Gremolata Catch with Roasted Vegetable Orzo
Red Wine Poached Pears
Peanut Sesame Ginger Chicken
Vegan No Bake Elvis Bars
Slow Cooker Coconut Oatmealac
Jack Daniel’s Black Bottom Cupcakes
Spaghetti Squash Lasagna Bowl
Lentil And Butternut Squash Salad
Sweet Potato Hash
Roasted Balsamic Cranberry and Brie Crostini
Coconut Carrot Curry Soup
Beef & Mushroom Sloppy Joes
Buttermilk Ranch Dressing
Loaded Bake Potato Salad
Strawberry Mint Salsa With Grilled Chicken
Stuffed Squash Blossoms
Watermelon Summer Salad
Grilled Vegetable & Hummus Wrap
Deconstructed Pesto Farro Salad
Peanut Sesame Ginger Tofu
Pulled BBQ Jackfruit Sandwich
Sicilian Style Catch
No-Bake Oat Energy Bites
Pretzel Granola Bar
Dijon and Pecan Encrusted Salmon
Pistachio Encrusted Salmon
Slow Cooker Banana Nut Oatmeal
Berry Beet Smoothie
Banana Chocolate PB Smoothie
Blueberry Kale Smoothie
Dijon & Pecan Roasted Pork
Grilled Kale Pesto Chicken
Mediterranean Stuffed Chicken
Warmed Brussel Sprout & Farro Slaw
Roasted Vegetable Orzo
Trail Mix Fudge Bar
Spiced Chocolate Dipped Apples
Peanut Butter Hummus
Buffalo Chicken Dip
Chocolate Chip Cheesecake
Grilled Lavender Peaches
Acorn Squash and Warm Curry Lentil Salad
Mediterranean Cous Cous
Gluten Free Waffles
Banana Oatmeal Pancakes
Slow Cooker Coconut Oatmeal
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A graduate of Purdue University's Krannert School of Management, Jason Karaman brings his business acumen and marketing knowledge to the team with the goal of communicating H3's life-saving message to as many people as possible. Jason holds an MBA from Jacksonville State University, has published a business book on the topic of sales and influence, and has recently completed Duke University's Digital Media and Marketing graduate certificate program. Jason is H3's go-to associate for SEO, SEM, content marketing, social media marketing, IT, data analysis, computational statistical analysis, and website development/maintenance.
Matthew Paul Barrack is your Marine of fitness. He joined Hilton Head Health in June 2016 as a Fitness Coach. Matt began his career in the United States Marine Corps as a Private First Class. He was deployed with the Fleet Anti-Terrorism Security Team to protect high-level VIPs. After leaving the military, Matt received his AFAA Certification for Personal Training and became a certified Russian Kettlebell instructor. In addition, Matt carries a Functional Movement System Level 1 Certification. His personal mantra is "Be strong to be useful."
His desire to assist others is what makes Matt an ideal coach for guests seeking to improve their functional fitness. He works closely with guests in our JumpStart program helping them each day to improve their movement. For more than a decade Matt has followed his passion and is now an integral part of the Hilton Head Health team.
Matt Frommer is a Demonstration Cook in Hilton Head Health's Healthy Kitchen. He received his associate degree in culinary arts and a bachelor’s degree in food service management from Johnson & Wales in Charlotte, NC. Matt began his career in food and beverage working at fast-casual restaurants and has since gravitated more towards wholesome healthy cooking as we do here at Hilton Head Health. In addition to working as a chef, Matt also owns and runs Frommer's Natural Foods, a small natural food business responsible for making our H3 Almond Goji Granola. Matt resides in Hilton Head, South Carolina where he enjoys getting outdoors to bike, kayak, surf, and paddleboard as often as possible.
“I lost 60 pounds during my six-month stay at Hilton Head Health.”
I was overweight. I knew it, I felt it. Every day, I woke up and was tired. I ate and was tired. Worked and was tired. It got to the point where I almost didn’t realize how much it bothered me. How much of my life was affected by this one thing?
I couldn’t put my socks on without a struggle that left me breathless and hot. I got winded walking up a flight of stairs. Worst of all, the little girl I cared for would beg me to come play, and all I wanted to do was shut my eyes and sleep.
My mom at one point pulled me to the side and cried. She begged me to get healthy. She said, “I don’t want you to die.” So there I was; twenty-six years old, weighing 301 pounds, with a decision to make. And I decided I’d had enough.
It was hard work. Every day I would go push and fight with everything I had in the gym. My trainers, Chris and Casey, were right there beside me. Initially, could barely make it through the workouts. I could only walk on the treadmill. I couldn’t hold a plank or do a push-up but I kept trying. And every day there was someone encouraging me! Telling me I can do it, guests and staff alike.
Then, slowly over time, something miraculous happened. I started to tell myself I can do it. I got stronger. I started to run. I started to hold the plank longer. But most important of all, I learned to love myself.
The funny thing about loving yourself is… suddenly all your flaws don’t matter anymore. They’re still there, but now all you see are the things you can do or the things you will do. It doesn’t matter if you fail anymore because failure doesn’t exist. All that’s left is “try.”
I stayed a total of 6 months. I lost over 60 pounds during my stay. I am 3 sizes smaller in my shirts, 2 sizes smaller in my pants, but 100 times larger in joy. My life has been permanently changed by this place and these people. I would not be who I am without them. Thank you H3, for saving my life and teaching me how to love myself again.
“You will feel amazing – physically, mentally, and spiritually!”
As I approached my 50th birthday, I considered how I should celebrate the milestone. I had spent years as a single parent making choices based on my son’s best interests, often sacrificing my own needs along the way. I had a love/hate relationship with diet and exercise – basically, I loved food and I hated the gym. But I decided it was time for a change.
Early last year I began taking nutrition classes and then underwent Inverted Gastric Sleeve surgery. I chose this procedure based on the minimal risks and the high probability of success. In the first six months, I lost 60 pounds, but I eventually plateaued. I was relying primarily on modified eating habits and still living a relatively sedentary lifestyle. I realized it was time for another change.
I knew I would be on my own for a few weeks this summer while my son traveled with friends, so I started researching vacation ideas for myself and I eventually chose Hilton Head Health (H3). From the moment I arrived until the moment I left, the staff at H3 made sure I had everything I needed. The food at H3 was incredible – the presentation, the nutritional content and the availability – I never went hungry! I attended a handful of nutrition and wellness lectures and I learned where my food cravings stemmed from. These classes provided valuable insights into my triggers and cravings while helping me identify the good, bad and ugly carbs.
The LivingWell program helped me rediscover my love of water activities, bodyweight exercises, and sunrise walks on the beach. It was a great reminder that exercise doesn’t have to always be in a gym!
I am so thankful for H3. I can honestly say it was the BEST DECISION I ever made! It was a healthy vacation where I worked out, ate well and made several new friends. I was so inspired that I already put my deposit down for my return trip in 2019!
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“When I came, I could barely walk and needed wheelchair assistance. If I can do it, anyone can.”
“Appreciate the journey and look at the small victories and write them down.”
In reflecting on where she was in life, she noticed how much more energy it took to be overweight than it does to lose the weight and that’s when she took the initiative to change her story. She made the decision to come to Hilton Head Health in January and refocused her energy on the positive aspects of making a healthy change.
From the beginning, Betty was determined and planned for her success. She started her journey a week early in LivingWell so that she could get a feel for the campus, staff, and schedules. Her very first day, she attended David Chesworth’s ABC’s of Moving Well lecture and upon learning about the value of good posture, she sought David out to help with her mobility. Within 4 or 5 days, she was walking better! That was just the beginning of her journey, as the next week she joined the LoseWell4 program.
“It all helps when you come home,” but “you have to have a plan,” Betty says. She had a meal plan with grocery list; set up an appointment with a nutritionist, who she meets with bi-weekly; bought 9″ plates; joined a pool for swimming; and secured two trainers, a “Drill Sargeant,” as well as a yoga and pilates instructor who she sees three days a week. These provided the local support she needed, in addition to the cooking and nutrition support she received at H3.
When hitting a plateau in her journey, Betty reflected back on a teaching from Bob where he said, “What are you willing to do to lose this weight?” She then decided to step up her fitness plan to six days a week because she was willing to do just about anything.
The biggest takeaway for Betty is appreciating the journey and looking at the small victories. Moving, working out an extra 10 minutes, or simply doing something you couldn’t do before. Most of all, make sure you write your successes down so that you can reflect back at all the positive changes you’ve made on your wellness journey.
“This is not a diet, this is how everyone should be living”
When Ann returned in 2016, she “submitted” herself to the LoseWell4 program, but more so she was mentally prepared through therapy that addressed, “Why am I eating this? Why don’t I want to be healthy?” and she focused on the physical changes. She also realized that she had it backwards; controlling food wasn’t a punishment to herself, but she was actually punishing herself by not valuing her health and body. This shift led to healthier Ann that just happened to also lose over 120lbs.
Listen to her story to learn why Ann didn’t look at the scale for the first two weeks of her second stay and why she emphatically says, “This is not a diet, this is how everyone should be living because our body needs certain nutrition every day.” And learn how she overcame the burning question of “What if this stops working?”
“I have lost 91 pounds in the past eighteen months.”
For the past 20 years, my weight has been fluctuating like a roller coaster. I’m good at losing weight, but I’m even better at gaining weight. I weighed 90 pounds more than I did when I got married. Unfortunately, I didn’t think gaining weight was my fault, but that weight gain was a result of genetics, a stressful life, or my age. The list of excuses was inexhaustible. Because I was responsible for my weight, I also believed changing my weight was beyond my control. I was doomed, and I felt like a failure. I realized my past would also become my future. I was destined to continue gaining weight. At this rate I would weigh over 300 pounds in ten years. If life is difficult now at this weight, it was only going to become more difficult in the years to come. I felt like I was running out of time. Every day, every month, every year, my weight was going up. The only things going down were the tears on my face.
Football Hall of Fame coach, George Allen said, “The future is now.” I needed to take responsibility and slay this dragon. I needed determination, motivation, and dedication. I needed support and a healthy lifestyle. I needed help and I couldn’t wait any longer. The cause of unhealthy weight is a very complex issue. If I wanted my weight to change, then I was going to have to embrace complex lifestyle changes. The thought of this approach was scary, intimidating, and overwhelming, but I faced my fear and accepted this challenge. I went to Hilton Head Health where I learned how to be healthy and happy.
When the student is ready, the teacher will appear. When I was finally ready to work long and ￼hard, Hilton Head Health appeared. My first visit to Hilton Head Health was for two weeks in 2013, long enough to discover this was the answer I was looking for, but not long enough to create lasting change. My second year, 2014, I went for eleven weeks. About the fifth or sixth week there I experienced a transformation of purpose. Instead of my focus being weight loss, I now concentrated on eating healthy foods, and fitness. I learned that by eating healthy foods, and eliminating processed foods, I could feel strong and energetic. This was a difficult transition to make, but once made, was eye opening. I was also determined to commit to more exercise. Eighteen months ago it was very difficult for me to get up off the floor form a sitting position without help. At Hilton Head Health I did as much exercise as I could, even though I was in pain. I continued my struggle to just keep moving. Now, after eighteen months of moving, I can run a 5k in 36:45. In the beginning of my journey, just walking and staying on my feet took all my energy. Today I enjoy the feeling of dancing, yoga, strength training, and walking. The struggle of hard work was worth every minute.
During my second year at Hilton Head Health, I also learned internal motivation was essential to success. Great. Now I just have to use my personal internal motivation lose weight. The problem was, I could not figure out what motivation would fire my spirit. So as they say, fake it till you make it. For eighteen months of hard work and sacrifice, I pretended that I believed in this process. Today, I have reached my goal and I am truly happy and healthy. Now I know my nternal motivation. I LOVE the feeling of being healthy! This wonderful feeling was not something I had to invent; I only needed to remember how happy I used to feel when I was living fully. It took a long time to discover my motivation, but I did it.
Dedication requires time and practice. I was willing to be patient and knew that weight loss happens slowly. If I decided to start a new career, or learn a new language, or play the piano, I would accept that these pursuits would take time, money, and be difficult, but would ultimately make me happy. So this was the mindset I adopted to lose weight. I was willing to devote two or three years of hard work discipline, time, and money to accomplish my weight loss goal. It was a full year of practice makes permanent. Then in early 2015 I went back to Hilton Head Health for twelve weeks to finish my journey. And finish I did. I lost the rest of my weight. I met and exceeded my goal by ten pounds.
