis ball. 

Glute Wall: 

Glute Wall

*Lean back against the wall. Place the ball behind you and position your piriformis over the ball. 

*Lean back against the ball and take small movements to roll the ball up and down, then side to side. 

*Pause for 120 seconds or until you feel the pain release when you find a tight spot and then move on.  

Seated glute roll: 

Seated glute roll

*Start by placing the ball on the floor. Then, sit down on the ball so that it’s pressing into the center of your right or left gluteal muscles. Crossing your leg is optional. 

*Straighten your right leg out in front of you and keep your left knee bent. Use your hands to control the amount of pressure you are applying on the ball. 

*Slowly roll in a circular motion on the ball, pausing for 120 seconds when you find a painful spot. As you continue to roll circularly, internally and externally rotate from the hip of the leg you are working on in order to find knotted up tissue that is hidden deep inside the hip joint. 

Ty Bostic
Fitness Instructor at Hilton Head Health

Click here for more information about the wellness and weight loss programs at Hilton Head Health, recently named the #1 Wellness Resort the Country by USA Today

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20 Things to Do Instead of Focusing on the Scale  https://www.hhhealth.com/2020/09/10/20-things-to-do-instead-of-focusing-on-the-scale%e2%80%af/ Thu, 10 Sep 2020 18:44:18 +0000 https://www.hhhealth.com/?p=20832 Authored by Sarah Polite – Former Guest and Success Story of Hilton Head Health I’ll never forget this day. I had been at Hilton Head Health […]

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Authored by Sarah Polite – Former Guest and Success Story of Hilton Head Health

I’ll never forget this day. I had been at Hilton Head Health for a month and had a really amazing day. I had done more things physically than I had in my whole life in a day. I had ridden a bike for the first time in years. I lifted the heaviest amount of weight I had ever lifted. I took a walk on the beach. I practiced relaxing yoga. I was feeling so good. EMPOWERED. Both emotionally and physically. And then I stepped on the scale.  

The number on there didn’t move from the last time I was on there.   

WHAT!? Every other week it had. Some weeks a little. Some weeks a lot. But every week there was movement. Something. Progress.  Not this week. My stomach sunk. So did my heart. I lost all of the good feelings I had just experienced moments before and all of the wind knocked from my sails.  

I immediately started to have irrational and self-doubting thoughts. I logically knew that the scale wouldn’t move every week. Until this moment I didn’t care if it did. Or I thought I didn’t care that it did. But I irrationally thought otherwise. That it should. This journey had never been about the weight to me. Losing weight was more uncomfortable me than not losing weight. But in that moment that number in the scale triggered this reaction.  

I stepped off the scale. I took a breath. I remembered all I had done before this moment. In this day. How I was proud of myself for all I had just done. All I had been doing. I remembered my WHY. Why was I here. Why did I want to be here?  

I thought about my journey leading me to here. The happiness I felt trying new things, moving for the joy of it, feeling strong, and feeling empowered. Something I had never felt in my body before. Remembering my self-worth and value isn’t wrapped up in a number. Yours isn’t either. I decided to take a break from the scale. To opt-out of weekly weigh-ins and instead decided to celebrate and focus on all the victories I was achieving in my life on my journey. I didn’t want to let negativity creep into my current freedom and happiness again. I know it’s easy to. To get caught up in a number. The number on the scale, the size of our pants. How we look in that dress. The number of calories in a meal.  What others say to us about our bodies. All of it. To let it dictate our happiness. To tell us our worth when it doesn’t line up with what it “should be” in our heads. Or what it should be according to society’s standards.  

Sarah Polite Boxing

So, in the moments I forget, I pause. I remember this exact day and that exact moment of how I felt and know I don’t want to feel that way again.  

On the days that the number changes on the scale and it tries to tell me my worthiness is anything other than loved valued and WORTHY. I step off the scale.  

So, in that moment of question, I stopped my thoughts and stepped off the scale and decided that it won’t be making a weekly appearance in my remaining time. I know it’s easy to, to weigh ourselves weekly, daily, even after every meal. To be consumed and paralyzed by the number under our feet and thinking happiness will happen once we hit the magic number we hope for- but please don’t let it. Don’t let it creep into your freedom and happiness either. You deserve both, no matter what the scale says or no matter what anyone says- including yourself.  

Here are a few of my favorite things to do instead of focus on the scale

  • Move because of how makes you feel good not because of how many calories it’s burning.  
  • Celebrate how you feel at that moment.   
  • Be grateful because you are moving more than you could before.  
  • Enjoy having more energy.  
  • Enjoy feeling less pain.  
  • Release shame and guilt around food.  
  • Feel better for sleeping better.  
  • Feel good in new clothes you might not have bought before. Buy yourself some new clothes.  
  • Be grateful for more strength and feeling stronger.  
  • Be open to trying new things.  
  • Remember to practice mindful eating and how good it feels to not mindlessly eat.  
  • Try a new recipe that is full of fresh ingredients and not worry about the calories attached to it.  
  • Listen to your body and honor it.  
  • Rest.  
  • Reflect on how you’re achieving your fitness goals.  
  • Remember why you started.  
  • Know how far you’ve come from where you’ve started.  
  • Be proud that you started.  
  • Be even prouder that you kept going and will keep going.  
  • Envision yourself along the way.

Sarah Polite
Former Guest and Success Story at Hilton Head Health

It’s time to start your own journey to health and happiness. Click here for more information about the wellness and weight loss programs at Hilton Head Health, recently named the #1 Wellness Resort the Country by USA Today

The post 20 Things to Do Instead of Focusing on the Scale  appeared first on Hilton Head Health.

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