I have come home to a family who is excited to see a happier, thinner, and healthier Francine. My family is more than willing to help me create a healthy environment for all of us. We don’t get anything right the first time, but we are practicing new habits that get easier each time. I have healthy eating habits that I will continue for life. I have reached a level of fitness that I never thought possible. My aches and pains are gone. I no longer snore. I can run up the stairs and walk for pleasure without getting tired. I fit into really cute clothes. I feel, look, and act twenty years younger. My patience has gone up and my stress has gone down. I am in control of my life and my destiny. Hilton Head Health was the teacher I needed to grasp a second chance at life before it was too late. As for my future, I want to become an image consultant and help other women dress beautifully every day of their journey through life; to celebrate their true inner and outer beauty today and not wait for tomorrow. There is so much more that I wish I could share to motivate and inspire you. But now is your time, and your turn to gain back control of your life. You’re worth it, and so is Hilton Head Health.
“In only 6 months I have completely changed my life.”
So what happened on that day … I jumped on a treadmill. Sounds easy enough. Anyone can do treading (I said to myself). I just happened to select the treadmill in front of that day’s instructor but I didn’t know that because he wasn’t there yet and I didn’t know the class. The instructor was Jeff. OMG! I will never forget that hour in my life. Jeff was loudly encouraging the group and doing all kinds of crazy things. If you haven’t been to Jeff’s treading class, it is worth it for the entertainment value alone! Ah but I digress…
I thought I was going to die in treading. I couldn’t breathe. I was in terrible shape coming to H3. I didn’t EVER exercise (I thought exercise was walking from the parking garage in my building to my office). I had lots of weight to lose. I didn’t get enough sleep. I didn’t eat well. I worked too much. During that treading class and since I was in front of Jeff in the class, I asked him if he knew CPR and if he could save me if I passed out. I thought I was going to die. Jeff was yelling (in an encouraging way) to the group and then talking to me softly and gently. He kept encouraging me to keep it slow, don’t do this, don’t do that. Then every few minutes in a soft and caring voice – between screaming to the group – he was making sure I was ok. He watched me constantly. I told him that I was going to quit. I couldn’t go on. He said very calmly that yes, I could do it. He monitored me throughout the class. Maybe he was nervous he’d have to do CPR! I am proud to say that I did finish the class – by some miracle.
At about the same time when I was at H3, I decided to sign up for personal training. I enrolled in three PTs and because of the treading, I thought I would start with Jeff. I was scared. Everyone talked in the dining room about how hard he is. The PT was great. He was very encouraging. I am so uncoordinated, I am surprised he didn’t fire me on the spot. Later in the week, I went to the At Home session. It was great and I was sold. I still think of Amy’s story about the man in Colorado. I told my husband about that story when I got home and he cried. While all the coaches seemed great, after treading, I knew I had to sign up with Jeff.
So you may wonder, how has it gone? It has now been six months since I was at Hilton Head Health. It’s hard to believe that in only 6 months I have completely changed my life. Most of those bad habits are gone. I have now lost 50 pounds and I am 15 pounds from what my doctor says should be my goal weight. That, alone, is a miracle since I don’t ever remember being at an ideal weight. I am now exercising at least 3-4 times weekly – even though I don’t really like it. I am getting more sleep and I am working less hours and I am eating very healthy. Also, my blood tests when I arrived at Hilton Head Health were all slightly in the danger zones (for example, my cholesterol was 207). Because they were all borderline, my doctor was primarily concerned about pre-diabetes. Now, six months later, all my results are normal and many of all my numbers have gone down over 50 points (my cholesterol is now 140) and I am no longer in the pre-diabetes category. My doctor is thrilled.
I owe ALL my success to Jeff and, to a lesser extent, my motivation and determination. I will be completely clear, without Jeff and the coaching sessions, I probably would have quit a long time ago. It is a challenge, especially when I had so many changes to make and when everyday life brings stresses and other critical priorities (from work or family or whatever). It would have been so easy to quit and in the past, I did quit. I have made it through so many challenges, such as the holidays, visiting family, Super Bowl parties, travel, work stress, home stress, etc. Every step of the way, Jeff was there to encourage me. He never faltered even when I faltered. He has been there to pick up the pieces and encourage me to keep going. He helped me come up with strategies to deal with every issue both big and small.
I encourage each of you to sign up for H3 at Home. It works. Yes, it costs some money but it is a fraction of the cost of coming to Hilton Head Health. And, yes, Jeff has saved my life and I will always be grateful for this gift.
You won’t be disappointed with the At Home program and it is so worth the money. If Jeff only got a $1 dollar for every compliment I have received, I would owe him a fortune!
Good luck on your journey to good health. I would definitely recommend H3 at Home to everyone.
“I have lost a total of 110 pounds and walked over 2000 miles.”
I arrived at H3 on 5th January 2014, not knowing what it would be like, who I would meet, what they would “make me do” and “make me eat” and worst of all “make me exercise”. Imagine my delight when I was greeted by so many friendly, caring, supportive encouraging professionals. I was also lucky to have some wonderful housemates and fellow guests to share my journey with. Having literally put the rest of my life on hold, I was determined this had to work. I didn’t want to just lose weight, I had been there and done that several tines before. I never kept it off and I never changed. I knew I needed to change my life and in order to do this I had to change my behaviours, my attitude, my mindset. Within weeks this was happening, In my journal – on 11th February I wrote “It’s all coming together and making sense – Keep on Keeping On!” And that is exactly what I have done, I still just keep on keeping on.
I wanted to know how to live healthily, I wanted to enjoy exercise and not dread anything beyond getting off the sofa or out of the car, I wanted to learn how to cook healthy meals for myself, I wanted to be a happy healthy person. And thanks to H3 – I can honestly say that I am!! My first stay was 12 weeks, it was an amazing journey, with so many highs and so many firsts. I don’t even think there were any low points, it was just one day after another of finding new things that I could do. On 15th March I completed a 5k event, part of which I actually ran – for the first time in over 30 years. Words cannot explain the pure elation and pride that I felt having achieved this, this was literally just 9 weeks into my journey.
So I went back to the Uk for a couple of weeks, celebrated my 50th Birthday with my family and friends and then returned to H3 for a further 4 weeks in April 2014. I have since continued my journey at home.
I have been so blessed to have the support of Lindsay Martin as my “at Home” coach and she has helped me stay on track, stay motivated and believe in myself. I returned to work in July, moving from Kuala Lumpur, Malaysia to Paris France, then in September I started a new permanent position in Basel, Switzerland. I live in a city where walking and cycling are the normal mode of transport. I walk 30 minutes to work every day – through choice! I cook my meals that I learned at H3, and I enjoy them. I also eat out and I enjoy a glass of wine every now and again. I ride my bike, and yes I actually enjoy exercising. I am in a fitbit group with 10 colleagues around the world, we cheer & taunt each other and I pride myself with staying in the top 3 every week. Although an injury took me down to 5th position the last 2 weeks, but I am back on track now! It is over 12 months since I started my journey and I think nothing of running for the tram when I see it coming and I am still 250metres away form the stop! I realise this is what “normal” people do. Having spent my entire adult life being not just overweight, but morbidly obese I feel like a child learning to walk. I keep having moments where I feel like a “normal” person. I never knew what it was like to just randomly wander in to a shop and look at clothes and then have so much choice and to walk out having bought something that I like, and not just because it fits me!
I returned to H3 in January 2015 for a healthy holiday and a kick start for the new year. It was the same but different….. the same familiar friendly faces, some of the same guests, some of the same recipes to enjoy lovely healthy meals…..but it was also different! My first 30 minutes there and 2 staff didn’t even recognise me. that was until they spoke and recognised my English accent. There is also a lovely new dining room, new menus, new selections for breakfast and lunch and the new spa was just about to open. I was not disappointed with my return stay. I got back into the pool to enjoy Bob’s classes, I got to enjoy boxing with Camila my personal trainer, Pilates with the lovely Linda plus I got to share stories with fellow guests. What was different was that I realised I was so much fitter and healthier than I had given myself credit for, doing some of the same exercise classes as I had 12 months earlier, but with much greater ease. The lectures all made more sense the second time around too. I could truly relate to them and one day I dream of being one of Bob’s famous “we had a guest here once” stories…..I truly achieved turning my life around with the help, support, education & motivation of everyone at H3. I thank you all.
So if you are reading this and you are wondering about the numbers – its been 13 months, I have lost a total of 110 pounds, I have walked over 2000 miles, I have disposed of $1000’s of clothes, and my journey is not over – I just Keep on Keeping on……
“The changes in myself are incredible.”
“I’ve lost 111 lbs. and counting…”
“I lost nearly 30 inches from my total measurements.”
I never got to the point of actually following through on these thoughts (thank goodness), but the fact that they even existed were a serious indicator that I needed a change. It wasn’t until almost a year later that the truth of it hit me – I was extremely unhealthy, extremely unhappy, and so lost that I didn’t even know how to begin to fix it. A close friend of mine recommended that I get the heck out of dodge. “Blow this popsicle stand,” he said. We spent some time brainstorming and eventually the idea of a health retreat came up. We got online, and Health Head Health’s website was professional, informative, and well-designed; it immediately caught my eye.
From there, it only took about three weeks until I was signed up and headed south for H3’s Extended & Intensive (E/I) program. I was terrified. I didn’t know… well, anything. What to expect, whether I would be able to last the full 14 weeks, or even what kind of a social life I would be able to find. The fact that I had been pretty overweight since early childhood – I distinctly remember being called “a fat alien” by some meaner classmates the one and only time I ever wore pigtails to school – only made the idea of ever making friends that would understand my situation seem outlandish.
I moved in, met the staff, and gradually started to make friends. I won’t lie – the first few weeks were pretty difficult. My depression and obesity made waking in the morning a really difficult task for me, but by the time I hit my one month ‘anniversary’ at H3, I was springing out of bed in the mornings, actively looking for new things to try, and, for the first time in years, feeling good about who I was and where I was headed. I had finally made a good decision about my health.
I began to open up about the darker parts of my recent past to Amber, H3 Fitness Specialist, who I had chosen as my coach and fitness trainer, and to Lisette, H3 Director of Behavioral Health, with whom I had bi-weekly personal counseling sessions. I told them about everything: the suicidal thoughts, the depression, the drugs, and the awful relationship I had with my family – particularly my mother. Being able to talk about these things was so refreshing. I wasn’t lying any more. I didn’t feel guilty or ashamed, and in this liberation I found a new kind of recovery. It wasn’t only my physical being that convalesced, but my state of mind as well.
I journaled. I participated in workshops. I went to the seminars and cooking classes. I discovered and nurtured a love of yoga. I kept track of my weight loss. After a month at H3, my mother was inspired enough by my success to participate in the program with me for several weeks. Background: my mother and I had essentially been strangers living in the same house for almost ten years. Even just the idea of it was so intimidating – four weeks of living with just her and doing all the same things every day. I really was expecting the worst but the program ended up only bringing us closer together. Now, barely six months after I enrolled in the program, we get along and support each other rather than pushing and pulling in opposite directions.
So, two months in – I was happier, healthier, and healing relationships I wouldn’t have ever expected to be able to fix. Problems were bound to arise at some point, though. I ended a long-term relationship around this time, and a few weeks after that I injured my foot badly enough that I was completely laid up for a week, and in pain for more than a month afterwards. It was so frustrating. My weight loss plateaued and I began to doubt again – what was I going to do once I got home? Would I even be able to maintain the progress I’d made? This was where the friends I’d made within the E/I program and the H3 staff really kept me going. It was so nice to have a support system of people that truly believed in me and pushed me to do better—even if that sometimes meant actually resting my injury rather than pushing myself out of frustration and ultimately making it worse.
By the time my 14 weeks were up, I had lost nearly 30 inches from my total measurements and 16% of my starting body weight. I was ready to go home and truly feeling confident about what I could accomplish. About a month after I left H3, I hit the 20% mark. Very recently, I got on the scale and, for the first time in years, saw a “1” at the beginning of the number. Words cannot describe how grateful I am to myself for making the decision and following through, and how grateful I am to H3 for helping me begin my journey.
“By taking care of myself, I am better able to take care of my family.”
he wanted to walk, he wanted to recover, even though he was unable to verbalize it. I moved with him into a handicapped accessible room at a hotel and used the weight room and pool facilities to exercise him and give him back his mobility. After five weeks, he was able to return to assisted living but I was totally unaware of the toll it had taken on me, personally, until I was back at my part-time job as a standardized (professional) patient.
One afternoon I had two different third-year medical students practicing their physical exam techniques tell me that I had high blood pressure. Thinking that they had not used the blood pressure cuff correctly, I went to the doctor in charge of the training and asked him to take my blood pressure. It was 168! Before I even left the building I was on the phone to my own primary care physician making an appointment. In addition to the high blood pressure, I had gained about 20-25 pounds during those five weeks. I have always been a stress eater, or eating that which was convenient and my closet always held at least four different sizes of clothing and I would just grab whatever fit at the time.
I knew I had to do something to take care of me at this point and went online in search of somewhere I could go to get my weight down. With my husband’s support and blessing, I made arrangements to spend a week at Hilton Head Health (H3) in January of 2010, with no idea at all how drastically it was going to change my life.
I had never exercised regularly; not really exercised at all since gym class in high school! The first class I went to at H3, I thought I was going to have to be scraped up off the floor! But through the continual encouragement of the staff and other participants, I began to try all kinds of exercise classes and was actually having fun! I laughed along with others as I stumbled through Zumba with two left feet; I sweated alongside newly made acquaintances as we labored hard on the treadmills. I always tell people that it is as much about the mind and spirit as it is about the physical changes that take place. H3 provides an atmosphere that nourishes all three parts: education for the mind, exercise for the body, food for the soul and time enough to reflect on putting it all together.
As a Christian woman wanting to take better care of the temple wherein God’s Holy Spirit dwells I wanted to be a more fit testimony of His love and care. By taking care of myself, I am better able to take care of my family, be as healthy as I can possibly be so I can ‘run the good race’ and enjoy my children, and someday…my grandchildren!
“Neither I nor my doctors can believe the results I’ve had thus far.”
My wife and I had accepted the surgery as my only option, and we began planning a nice get away to the Caribbean before starting the final pre-op stage. The week before Thanksgiving, depression set in as I figured it might be my last holiday season. Then out of the blue, my wife Donna informed me that she had changed our vacation plans and we were going to a place called Hilton Head Health, a weight loss spa. She told me I needed to have a check-up and get clearance from my primary physician to go. When I told my doctor about our plans, he said “Diet and exercise? Go!”
We arrived at H3 and were greeted by our personal concierge, Keila. Keila told me that not only was I worth it, but she could see it in my eyes, I could do this. She was a constant support throughout our stay, helping us schedule everything we needed, even giving us rides when we needed one.
We were weighed in – I was 501 pounds.
We went thru the H3 schedule and decided we would split up for the lectures to make sure we took advantage of everything we could during our ten-day stay. All the classes were informative, but Lisette Volz and Bob Wright stood out the most, with “Mindful Eating”, “Reading the Labels”, “Having a Plan”, “Writing a Menu”, “How to Deal with the Food Talk and Slips” being just a few of the topics they tackled.
The exercise classes were amazing – I didn’t think it was possible for someone my size to do this kind of stuff, but I was willing to try, and here it is one year later and I’m still trying and succeeding. We set up personal consultations, my wife Donna with Lisette and I with Executive Chef Jen Welper. Both gave us the knowledge and motivation we needed to take home and make the H3 Healthy Lifestyle work in our lives.
When I was told how many calories I would eat a day I didn’t believe I could survive, but I was willing to try. How wrong I was! The food was excellent in my professional opinion (I have been a chef for over 25 years, graduated from the Culinary Institute of America in 1988). Even the wait staff took a personal interest in us, making sure we had not only what we needed, but making us feel pampered too. We made sure to take advantage of the pool as often as possible, for free time as well as exercise, and as a reward, we ended each day with an amazing massage from either Mark or Whitney.
Leaving was not easy, but thanks to the staff of H3 we had the tools we needed to succeed.
When we got home we cleaned out the cupboards and refrigerators. The very next morning we shopped from the list we made in Lisette’s class. We’ve had our slips and have learned that’s OK – it’s natural considering our lifestyle before H3. We are both healthier, happier and lighter than we’ve been since we got married in 2002. Neither I nor my doctors can believe the results I’ve had thus far – WITHOUT weight loss medication or gastric operations. I saw my Primary Physician on June 22nd, six months after leaving H3. Incredibly, I was told I was no longer diabetic, although the diagnosis will be left on my chart for two years before being taken off. My weight is now 297 pounds, down 204 pounds (today I am at 270 pounds, down 231 pounds).
When I arrived at H3 I struggled to walk from the taxi to the building. Now, my wife and I jog and run on a regular basis. My edema has reduced significantly. I no longer feel that this may be my last year, but that this is the beginning of many more to come, with opportunities that I did not and could not dream of before. H3 is truly a life changing and lifesaving program that I will never, ever forget.
Read My Story
“I have lost 70 pounds and have gained a lot of self confidence.”
Then when I got there [to H3] and started exercising and losing weight, it was an awesome feeling. She [my mom] and I bonded when we were there which was also really nice. We were able to lean on each other and motivate [each other] when we felt like it was too hard or when one [of us] felt like we wanted to give up. – That was my favorite part about having my mom there. Even when we got home it was helpful because we made healthy meals and went to the gym together and did pool workouts! It was fun too because I set goals for myself – for example, when I lost 30 pounds I bought a really nice perfume or new clothes. It’s a whole new life for me now and I am really thankful for that.
The one thing I will never forget was when my mom and I got off the airplane before we arrived at H3 and I got a TCBY ice cream. We met this lady at the airport who was also going to H3, for her third visit, and she said to me “that may be your last ice cream for a while because this place will change your life.” – At the time I thought that was really cheesy, but now I have said it too.
It is definitely very hard being in college and staying on a diet. Eating in a dining hall is sometimes a challenge because there aren’t always the healthiest choices and sometimes I would love to eat that pizza they serve everyday – BUT, I just remember that I never want to be at the weight I used to be. So I skip the room with the bad food and head straight to the salad/soup bar. [Another healthy tool I’ve picked up] is buying 100-calorie pack snacks or fruit and keeping it in my room for the times I want something to eat when my friends are snacking. If I get discouraged or anything I really just remember how far I have gotten and how much better I feel and look now. It is very hard at times but like anything, dieting becomes a part of a lifestyle and you just learn to live by it.
I have really grown from then, not only have I lost weight, I have done so much better in school, I have a boyfriend now and life is just more enjoyable. I will continue to eat healthy and exercise and hopefully help encourage people as well. My mom and I are actually thinking about coming back to when I graduate in May!
“When I got back from H3, I was charged up and feeling good.”
Although I was very successful in my work, personally, I was miserable and was hiding within my own body. Finally, I “hit a wall” emotionally and was fed up with wasting my life being overweight. It was 2 weeks after my 41st birthday. My father had passed away at 41 and my younger brother at 29. My mother had passed away 2 years earlier at 72. I felt like I too was dying inside and really needed to take charge and do something about it – this time for good. I actually called about having bypass surgery and they told me that I did not qualify!!! I could not believe this as I was 41, weighed 280 pounds and had a BMI of 40! That was the best thing that could have happened because at that point I decided that I had to find another way.
So I started to search on the internet for “fat camps.” I was not looking for a “spa” type place where I would be pampered, took hot springs baths and couldn’t talk to anyone in more than a whisper (I had already tried those). I needed to get physical. When I saw that Hilton Head Health (H3) also had an “emotional eating” program, I was confident that this was the place for me, so I signed up. Also, since H3 was on the other end of the country (I live in CA), it was about as far away from my work life here as I could get…Oh, by the way, I also quit my job (or at least went on indefinite leave of absence since they did not believe that I would actually leave). The date was October 7th and my mother’s birthday was the following day. It felt so right to start my new journey on her birthday because she wanted me to be happy and the only thing standing in my way of this happiness was me (and my weight).
I had yet another wake up call- the [initial screening] blood test results. I was told that I had 4 out of 5 indicators of the Metabolic Syndrome. I had already thought that I was killing myself slowly with my weight and now I had documented proof staring me in the face. My big fear was becoming diabetic and now I was shown that I was well on my way. As I said earlier, I really had no idea what I was in for at H3, but I was hopeful that it would give me a good start. I went to H3 by myself, not knowing anyone there, but found that I quickly made many new friends that would motivate me and help me through it and didn’t want anything from me in return except to get on that treadmill. I met so many nice people, from all parts of the country and various backgrounds, work and life experiences, reasons for being there and across all ages. After 2 weeks at H3- I lost 11 pounds, lost somewhere around 6, lost of 2 indicators of the metabolic syndrome and gained lots of motivation.
When I got back from H3, I was charged up and feeling good. I really enjoyed the fitness classes there, but still was not ready to go into a 24-Hour Fitness with all those young fit men and women with my 265+ pound body. But what I had was 4.5 miles of beach sidewalk that was only 1400 steps from my front door. If I walked around the island where I live, it was 1.8 miles. And walking was something that I was good at and did not think of how I would look with my butt spilling over the sides of the seat, such as riding my bike. So I walked. Pretty much every day. For about an hour. Down to the beach and back. Between the walking each day and the reduced calorie low-carb diet, the weight was coming off – about 8-10 pounds per month. After I got further down in weight however, my motivation was waning and it starting to get more challenging to lose more weight- so I decided to join a nearby gym, Fit for One. It was there that helped me with my continued weight loss efforts.
In the 3.5 years since I first went to Hilton Head, 115 pounds lost, somewhere around 45 inches lost (17 inches in my waist, 9 inches around my thigh, 3.5 inches around my arm, 10 inches around my bust, 15 inches around my hips). That is a starting size of 20-22 and I just bought size 8 jeans last week.
“I am so thankful for H3 and for my family believing in me.”
It wasn’t until a couple years later that I found myself turning to anything to help my depression at the age of 26. For some reason, I was lost and didn’t know how to get out of my rut; that’s when, with the support of my family, I decided to make a change. Staying at Hilton Head Health for three months not only helped me lose 66 pounds, but also gave me the confidence, courage and direction I needed to take control of my life.
Kelia gave me a tour of the facility and if you know Kelia, you know that she is very easy to talk with. I have to admit that at first I thought everyone was being a little too nice, but now I realize that’s just how everyone is—they love helping people, are excited to teach and genuinely care. Without judgment, Kelia and I discussed my past and just knowing that if the rest of the staff were as open and positive as she was, this place would be just what I needed for my life transition. I discussed the visit with my family and we decided that participating in the H3 Extensive & Intensive three month program was what I needed to break my unhealthy routine at home. This is the moment when my unhappiness started to be replaced one smile at a time.
Throughout my stay, more than anything else, I learned about myself. I learned that I enjoy swimming, kickboxing and boot camp—I made a promise to myself that I would attend every boot camp class while at H3 and I did! I discovered the cook inside me who enjoys trying new, healthy recipes. I’ve learned how to recognize when I’m slipping and what to do to get back in control. Most importantly, I’ve learned what works for me.
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. I take healthy dishes, like the Sweet & Spicy Chicken Wings on H3Daily, with me to football parties. I meal plan each week and get my groceries delivered to avoid temptations at the store. I whipped the dust off my rollerblades and now riding with my dog through the park is one of my favorite activities—my dog actually gets tired before I do. I even bought a scale, something I dreaded looking at before but now I understand how to use it to my advantage—I have a threshold so I know when I’m swaying from my goal. All these things work for me. Did Hilton Head Health say, “Hey Adam, go grab some rollerblades and roll your butt off”? No, but they taught me that exercise can be fun and they opened me to new experiences and opened my ears to take in life lessons.
Just one year after my summer at H3, I have continued to be successful and with my newly found energy and positive mindset, I refuse to go back to the way I was. When you go from a size 48 to a 40/38, you actually enjoy shopping and going places where you can show off how good you look. I no longer avoid beaches like the plague and I am open to trying new things. Along with running my first 5K in 34:19 with Jeff, I would consider snorkeling and hiking the Gros Piton while on vacation in St. Lucia are my biggest accomplishments yet—things I physically would have NEVER been able, or even attempted, to do before.
I’ve enrolled in school and am taking my life more seriously. You could have never told me that I would opt into spending my spring break at a weight loss spa during my Senior year of college—but I’m here for the second time and I’m loving every minute of it. I am so thankful for H3 and for my family believing in me when I wasn’t sure if I believed in myself. Just knowing that at any time I can call Jeff or Adam for support, helps keep me on this new path to a happier, healthier me.
“From the moment I arrived at H3 I felt welcomed.”
During the summer of 2012, my husband Randy Wood spent five weeks at H3 and lost nearly 30 pounds. The physical transformation was impressive. He came home glowing. Upon wrapping up his time there, he called and asked me “So what two weeks work for you?” It wasn’t an order, but a passionate and enthusiastic request because we both struggle with our weight. April 2013 was chosen.
I spent the next six months changing nothing and gaining more weight. By February 2013 I had hit the wall. I saw a number on the scale that just did me in. At that point something mentally clicked for me. I immediately cut out all the garbage and sweets. I had no desire for them anymore. I started a meager work out two days a week. It didn’t last very long as my heart wasn’t into the exercise. However the elimination of the bad foods continued.
April finally got here and I knew that the next two weeks were going to be about me and my health. H3 was the jumpstart I was craving and I was ready to make a change. I was tired of being tired.
From the moment I arrived at H3 I felt welcomed. I fit in and there was no stigma about a number on the scale or the size of my clothes. The guests at H3 are like-minded and the staff embraced every one of us for who we were: people on a mission to make positive changes in our lives.
I arrived and met the staff and my (awesome) roommate and I felt like I belonged. I realized that after my initial weigh-in, I had already dropped 7 pounds since I had changed my diet in early February. I was already off to a great start.
The schedule can be a little daunting at first; kind of like being a freshman on the first day of school! But you quickly learn to pick the classes and lectures that mean something to you. The tough part of course is realizing that they all mean something, but with a 2-week stay, I had time to pick and choose.
You quickly learned who the veterans and long-timers are as they were immediately into the groove and just had a wisdom about them. They had a lot to offer. Friendships were made quickly…and are ones that will serve us well long after we have left H3 for our own realities.
In 10 days I lost a little over 7 pounds. Given the gourmet quality of the food we were served, this was really exciting. Dieting didn’t mean boring and bland food. It meant food that is colorful and full of flavor! At 13 days I was down 9 pounds. The drive home to Vermont was a long one but I made smart choices about the food I ate and at 15 days…I was down 10 pounds.
The transformation was amazing for me. I feel great, my fat clothes are getting baggy and mostly…I have energy. I am equipped with notes from lectures and the knowledge that we all will stumble…we are human after all. As someone said, “Weight loss isn’t hard. Losing weight is.” It’s a rule of in and out. Less calories in, more calories out.
I purchased my Fitbit One at H3 and I wear it every day. It has become the subtle little voice of H3 to just keep moving, because doing something is better than doing nothing.
I arrived home knowing that Randy and I will make regular treks to H3. It is that course-adjustment we sometimes need in life. I look forward to returning as a veteran. Most of all, I look forward to interacting with the staff of H3 and their enthusiasm for a healthy life and the absolute desire to help us get there.
“I quickly realized that we all shared the same goals.”
In making the decision to visit H3, I had to overcome my fear of exercising with other people. Exercise classes were not my cup of tea, but group exercise was far less scary than living with diabetes for the rest of my life.
To my relief, the staff and clients were non-judgmental and I quickly realized that we all shared the same goals, strengths and weaknesses—making yoga classes not as terrifying as I feared. I had two wonderful roommates and by the end of our two-week stay, the new guests thought we were sisters.
I was amazed that after just two weeks, my cholesterol and blood sugar readings were in the healthy ranges – I am convinced it was all thanks to the “H3 Eye Opener Oatmeal.”
Upon returning home, Bob Wright’s messages about being committed to making a change, “if nothing changes, nothing changes,” and making “unwise, better or best” choices have helped me navigate the challenges of over-working and emotional eating.
My biggest challenge was keeping up with strength training at home but I found a class at my gym that helped me to stay motivated. In addition, I hired a trainer in Princeton too so I can continue working on the Pilates Reformer. I never would have thought that I, being afraid of group fitness before attending H3, would now not only feel comfortable in group fitness classes but would enjoy them so much that they have become an intricate part of my new healthy way of life.
Best of all, I love returning to my new home at H3 and am looking forward to my fifth visit in the near future.
“Today I am like a new woman.”
I would like to lose another 20-25 pounds which I know I can do – yes I can, to get off blood pressure meds, to continue to enjoy exercise and activity and not let food be the enemy anymore. To share a healthy future with my husband – my team mate, my best friend.
“My stay at H3 was exactly what the doctor ordered.”
In February, I hit bottom. I found myself 35 pounds heavier than my usual adult weight and it was having a serious impact on my ability to function day to day and also manage my chronic health issues.
No matter what I tried, I couldn’t make change stick. That’s when I realized I needed to get away. I needed to be able to wake up each day and make my health my priority.
Once I made up my mind, I got to work researching the possibilities and that’s when I found H3.
For me, it was a big decision. If I was going to take precious time away from my family and my work, I needed to make sure that this would be the right place for me. I scoured the website, talked to Michelle and other H3 consultants and even connected with some folks who had just returned from the program. And as they all raved about the program and the people, I kept thinking, “this just can’t be as good as they say.” But everyone was right. This was among the best experiences of my life and the greatest gift I have ever given to myself.
At H3, I met the most wonderful people – from the front desk concierges, to the administrative staff, to the fitness instructors to the professional lecturers. It was like being at camp – where everyone was rooting for everyone’s success. And the wonderful friendships I made have continued weeks after our last “Metabo Meal” together. In fact, I have reunited with several folks in person and every day I get messages from my H3 friends online. It’s been great to have this new support network, especially now that I’m back to my real life – juggling job, family and the ever growing list of daily “to do’s” that can zap you of the time and energy that you need to take care of yourself.
My stay at H3 was exactly what the doctor ordered. I loved the balance between learning lectures, great culinary experiences and a really motivating exercise program.
I thought I knew a lot about nutrition before I got to H3 but the hands-on cooking classes and demos helped me rethink how I should be eating. It was such a treat to be able to watch and learn as Chefs Jen and Marvis taught me how to make simple, low-calorie and delicious meals at home — and then shared their recipes and techniques in handouts (and on the H3Daily blog).
And the food served at H3 was beyond amazing – on 1200 calories a day I was never hungry – or bored with the menu. The eating experience was a real wake up call for me. I realized that you can actually prepare interesting, satisfying meals for 300-350 calories.
But I have to say, the real highlight was the exercise experience.
The fitness staff was fabulous – inspirational, fun and very good at what they do. And, the variety of fitness options were great – from indoor cardio and strength classes to sun-filled water aerobics sessions. There was something for everyone and based on your personal fitness level, you could tailor classes to be more challenging or less challenging.
It was so motivating to see my body get stronger and more toned week after week. And it was really fun to try new things like cardio boxing, beach yoga and hydro circuit. I even mastered my own version of “extreme biking” on my one-gear beach cruiser. I don’t get to ride a bike much in Manhattan so for me it was just a real joy to bike around the island – especially, early in the morning down by the beach. In fact, on my last day, I completed a 17-mile bike ride as if it were just another spin around the parking lot – a far cry from my first day’s bike ride when I thought 6 miles would kill me.
Throughout my stay, I had more energy and “balance” than I have had since I got married and started a family. I lost 10 pounds (and lots of inches) during my three-week stay, and I lost a few more when I returned. I’m down 20 pounds since February. I still have about 15- 20 pounds to go but I now have the tools and support to help me succeed.
But truth be told, coming back to the real world has proven much more challenging that I thought. There are days that are better than others. But now I’m much more realistic about my weight loss expectations and I’m kinder to myself when “life gets in the way.” I keep hearing Bob’s words, “It’s 80 percent what you eat and 20 percent exercise.” But even when I don’t succeed on the 80 percent that’s about the food, I am making my workouts more efficient thanks to the personalized plan my trainer, Jeff Ford, developed for me. I’m able to maintain my current weight and I’m confident that I will achieve my ultimate weight loss goal. In fact, I’m hoping to get started with H3@Home Coaching to continue to get that extra support that I know will make the difference.
Hopefully, I will be able to come back to H3 at least once a year, if not sooner!
“The opportunities for success are abundant at H3.”
“H3 went beyond my expectations – and they were pretty high!”
After finishing my 2-year residency, I had a few weeks before starting my new job. When my mom Cheryl and I decided to take a trip together, I started looking for places that had 2 of my favorite activities – fitness centers and good food. One of the places my mom found was Hilton Head Health, and as I read more about their program on the website, the more intrigued I became. Honestly, I couldn’t think of any better vacation than taking group fitness classes and having someone else cook while in a beautiful location. 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! The fitness classes were appropriate for athletic and fitness abilities of all types. Even as an instructor myself, I have to admit that Jeff and Amy kicked my butt. The food was excellent. Each meal and snack had calorie amounts for all of the foods and suggested calorie intake. I was definitely surprised about how well I ate and that I was never hungry, even on a 1200 calorie diet. The lectures were all fantastic, and I gained insight into things like dealing with food cravings, planning your meals, and making smart (or unwise-better-best) choices when dining out.
“H3 is the only place I have continued to visit time and time again.”
I first came to H3 in November of 2009 for one week. I didn’t really have specific goals before coming the first time—I didn’t know it at the time, but it turned out goal setting was something I found I needed to work on during my stay—I was simply hoping to get back on track with my health. In just one week at H3, I left 4 pounds lighter, with achievable and realistic goals for my health and a game plan for my return home. While the exercise classes were all great, the real benefits were from the lectures and the one-on-ones I shared with my Health Habit Coach. Goal Setting, Body Image and Developing Your Week One Action Plan were lectures that truly stuck with me and that I continue to attend every trip back to H3. My Health Habit Coach taught me how to set realistic and achievable goals, which I am proud to say I actually followed through with.
One of the other great aspects of H3 is how much all the participants learn from one another. The conversations during meals of people’s experiences and journey’s have inspired me beyond losing weight; to ask myself what do I want to spend my time and money on? What brings me joy? How can I get out of the rat race or find a better balance to it all?
I sprained my ankle 2 weeks prior to my arrival so I was limited on the classes I could participate in ….which turned out to be one of those great blessings in disguise. Really, my only apprehension that first time was that the lack of mobility from my sprained ankle would stop me from getting all the benefits of the program, but it didn’t take long for me to realize I had no need to worry. Since I had a hurt ankle, I spent most of the week in the pool. It reminded me how much I enjoyed being in the water—I found my passion for swimming while at H3.
To me, my newfound love for swimming turned out to be the most important thing I gained from my H3 experience because from that point on I decided I would only do exercises that brought me joy. When I returned home, the first thing I did was join a gym with a pool and started swimming. I had never swum competitively before, just recreationally as a kid. But, by January I had signed up to do a one mile swim in July 2010 to keep me focused on my goal…shockingly for a very successful person, I had really never had a goal before. In July 2010 I swam that 1 mile in the Hudson River in 38 minutes – my first race of any kind ever.
I have continued to come back to H3 ever since my first visit a couple years ago and each time it’s a different experience. The last time I attended the 3-Day Boot Camp Workshop…something I considered a stretch because I knew it would be difficult, but I gave it a try and loved it! I formed a bond with the people participating in the Workshop with me—it was great having the same group the whole time and being able to count on one another because we were all stronger and weaker at different things. It felt really great seeing that I was in good enough shape to keep up with the group…the previous year’s work had really paid off in what I could enjoy doing.
In the last two years I have made the following changes in my life; many of which were inspired and supported by my time and the great staff at H3!:
Quit a 35 year pack-a-day smoking habit in September 2010
I am 30 lbs less than the first time I went to H3 (I’m working on the next 30)
Swam from Brooklyn to Manhattan under the Brooklyn Bridge
Bought a beautiful road bike—I haven’t gone more than 20 miles but am enjoying riding it without hands while singing off key (it’s NYC, so comparatively speaking it’s not that crazy)
In June 2011, I swam around the Statue of Liberty in 33 minutes
Took up running on December 31, 2010 (didn’t want it to be the New Years Day fall by the wayside cliché)
And, my biggest accomplishment to date…..on September 24, 2011, I swam 10k (6.2 miles) in the Hudson in 2 hours and 45 minutes!
So those are just some of the milestones during my journey in the last 2 years with H3.
A dear friend of mine told me, “Excuses are only good for the person who gives them.” However, when it comes to living a healthy lifestyle, excuses aren’t good for anyone. One day, I found myself talking among friends telling them I still had the “baby weight” to lose. My friend asked, “How old is you baby?” I said, “three years.” I look back on that and think “Wow! What a bad excuse!” When my little three-year-old turned ten, I was still in the same condition. I found myself crying, feeling loathsome, and insecure. I desperately needed a push start on healthier living, so I committed one month of my life to Hilton Head Health (H3).
Planning to spend one month away from my family took some organization. I made my reservation and had sixty days to prepare. The big problem I faced was in those sixty days was I kept second-guessing my decision. I kept thinking, “I can’t do this!” “This is insane!” On and on I went with more excuses as to why I couldn’t take care of myself and had to be a good mom and put everyone else before myself. The major dilemma to those rationalizations is an unhealthy mom is not a good provider, example, or encouragement to her children. Therefore, I carried on with my plan, packed my car, including my bicycle, and headed out to a new goal: a new me!
I have never been so comfortable in a new environment, among strangers, than when I was at H3. From the moment I got there, (wow, I can still smell the lobby, and it makes me smile) I was engaged in being a better me. The whole environment marinates in success. The H3 routine was rigorous but not too much. I woke up at 6 am every morning to join the group for the beach walk. What a magnificent way to start a day of better living. Next came breakfast and a thermo-walk. How I miss those! Seriously! Everyone gets up from the table and walks down to the “reflector tree.” It’s a parade of your newest and best friends working together to be healthier people. That feeling is at the core of the H3 experience; you are never on this journey by yourself. There is always someone beside you edging you along and keeping you focused on your goal.
Hilton Head Health teaches you how to make “good, better, [and the] best” of choices out on your own. You learn skills to help you stay focused. You breathe in new life and become a better you. I kid you not; just writing this letter reminds me of the “best” choice I made: going to Hilton Head Health.
“Hilton Head Health has changed my life.”
“I not only lost 24 lbs, but I completely transformed my life.”
“One of the most wonderful experiences at H3 is the supportive environment.”
The first time I came to H3, I stayed for 2-weeks. It was during that stay that I was really able to learn what I SHOULD be doing—I realized I needed a lifestyle change, not just exercise OR nutrition—but rather a combination of the two. Living a balanced, healthy lifestyle was a challenge for me, as my job requires me to travel quite a bit—and trying to keep up with exercise and eat healthy proved to be difficult for me. However, at H3 I was provided tools to help and discovered more about myself. Being the ‘morning person’ I am—I decided to make fitness a priority and knock it out first thing. For example, if I have a 7:30am meeting, I now wake up a couple hours early to get my workout in. Nutrition is still a bit of a challenge for me, but after being at H3, I found that I was able to make healthier selections simply by using Bob’s ‘unwise, better, best’ approach.
Throughout the years and continued changes within my body, I unfortunately put some of the weight back on, so I decided it was time to return to H3. I came back in November of 2010 for Reunion Week—with the goal of establishing a plan for my next few years.
During my second visit, I was given greater understanding of meal planning for the initial weight loss period—the no more than 6 weeks timeframe, at what levels I need to be to continue to gradually lose weight and a plan for longer-term maintenance. I especially felt armed to return home for the upcoming holidays.
One of the most wonderful experiences at H3 is the supportive environment that’s created there. The culture of the program promotes socialization and networking among the Guests—and I found that getting to know and understand how others live and deal with their weight has been very beneficial to me in managing my own.
I’m doing great today and I have a really great support structure at home. Plus I’ve found H3Daily.com to be a great resource for healthy reminders—and recipes. In regards to my fitness, I’ve realized as I’ve gotten older, my tenacity for pushing myself has grown weary, so I joined a gym where I feel comfortable. There I attend fitness classes and have continued my regular personal training sessions which has been great in not only pushing me, but holding me accountable. I hope to return to H3 again for Reunion Week—and this time, I hope to bring a friend!
“It’s been over two years now, and I have still maintained that loss.”
“The active life is becoming our life.”
My sweet husband is Italian and he is so much FUN. We celebrate every holiday, vacation, and social occasion with food. Dinners with friends and family were three or more hours of eating, drinking, and laughing. We tried diets and joined health clubs but the waistlines kept expanding. Everything we tried was just a temporary fix. We were going out smiling, but if we didn’t change our ways, we were going out soon.
Hilton Head Health changed our lives. We have smaller waistlines, lower cholesterol, triglycerides, fasting glucose, blood pressure, BMI, and body fat percentages. The change is so much deeper than all of these wonderful numbers. Through the classes we learned about the science and psychology of staying fit. We are preparing delicious, healthy food at home and no one would ever label any of it “diet food”.
The active life is becoming our life. I ran my first race in over 20 years at H3 and since coming home have done more. I walked a million steps in less than 90 days with an amazing tracking device they helped me discover. My husband has a bad knee. He learned things he COULD do, like water classes, fit ball, and an amazing NuStep machine in their gym. For the first time in our lives, we are part of our own team. It isn’t “us against them” like it was most of our lives.
The staff is so nice! They know your name. They care and it shows. No matter what stands in your way, they are there to help you find a way over, under, around, and through the obstacle. When you ask a question, they really listen. If they don’t know the answer, they tell you the truth and go to find the real answer. No egos, just love and support. H3 is a little piece of heaven. To say we love it would be a huge understatement!
“Going to H3 truly did change our lifestyle.”
Upon arriving to H3, I was afraid we would spend a week there and not learn anything we didn’t know (but just weren’t doing). That couldn’t have been further from the truth. We learned weight loss tools that have helped us in all aspects of life – from dining out to exercise; we’ve been able to incorporate H3’s weight loss rules in our daily routine to achieve lasting success. For example, who knew that weight loss is 80% nutrition and 20% exercise? Who knew that restaurants “steam” their vegetables in BUTTER? Or if you know your metabolic calorie range, you can know exactly how many calories you can consume to still lose weight?
As far as exercise is concerned, we were already in the gym an hour a day but adding an extra half hour and actually sweating has worked wonders!
Since returning home, we’ve enjoyed celebrations, holidays and trips while maintaining our weight loss. For example, last Valentine’s Day, Phil and I had a wonderful dinner that fit within our 350 calorie count; it included grilled shrimp, roasted vegetables, homemade chocolate dipped strawberries (16 cal each) and homemade lemon meringue cookies (23 cal each), PLUS champagne (100 cal). A true feast and we counted everything without feeling like we cheated on our diet or feeling deprived. Many of the recipes I found on Hilton Head Health’s blog, H3Daily.com, and the rest I was able to figure out from the cooking tips learned during our visit.
One of our goals was to learn how to dine out within our new healthy lifestyle. We’ve done that and it’s become almost a game to outwit the restaurant’s’ plans to make us gain weight. We’ve found that folks in the restaurants are quite helpful if we ask for slight changes that help us make healthier decisions. We find that more and more restaurants now have calorie counts on their menus (Panera is a favorite) or can give you their nutrition charts. We continue to be shocked by the high calorie counts for things we would expect to be fairly low and the ASTRONOMICAL calorie counts for things we knew were high. I can make a margarita for about 150 calories at home – whereas a common restaurant margarita is well over 700! So we’re still eating out, enjoying the healthier meals that we order and are still losing weight!
Checking the calorie counts before we go out for a meal has also helped us. With that said, there have been some slip-ups. One evening we went out with friends without knowing where we were having dinner. The restaurant they picked was having a special on a 12-ounce prime rib (which I love), so I planned my strategy as I sat there (without being able to check the calorie count for prime rib beforehand). I hadn’t had meat earlier in the day so I thought I could have 6 ounces, take the other 6 ounces of meat and the baked potato (no toppings) home for another meal. I ate the Caesar salad without the croutons and with the dressing on the side (using Bob Wright’s “Dip and Spear” method). Didn’t eat the rolls and had no wine. I was so proud!! Proud, that is, until we got home and I checked and found that prime rib is 100 calories an ounce!! I had 600 calories just in the meat!! Haven’t eaten it since!!
Portion control is another huge effort. We have always been careful about it at home so it hasn’t been much of a problem – except that we now measure EVERYTHING). But when we go out to eat, instead of just sharing a portion, we most often divide our entrée in half, share that between the two of us, and take the other half home – for one, sometimes two (or more) meals. Even McDonald’s comes in under the portion control wire (even if not the healthiest choice) – a kid’s happy meal of hamburger or chicken nuggets and fries is the right portion/calorie size for an adult. In fact, that is the size McDonald’s adult burger and fries used to be when they began some 60 years ago.
Another key to our success has been eating mindfully. There is a big difference between eating something because you love it and just eating because it is meal time or out of habit. We’ve even broken the movie popcorn habit (though going “cold turkey” during our first couple trips to the movies was HARD). Now, we generally don’t have popcorn at the movies and don’t miss it. If we are going to have it, we portion it out and take it with us. Whenever we think about indulging in something, we plan for it and THINK about it – it’s become a habit.
I won’t pretend that adapting a healthier lifestyle doesn’t take time and effort but being able to look at ourselves in the mirror and in photographs without wincing is its own reward!!
In short, our stay with Hilton Head Health and the continued support Phil and I receive through the H3 e-newsletters and blog have made a huge difference in our lives and we cannot thank the staff enough. Going to H3 truly did change our lifestyle – and only for the better!!
“H3 helped me figure out what worked best for me”
The campus is very attractive. It’s composed of one central low rise college campus-like building in a residential setting surrounded by golf courses and lagoons. Not a hospital! I was assigned to a two bedroom attached condo about a quarter of a mile away from the main building that I found charming and comfortable.
I had no immediate medical issues. I just wanted to focus on losing weight and the core of the weight loss program is simple and turned out to be just right for me.
First, the food is very good. H3 goes to a lot of trouble to provide very nice meals, nicely served and amply sized. You are served enough not to be hungry yet nice enough not to be resentful. I was not tempted to go “off the reservation” out of a sense of deprivation.
Second, there is no compulsion. This is not boot camp but a paradise for people who like exercise. There are scores of classes; however, I didn’t do any of them. I hate exercise. Instead, I walked along the beach and shaded golf courses some five miles each day with no pressure from H3 to do anything else.
What did I learn? I’ve lost 18 pounds since my stay at H3. So I must have taken something away. I learned that you should prepare or order food the way you want to eat it—just eat less of it. Doing so will allow you to enjoy all your favorites without falling in the resentment trap. Also, find some daily activity you can do, not something the other guy likes to do. H3 helped me figure out what worked best for me so I encourage you to do what works best for you too.
“I’ve never done anything like this before.”
And that’s what led them to H3. They found comfort in the fact that H3 had different program tracks to fit their needs. Leslie focused on weight loss and health while Roy was drawn to our LifePrime longevity program. “It fit me,” he says. Roy, H3’s first LifePrime program guest tried yoga, meditated in the courtyard and participated in fitness circuits to improve his functional movement.
“All my life I’ve been active, but I’ve never done anything like this before…” Watch as Roy shares his LifePrime experience.
“The greatest part for me is having others ask me for help and guidance.”
Lyle Orr checked into Hilton Head Health in late April and stayed for the entire month. During his program, Lyle was a ball of energy that spurred everyone to push harder and motivated everyone alike in our patented Hilton Head Health Treading Class. His yips and yells could spook even the most fearless, but the fight and motivation he showed during his H3 journey was rare and infectious. Day in and day out, Lyle would come into every fitness class and lifestyle lecture ready to work, ready to commit to a new way of living. After successfully losing 23 pounds and 8 inches there was no stopping Lyle, he signed up for the H3@Home Coaching.
To be honest, I wasn’t quite sure how he was going to do it. Leading a busy work life, caring for two kids, DJing on the weekends, finding time to spend with his wife Jess—oh, and knowing he’d be flying to Fort Lauderdale every week, how was he going to make this work? Well he did and below are only a few of the incredible strategies he came up with, dating all the way back to his first day outside the H3 bubble.
1. The Breakfast Whack!
½ Cup Fiber One Honey Crunch, ½ Cup 1% cottage cheese, ½ Plain yogurt (add Splenda, vanilla extract) and top with cut blueberries, strawberries, or blackberries. This is Lyle’s go-to breakfast and its spread like wildfire—his family and co-workers can’t get enough.
2. Unwise, Better, BEST—how he wants it
During meals on the plane or in business meetings, Lyle shoots to make the BEST choice he can and the fact is he doesn’t settle. I remember one meeting, Lyle was in the thick of things and ran out of metabo meals. At first chance, he jumped out the hotel door for a healthy option from Subway. He orders the salad dressings on the side, lets the servers leave the butter off, and tells them exactly what he wants.
3. Established the Fitness
Whether Lyle’s in Fort Lauderdale or back home in Wisconsin, he has a plan in place for his fitness. After first feeling things out in Florida, he joined a cardio boxing studio (where he says the instructors are not nearly as hard as Karla or Amber!). He purchased a bike to keep while he’s down there on business. At home he has Jess and the kids to go bike riding with and he’ll often hit the tennis court with his daughter.
4. Dances while he DJs
Even with being away so much, Lyle often DJs back home on the side. With few healthy options for food, he’ll pack and plan ahead of time for each event. He even makes sure to give up the mic now and then and hit the dance floor during his gigs. He’s a new and improved Orracle!
5. Became a Role Model
This is a not a strategy, but someone who he’s become. With all his bouncing around, not everyone sees Lyle on a weekly basis. As co-workers and family have seen his changes, he’s constantly telling them about everything he knows. He’s become an expert on creating a lifestyle and others are taking notice because of his energy and openness. In his home town they are starting a health initiative, which Lyle plans to be a part of. Moreover, his company has assigned him the leadership role in developing a new corporate wellness program.
This is only a glimpse of the strategies Lyle created, but this serves as a key example of making lifestyle changes sustainable, no matter the work schedule. Lyle is now down an entire “Century” of weight-loss and it’s all due to the fact that the weight has followed his behaviors.
“They said it couldn’t be done; or, rather, I think I had simply given up on ever getting it done.”
I really wanted to get more healthy and active to keep up with my active husband, to avoid dependency on others in my older years, and to get the most of my life which includes a second home in a dream location, including lots of travel.
So, with the help of a friend, I found Hilton Head Health, enrolled in December 2011, and now – 7 months later – I have really changed things around. Though I have really worked seriously on the healthy food aspect of the H3 program – and am 50 pounds lighter without any serious feelings of deprivation, much less starvation! The most amazing part of the H3 program, for me, has been the entire turnabout in my attitude toward energetic, fun and productive physical activity! I have enrolled in the H3@Home program, which is so effective in keeping me on the straight and narrow path to success, and with the help of Coach Amy Kelderhouse, we been able to plan for challenges, celebrate successes, and build an exercise regime that takes into account every one of my 65 years, but also helps build intensity and stamina at a reasonable, achievable pace. I truly feel stronger and now – incredibly, considering where I started from – find myself enthusiastically looking forward to my daily cardio/strength training, to energetic walks to town, and to athletic walks with my dog, Barone. Especially helpful for the training has been Amy’s guidance in helping me build a micro-gym in Italy — where I don’t have access to a regular gym or even a treadmill — so that I don’t lose momentum when I’m away from home.
One of my most daunting challenges has been learning good eating habits while traveling, and while eating in Italy – land of hearty family meals that include so much tasty olive oil, pasta, bread, and world-class deserts. But with Amy’s seemingly bottomless bag of healthy tricks (have you ever taken your suitcase on a brisk walk along airport corridors?), I have learned not just some sneaky strategies for making wise food choices but also ways to help coax my friends and family to support my healthy eating regime. The best part, however, is that I am building healthy habits to sustain this new lifestyle for years into the future. I hope that my experiences at H3 and with H3@Home can help motivate other Golden Girls and Boys (we don’t call ourselves seniors, do we?) to take on the challenges of building healthy lifestyles for all the coming years!
I am so confident! I know I can reach goals I set.
The answer was YES of course. Beginning the H3 @ Home Program she began to incorporate run/walks into her morning routine and weekly goals. Kappy discovered she didn’t enjoy the gym … she had to be outside. Able to feel the endorphins and remain as free as possible invigorates Kappy and it’s not a sporadic thing its every morning now. She slowly built up from 2 days a week to 4 days a week and from there 1 block a day to 5 miles a day. She’s now regularly training, or in Kappy’s words enjoying her body’s posture and way of moving 5 days a week hitting a distance of at minimum 2 miles each morning. As a result of her new passion, Kappy told me she had to have a yard sale one weekend for all the clothes that no longer fit.
What’s more enticing is the difference the people closest to Kappy see inside her. Kappy’s whole perspective has changed and her positive, love for life attitude is affecting others. As one of Kappy’s bold three month goals she decided to pick a road race and finish it. On May 21st, 2011, Kappy participated in the 33rd Memorial Day Boulder Boulder 10K with her daughters and family members. One of the largest 10K races in the country boasting over 50,000 runners, Kappy end up finishing under 2 hours. The truth is she had already crossed that finish line before beginning her run.
#1 Health and Wellness Resort
Hilton Head Health voted the #1 Health and Wellness Resort in USA Today’s 10Best.
Bob’s goal is to provide you with the knowledge you need to make informed decisions about your health habits and choices. Bob presents lectures focused on nutrition, weight loss management and disease prevention. Bob has been educating guests at H3 for more than 35 years. He holds a Master of Arts in Teaching degree in Health Education from the University of South Carolina.
Erin has over 20 years of experience in the health and wellness industry and is passionate about helping people to empower themselves in body and mind. Erin started her career in the fitness industry after earning her bachelor’s degree in Kinesiology and operated a fitness consulting business in Louisville, Colorado fostering a Health at Every Size® approach. During this time, she also co-directed a non-profit youth empowerment program aimed at weight stigma awareness and eating disorder prevention.
This work motivated her to earn her master's degree in Counseling Psychology and she operated a private counseling practice specializing in health psychology related to women’s issues. In 2013 she entered leadership roles in the residential health retreat industry and hasn’t looked back.
At H3, Erin provides individual wellness counseling for our guests and teaches a wide variety of classes and workshops ranging from mindfulness and stress management to improving the relationship with food and healing body image. Erin also leads H3’s LoseWell behavioral program to help guests find a balance between the sense of urgency that often comes with weight loss goals and the overall need for sustainable self-care. Her presentations and counseling approach are often described by guests as compassionate, insightful and inspiring.
David is your expert in the latest fitness research. He is responsible for facilitating the development of the program schedules and keeps H3's fitness philosophy consistent and up to date with the latest in scientific research. David graduated from Bowling Green State University with a Bachelor’s degree in Exercise Science with a focus in Exercise Programming. He is a Certified Exercise Physiologist through the American College of Sports Medicine (ACSM) and a Wellness Coach through Wellcoaches School of Coaching.
He is Level 1 and Level 2 certified through Functional Movement Systems and is “Exercise is Medicine” credentialed through ACSM. Before joining H3, David was a BGSU Strength & Conditioning Assistant Coach and spent two years volunteering in a physical therapy setting. David is a survivor of a broken neck “Hangman’s Fracture” and, by living a healthy lifestyle and progressing through movements properly, he was able to have a 100% recovery. David’s vision is to be a living example of how human movement improves the quality of life.
An Island resident for more than 20 years, Elizabeth will always be a Texan at heart. She received her Bachelor of Science in Dietetics from the University of Texas at Austin and later went on to receive her Master's in Exercise and Sports Science from the University of Florida. She was a gymnast and cheerleader through college and attributes her interest in health and nutrition to her involvement in gymnastics. She has over 26 years of experience in helping people to improve their health through lifestyle modification involving nutrition and fitness.
In addition to being a Registered Dietitian, she is a Certified Diabetes Educator® through the National Certification Board of Diabetes Educators. She has experience as a clinical exercise physiologist in cardiac rehab and coordinated Hilton Head Hospital's Diabetes Education program where she maintained program recognition status through the American Diabetes Association for over 16 years. She remains passionate about helping people with diabetes live a healthy life and continues to consult as a certified insulin pump trainer and volunteers at a diabetes youth camp.
Elizabeth enjoys a balance of both medical and lifestyle components of personal health and nutrition plans. Her passion for health education and a realistic approach to healthy eating make her a perfect fit for captaining Hilton Head Health's nutrition philosophy. Outside of work, Elizabeth enjoys spending time with her husband and daughter and enjoys the many outdoor activities that our beautiful island offers.
From the start, Brandi actively pursued interests in health and wellness, earning her Bachelor’s degree in Biological Sciences from Binghamton University. During her time in the medical field, Brandi discovered her passion for working with individuals and groups to build relationships and empower individuals to become their best selves. This led Brandi to Canisius College in Buffalo, NY, where she graduated with a Master’s degree in Mental Health Counseling and worked locally as a Substance Abuse Counselor.
Eventually family and the beautiful weather motivated Brandi to relocate to Hilton Head. Brandi is an ACE Certified Health Coach and Weight Management Specialist and has extensive training and experience with motivational interviewing, solution-focused techniques, mindfulness, and person-centered approaches, which she uses to support individuals on their wellness journey. She enjoys spinning at her local gym, attending services at her church and biking around the beautiful island.
A part of our team since 2015, Andrew's degree in Exercise Physiology, passion for outdoor recreation like kayaking, paddle boarding and island sunsets, and interpersonal skills in listening and motivational interviewing make Andrew a versatile asset to Hilton Head Health. Certified as an ACE Health Coach, Andrew provides accountability, motivation, and encouragement as a sounding board for his coaching clients as they create and make progress through a series of small, achievable goals to work toward their long-term health and weight management. Andrew also coordinates our recreation activities and special local events.
Working in the field of health and wellness for over twenty years, Lisette Cifaldi has helped thousands of people heal and transform their lives. She is a compassionate and inspiring therapist, coach, educator, empowerment specialist, and motivational speaker. As a recovering food addict maintaining a 60-pound weight loss for over twelve years, Lisette is passionate about helping others overcome their struggle with compulsive eating, emotional eating, yo-yo dieting, and negative body image.
Earning her undergraduate degree in Psychology, a Masters in Social Work and having received extensive training at the Harvard Mind/Body Medical Institute, prepared Lisette for an amazing career path which included a position as the Director of Behavioral Health for Hilton Head Health. Most recently, Lisette started her own business, Eating Sanity, LLC, which specializes in food addiction recovery coaching, advocacy, and education. Lisette has two incredible daughters, Gabrielle and Delany, and two beloved dogs, Walter and Lucky.
As an International Fashion Stylist, Kathryn’s passion is to help her clients discover their unique style, regain confidence and feel great about themselves in their personal and professional lives, knowing that confidence in one’s appearance is empowering. She will guide you through the process of understanding and creating your own personal style.
Alyssa Petro will help you dance and balance your way to better health. She has been on Hilton Head Island since 2008. She has been dancing Latin and Ballroom styles of dance for the past 12 years. She has been a certified Zumba, Zumbatomic, Zumba Gold and Aqua Zumba instructor since 2011. She also holds a certification in Personal Training from the American Council on Exercise, Barre certification from the Pilates Sports Center and a water fitness certification from WaterArt. At H3, you will find Alyssa teaching many of the dance classes offered, including BarreFit, DanceFusion, Zumba, and one of her favorites: AquaZumba.
Casey is your coach in fitness and will get you in and loving the water. She graduated from Westfield State University with a Bachelor's degree in Exercise Science and is a certified Personal Trainer through the American College of Sports Medicine. She specializes in aquatic techniques and has been teaching for more than six years.
Chris will help you get results in her custom classes. A graduate of Western Michigan University, Chris has been influential in the fitness industry for more than 15 years. She was the Fitness Coordinator for Greenville Hospital Systems, where she oversaw day-to-day operations including cardiac rehabilitation. She's made her mark as a Personal Trainer, Pilates instructor, and group exercise leader. Chris joined Hilton Head Health in 2005 and is a comprehensive Certified Pilates Instructor through Balanced Body. She's logged thousands of hours helping guests lose weight through customized cardio, strength and core conditioning classes.
Judy is your guide to fun fitness. She has more than 20 years of experience in the health and wellness field. She recently retired from the American Heart Association to get back to her original passion, group fitness. Judy teaches a variety of classes at Hilton Head Health including Barre, Fitball, Water Pilates and more. Judy is certified in barre by Booty Barre, in water fitness by Water Art, and in Pilates by Pilates Body-Mind. Along with her fitness certifications, Judy holds a Bachelor of Fine Arts degree from the University of Arizona./su_column]
Karen's teaching style draws on several types of yoga. Teaching all levels, her style has evolved and now strikes a balance between Flow Style and a more laid-back practice. Less is best. Her goal is to help her students move at their own pace, take good care of themselves and challenge them to make progress with their own practice. Karen has spent December of 2016 and 2017 in Thailand studying Thai massage, eating Thai cuisine and soaking up the culture. Her latest educational interest is in Reusi Dat Ton, a holistic self-care system of Thailand which includes self-massage techniques and joint mobilization. When Karen is not teaching yoga you'll find her with her new grandson, Elliot.
Ty will get you on the right exercise track as he makes you laugh. Originally from Belfry, Kentucky, he is a certified Personal Trainer, corrective exercise specialist, and senior Fitness Coach. When Ty is not leading fitness classes or personal training sessions as Hilton Head Health, he enjoys trail bike riding, fishing, boxing, playing percussion drums and telling jokes.
Louise is a Certified Group Fitness Instructor through the Aerobics and Fitness Association of America, as well as a Certified Personal Trainer. She has been working in the fitness industry for more than 25 years. Louise specializes in safe instruction for multiple populations. Louise earned a Bachelor of Science degree in psychology from the University of South Carolina and has worked in fitness throughout her career.
Gretchen's mantra is "you've got to move to keep moving." She firmly believes that you need to love what you do so you will keep on doing it! For example, find activities that excite you and make you feel good, and then keep moving! A native of the Washington, DC area, Gretchen moved to Hilton Head in 2005 and started teaching fitness at H3 in 2009. She loves teaching at H3 mainly because of the guests, so many of whom return over the years. It is such a positive environment, everyone at H3 is motivated to do better, be healthier.
She is a certified Personal Trainer (Aerobics and Fitness Association of America), a Group Exercise Instructor (American Fitness Training of Athletics), a certified Burn at the Barre instructor and Aerobic Dance Clinician. She holds water certifications from WaterArt, NETA, and AEA in different disciplines including arthritis, sports conditioning, and shallow and deep water workouts.
Her background is in dance, so she enjoys teaching Retro Dance and Barre, but her #1 teaching love is WATER fitness. She feels that water is the gym of the future. It is therapeutic for all and water workouts are low or non-impact so they are safe for all fitness levels.
Ashley is one of Hilton Head Health's amazing fitness instructors. She is passionate about making others feel capable of reaching their goals by cheering them on and always having a warm and welcoming smile. Ashley recently graduated from Texas State University with a Bachelor’s degree in Exercise Sports Science and a minor in Business. She is also a Kilgore College graduate with associates in Fine Arts concentration in Dance. Ultimately, she sees herself traveling the world, living on a beach and teaching others how to live a healthy lifestyle.
Paul keeps you fit and safe in dark alleys. He teaches self-defense classes at Hilton Head Health. He has 15 years of martial arts experience and holds a second-degree black belt. His specialties include Aikido, Jujitsu, and Karate. Paul helps guests build confidence to go through life.
Doreen is your chief encourager! She puts her fitness knowledge and passion for people to great use as a fitness instructor at H3. She joined us in 2015 and is a certified Fitness Instructor and Senior Fitness Coach by the International Sports Science Association as well as a certified TRX instructor. She enjoys challenging our guests to find FUN in fitness and infuses her motivating energy and encouraging spirit into each class she leads. You’ll find her instructing TRX, Outdoor Circuit, Ultra Circuit, Aquatic classes, and BEachFIT.
When not teaching fitness classes at H3, Doreen is a USCG Master Captain and loves being out on a boat. You may even find her behind the helm as a guest Captain or First Mate on an H3 Sunset Cruise with Captain Megan!
Doreen believes fitness is a journey of mind, body, and soul, and at H3 our guests get the opportunity to explore all three. Her favorite part of working at H3 is watching our guests discover just how fun and enlightening this journey can be, and returning guests put a big smile on her face!
Darren Macioszek is the Sous Chef at Hilton Head Health. He received her Bachelor’s degree from Ohio University and his Food Production Certification from Clemson University. Originally from a rural suburb outside of Pittsburgh, Pennsylvania, Darren’s passion for food first developed on his grandparent’s farm. This early exposure to sustainable and natural foods led him to a career as a chef and restaurateur. Each of Darren’s two restaurants, both located in Bluffton, SC, offered a farm to table emphasis. After moving on from the restaurant business, Darren focused on intimate “underground” catering and pop-up food events utilizing locally sourced and foraged foods from the region.
Jamel makes sure you are fed and well hydrated. He is a local who found a passion for the food and beverage industry. He's been at H3 for more than two years and now enjoys the role of Food and Beverage Manager. Jamel ensures that all meals come from the kitchen correctly and in a timely fashion. He also oversees the servers to make sure that all guests are happy and enjoying their dining experience. Here at H3, he enjoys helping our guests reach their health and wellness or weight loss goals. When he's not at H3, he enjoys spending most of his time with his wife and daughter.
Heather Brodie is the Food and Beverage Supervisor at Hilton Head Health. She began her career at H3 as a server with 18 years of food and beverage experience, as well as multiple honors for her service. Here at H3, she provides excellent hospitality to our guests with the support of our culinary team. She enjoys helping our guests reach their health goals and is inspired by their stories. Her free time is spent with her husband and her chihuahua Peachiz.
Chef Thomas Carrig was a Research & Development scientist in the polymer adhesives industry for nearly 20 years before pursuing his passions for food and nutrition. He graduated from Johnson & Wales University with an Associate of Applied Sciences in Culinary Arts and a Bachelor of Science in Culinary Nutrition. Prior to joining the Hilton Head Health team, Thomas served as Sous Chef at a weight loss center and also operated his own personal chef business in Charlotte, NC serving nutritious food to health-conscious families and professional athletes.
He is credentialed as a Nutrition & Dietetic Technician, Registered and a member of the Academy of Nutrition & Dietetics. In his free time, you can find him at a farmer’s market, golf course, or the beach.
Originally from New York, Kate packed up and moved to the beach in 2015. She graduated from The State University of New York at New Paltz, where she studied Art and Education. Kate joined the Hilton Head Health team in 2017 as a Server, transitioned to the Program Concierge team, and now handles the day to day operations of the Indigo Spa. She loves working with the guests, and strives to meet and exceed expectations! In her spare time, Kate loves spending time outdoors, practicing yoga, reading, and playing with her cats. She recently completed her Yoga Teacher Training 200 Hour certification and enjoys teaching yoga on the beach.
Maureen is your key to tension and stress relief. Originally from Buenos Aires, Argentina, Maureen has been a Massage Therapist at H3 since 2005. She began her holistic journey at 19 when she earned her degree from Educating Hands School of Massage in Miami. Her passion for helping people and deepening her knowledge continued as she became a certified yoga instructor in 2009. She is currently earning her certification as a Holistic Health Counselor. Throughout the years she has been trained in diverse techniques that now combine into a unique massage custom-tailored for her guest’s particular needs. Her favorite part of her job is being able to not only witness but also be an aid in people’s journey to better health.
Christy can help you recover from a workout or massage your cares away. She is a National Board Certified LMT, Compassionate Touch Practitioner, and is CPR/First Aid Certified and Red Flower Certified. She also holds a Bachelor of Science Degree in Exercise Physiology with a concentration in Fitness Management and a minor in Business from the University of South Carolina. Christy has been a Licensed Massage Therapist for nine years, working in a variety of settings from spas, hospice, and in-home massage. She loves the work that she does!
Carey will help massage you towards your wellness goals. Originally from Virginia, Carey has lived on the Island since 1998 and has worked as a massage therapist for the last ten years. He graduated from The DoveStar Institute on Hilton Head Island, which taught the art of Kriya Massage. Kriya Massage is often referred to as a "bodywork dance" in which the practitioner creates his or her own “artistic movement” and massage style unique to each client. During this dance, there are many different modalities are incorporated including Swedish, neuromuscular, trigger point, acupressure, yoga, and myofascial manipulations. He believes that massage therapy is necessary to not only relieve stress but to maximize the benefits of any personalized health and wellness experience.
Claudia will perform magic on your nails. Originally from Mexico, Claudia moved to the Hilton Head area when she was young. She was licensed to provide nail services when she was a junior in high school. She started her nail career at the Sonesta Resort in Shipyard Plantation then joined Hilton Head Health's Indigo Spa as a nail technician. In her free time, she enjoys running, traveling and being a mom.
Laura has been a National Board Certified massage therapist for 14 years. She has a Bachelor's of Science degree in Studio Art, 50 hour Thai Yoga Massage Certification, as well as 200 hour Yoga Teacher Certification. It was Laura's creative spirit and her passion for a holistic lifestyle that lead Laura to massage therapy. Laura completed her first 500 hours of her National Board Certification with Dovestar Holistic Institute where she later taught massage. Laura has extensive Kriya Massage, Lymphatic Drainage, and Scar Work training as well as experience in Myofascial Release, Craniosacral Therapy, Neuromuscular, Trigger Point, Reflexology, Strain Counterstrain, and Reiki. Always deepening her knowledge, Laura is looking forward to continuing her Thai Yoga Massage training later this year. Laura trusts her intuition therefore never does the same massage twice because "everybody is changing in every moment".
Lisa is an expert at a variety of massage techniques. She graduated from Dovestar Institute for Massage Therapy. She also has a Bachelor of Science degree in PRT Management from Clemson University and graduate studies in Physical Therapy from Valdosta University. Lisa has 10 years of experience as a massage therapist. She specializes in Kriya massage, neuromuscular massage, trigger points, myofascial release, reflexology, therapeutic/sports massage, stone therapy, chair massage, deep tissue, colon hydrotherapy, and reiki.
Alex is a vital part of the Indigo Spa as the receptionist. Graduating in 2017 as a Veterinary Technician, she found her passion for reception after realizing she was allergic to animals! Originally from Havelock, North Carolina, she moved to the Hilton Head area for the beautiful beaches and a place to relax. In her free time, she likes to paint, play with her dog Emmy, and watch movies with her husband.
Deposit & Payment Policy:
$1000 deposit for each week reserved is due at the time of booking. A $500 deposit per person is due at the time of booking for H3 Healthy Getaway. The balance remaining is due at check-in. All fees are payable by cash, check, or credit card. All guests must present a major credit card for incidentals upon arrival which will be charged prior to departure.
Standard Cancellation and Change Fee:
Deposit is fully refundable if cancellation is received 28 days prior to arrival date. 100% of the deposit will be forfeited for cancellations made within 28 days of arrival. Reservation changes made within 28 days of arrival are subject to a $500 per week rescheduling fee. There is no refund for early departures less than 7 nights. For reservations longer than 7 nights, an early departure fee of $1000 per week will be applied to any additional full weeks (7 nights) that were previously booked. H3 Cash is non-transferable and non-refundable.
Flex-Policy due to COVID-19: Reservations can be changed or canceled at no charge up to 14 days before your scheduled arrival – deposit is fully refundable if cancellation is received 14 days prior to arrival date. For requests made within 8-14 days of arrival, the full deposit will be placed on file for use within 12 months. For requests made within 7 days of arrival, the deposit, less a $200 processing fee, will be placed on file for use within 12 months. There is no refund for early departures less than 7 nights. For reservations longer than 7 nights, an early departure fee of $1000 per week will be applied to any additional full weeks that were previously booked. H3 Cash is non-transferable and non-refundable.
We will assess your individual level of fitness, determine what activities are safe, and develop a plan in accordance with your goals and needs.
Memories flourish around the dinner table with a well prepared, creative meal. Come join us for delicious food, worldly wines and meeting new friends in our Healthy Kitchen for this family style dinners.
Let us be the host of your next dinner party. Preparation and execution of the three-course meal is demonstrated by Chef Karla, and then served up with a perfectly paired wine. Recipes included.
Lunch is on us while our Healthy Kitchen Chef demonstrations the meal and offers insider’s tips to making healthy cooking simple and fun. Recipes included.
Learn how to plan, prepare and cook healthy dishes with your own private Chef. These 75 minute sessions focus on goals, skills, and recipes for a well-balanced, healthy meal plan. Hilton Head Health Recipes are included to bring home.
15 Minute Preliminary Consult: Free of Charge
75 Minute Private Cooking Lesson: $275 for the first session and $250 for any additional
75 Minute Shared Cooking Lesson: $150 per person with a maximum of 4 participants
Our Healthy Kitchen chef will prepare table side while you enjoy a guilt free, interactive, multi-course dinner paired with the perfect wines.
Themes include the Classic American Steakhouse, Cest si Bon, Italian vs French, A Taste of the Low Country, Mexican Fiesta – Oaxaca Style and many more seasonal menus! See the Event Calendar for the upcoming schedule.
Events do not exceed 650 calories. Wine selections are not included in the caloric range.
Learn to cook the H3 way. Using readily accessible fresh and wholesome ingredients, our chefs will demonstrate nourishing meals that will keep you on track. We put the focus on simple, fast and healthy dishes that will call your name after a long day. Recipes included.
Join a pair of Hilton Head Health expert chefs for a fast-paced demonstration of quick, fresh, and healthy dishes that can be prepared in less than 30 minutes. You’ll be impressed at what they come up with using only common ingredients and readily available foods. Whether you sit back and watch, or jump in and help, 2 Chefs…2 Stations is a must. Samples, wine and recipes are included.
Experience cooking as if you were in the comfort of your own kitchen. With six fully equipped workstations our Hilton Head Health Chefs work with you as you develop this essential healthy life skill. Classes vary seasonally and emphasize local fresh ingredients. Sample sessions include Sushi, Salmon 3 Ways, Soups, and 15-Minute Meals.
Limited to 12 participants
Join our Healthy Kitchen Chef and Registered Dietitian for a meal planning class focusing on positive food choices that provide the nutrients and energy you need to maintain good health. It is the Hilton Head Health way you can take with you.
It’s a perfect setting to meet with Kathryn to discuss what’s on your mind…would you like to update your look? Help you understand what colors and style are best for you and your body shape? She will guide you and answer your questions.
60-minute session – $175
Ultimate Image Package – $400
Includes style consultation and 2-hour personal shopping experience.
This is a wonderful experience to help you create and understand which styles are best for you. Kathryn will shop with you to find the proper fit, colors and styles. Perfect opportunity to buy clothes that you will love to wear…everyday!
2-hour Individual – $275
2-hour Couple/Group – $175 per guest (3 guest minimum)
Ultimate Image Package – $425
Includes style consultation and 2-hour personal shopping experience
H3’s Health Screening includes the following assessments: weight, body measurements, body mass index (BMI), resting heart rate, resting blood pressure, and a lipid profile (fasting glucose, HDL, LDL, total cholesterol, triglycerides).
FMS uses seven different fundamental actions to assess your overall body movement. Not a fitness test – it is used to measure posture, symmetry, and the risk of injury within the joints and muscles of the body. FMS identifies which exercises and therapies will improve your strength and mobility, and which to avoid, allowing for the development of a safe and effective fitness program.
Would you like to know the number of calories you are burning each day? A Metabolic Assessment will provide you with an accurate measure of your resting metabolic rate and a personalized plan to help you achieve your weight management goals.
A counselor uses cognitive-behavioral strategies to help surface and provide a deeper understanding of issues standing in the way of developing and maintaining a healthy lifestyle.
45-minute session – starting at $150
Our Registered Dietitian will evaluate your current nutrition habits and provide recommendations for improving your comprehensive nutritional plan.
45-minute session $125
Practice simple meditation and relaxation techniques for everyday life to assist the body in releasing acute and chronic stress.
30-minute session $70
Review current health status, goals, and strategies for professional insight from one of H3’s Health Specialists.
45-minute session $100
Work with a certified instructor to master your mat routine, ensuring a well-rounded core and flexibility program you can do anywhere.
45-minute session $110
In this deeply relaxing experience, assisted yoga postures are used to direct the intensity of the stretch and pressure points applied by the practitioner in a combination of acupressure, gentle rocking, and spine mobilizations.
50-minute session $135
Customize your Yoga practice with a personal session with our Yoga Specialist.
The rhythmic breathing and flowing movements of more than 100 exercises performed on the Pilates reformer provide a low-impact, efficient training solution for all fitness levels. An excellent choice for improving core strength, flexibility, and mindfulness.
With six fully equipped workstations, you’ll have the opportunity to work with our chefs side by side for expert advice on techniques, time saving tips, and healthy conversions.
Classes vary seasonally and emphasize local & fresh ingredients. Sample sessions include Sushi, Salmon 3 Ways, Soups, and 15-Minute Meals.
Redefine your shopping list, gain insight on optimal food selection and learn how to manage the tempting aisles to make your grocery cart an H3 Smart Cart.
90-minute session $175
Learn how to plan and prepare healthy meals with your own “private chef.” Includes a pre-consultation with chef to personalize your lesson based on individual goals, skills, and palette.
75-minute session $275 | Shared session $150 pp
This total body stretch and toning session on the Pilates reformer will address muscle tightness or imbalance in common problem areas such as the hamstrings, low back and shoulders.
Myofascial rolling promotes faster muscle recovery by breaking up scar tissue and alleviating muscle tension. It’s followed with cold therapy for reduced inflammation and stress on your joints.
30-minute session $65
Heat therapy facilitates blood flow and warms the muscles to facilitate PNF stretching (Proprioceptive Neuromuscular Facilitation), an applied technique used to train the muscles for improved mobility and body awareness.
Great for core strength and balance, take your workout outdoors and explore the Low ￼country wildlife from your paddle board.
Explore the Island’s inter-coastal waters and all the unique marsh habitat has to offer. Guided tours are scheduled for guests of H3 in a variety of locations around the Island. Fees vary
Hilton Head Island has over 75 miles of bike paths. Rent a beach cruiser for the week to explore the natural beauty that Hilton Head Island has to offer.
Available through H3 at Shipyard Golf Club. Fees vary
Available through H3 at Van Der Meer Tennis Center. Fees vary
Fine tune your swim technique or develop a personalized water aerobics routine with one of our water fitness specialists.
45-minute session $95
Love to dance? Optional sessions include Zumba, barre, salsa, line dancing, hip hop and more.
45-minute session $95 | Shared session $75 per person
“Total Resistance eXercise” (TRX) is a suspension system that promotes functional strength, improved flexibility, balance and core stability. The wall or door-mounted straps create a simple station that uses body weight and gravity to vary intensity – an ideal full body training strategy for home or travel.
A 45-minute review of your personalized exercise routine. The prescription will include 12 exercises combining strength and flexibility designed for a time efficient routine at home. Also included is a personalized cardio routine that caters to personal limitations and goals. This is a 2-part series; part 1 is 30 minutes, part 2 is 45 minutes.
Train with one of our fitness coaches for an individualized workout designed for your fitness level, goals, and preferences.
30-minute session $65
45-minute session $95
The Indigo Spa offers recovery services to help your body repair itself after a vigorous workout or an active day at the beach.
Cool Stone Peppermint Lower Leg Treatment — 35 Minutes — $70
Relax your feet in an ice bath of our Hinoki Mint foot soak which assists with recovery. Your feet and lower legs will then be treated to a cold stone massage with essential oils that relieve muscle tension and inflammation. A cold peppermint towel wrap follows with a cool, soothing Ocean Lotion to finish with a deeply hydrating touch.
Warm Stone Cardamom Lower Leg Treatment — 35 Minutes — $70
Melt away in a warm Neroli foot soak for muscle ache relief. Warm stones and Cardamom Amber Oil are then massaged into your feet and lower legs, promoting improved circulation with a warming effect. Warm towels infused with Lavender are used to reduce stress, followed with our soothing Red Flower French Lavender Lotion.
Miracle Mint Lower Leg Treatment — 35 Minutes — $70
This hot-cold therapy begins with a warm Hinoki Mint soak followed with a lower leg massage using Naturopathica’s Arnica Oil to reduce muscle pain. Your lower legs are enveloped with a Moroccan Mint Tea Silt Purifier to calm and soothe the skin and reduce swelling while your feet are treated to a massage with our cooling Mighty Mint Cream.
*An Express Pedicure may be added to any Lower Leg Treatment.
Thai Yoga — 50/80/110 Minutes — $135/$175/$230
Thai Yoga is given with the guest fully clothed on a comfortable mat on the floor. This modality includes acupressure points, energy work, reflexology, scalp massage and yoga-like stretching. Thai Yoga can not only help you relax but also improve circulation and range of motion. This recovery service can make a positive impact on your physical and psychological wellness. No previous yoga experience is required.
Reiki — 50/80 Minutes — $115/$170
Reiki is a Japanese technique for mental and spiritual healing, stress reduction and relaxation. It is based on the principle that the therapist can channel energy with the guest by means of light touch, to activate the natural healing process and restore physical and emotional well-being. To enhance the restoration of your spirit, a chakra stone will be gifted for you to bring home. Wearing loose fitting, comfortable clothes for this service is suggested.
To help customize your Reiki experience, let your licensed massage therapist know if you would like your service to include scalp and neck massage or a foot massage.
Sink into an infinitely loving embrace as the scent of Chinese Jasmine settles the mind, restoring the body and spirit. Designed by SPARITUAL, Gold 2-step Flexible Color System creates a long-wearing, smudge-resistant, high-shine finish that doubles the wear of your typical manicure. The nail lacquers and nail care essentials are vegan, formulated without any harsh chemicals and are cruelty-free.
Mindful Manicure — 25 Minutes — $35
Experience a swift relaxing encounter during your Gold Mindful Manicure. Nails are finely groomed and perfectly polished while the Infinitely Loving Signature Massage will restore and balance your mind, body, and spirit.
Indigo Signature Manicure — 40 Minutes — $50
The Gold Signature Manicure not only doubles your wear but revitalizes your skin. Nails are finely groomed and perfectly polished while the skin is renewed with an infinite body scrub and enveloped in a detoxifying masque. Your experience ends with our signature massage and relaxing inhalation technique.
Mindful Pedicure — 40 Minutes — $45
Experience a treasured moment with an easy-on/easy-off, long-wearing Gold Mindful Pedicure that doubles your wear. Your tired feet will be refreshed and conditioned while nails are finely groomed and perfectly polished. Finish off with the Infinitely Loving Signature Massage to restore and balance your mind, body, and spirit.
Indigo Signature Pedicure — 60 Minutes — $65
Treat your toes to an easy-on/easy-off, long-wearing Gold Signature Pedicure that doubles your wear. Your tired feet will be refreshed, conditioned and softened while the skin is renewed and wrapped in a detoxifying masque. Nails are finely groomed and perfectly polished, including a signature massage to restore and balance your mind, body, and spirit.
Gel Manicure — 60 Minutes — $50
A true chip-free extended-wear color. Gel goes on like polish and lasts for up to two weeks. Service includes maintenance of the nail (cuticle care, shape, buff, polish, finish) and a soothing hand massage.
Brow Shaping $25
Chin Wax $25
Lip Wax $25
Brow Tint $25
Lash Tint $25
Relax with one of our luxurious and highly effective facials. The Indigo Spas’ personalized facial treatments, sourced from world-renowned skin care experts Skin Authority and Eminence Organic Skin Care, will maximize your skin’s performance and help restore its glow!
Farmers Market Organic Facial 50 Minutes $130
Relax while one of our highly trained estheticians customizes a lavish treatment that will bring out the best in your skin. Based on your skin care concerns, our Eminence Organic Skin Care line has products that will assist in clearing, calming and brightening your skin.
Fit & Firm Transformational Facial 50 Minutes $160
This results driven, Skin Authority treatment will resurface and remove dead skin layers, while repairing individual conditions related to acne, aging, hyper-pigmentation and sensitive skin. A powerful dose of antioxidant Super C Serum is applied to fight damage and protect your skin for a more vibrant youthful condition. While a personalized mask sets, enjoy a tranquil arm and hand massage. Skin tone is instantly brighter, fine lines and wrinkles softer and smoother, and collagen is stimulated after one treatment.
Indigo Organic Signature Facial 80 Minutes $210
Start with a seasonal sugar scrub and Apricot Oil application on your back to relax and exfoliate. Gently turn upright and continue the experience with our Farmers Market Organic Facial. Based on your skin care concerns, our Eminence Organic Skin Care line has products that will assist in clearing, calming and brightening you skin.
Fit & Firm Express Facial 20 Minutes $75
Mimicking our 50 minute transformational facial, this compressed treatment will resurface and remove dead skin layers to minimize lines, reduce breakouts, and brighten skin. Your skin is left feeling smoother and more youthful, with a clear, healthy appearance.
Go Back Facial 20 Minutes $75
The back facial exfoliates dead, dry skin cells and removes excess oil. Skin Authority’s glycolic resurfacer will work deep into the skin to cleanse and disinfect congested pores to help prevent future breakouts and oil buildup.
Customize your facial by adding one, or more, of our Skin Authority Face Enhancements. All face enhancements must be added to a facial.
The 5 Minute Eye Lift $15
This instant eye lift will tighten and firm the delicate skin tissue around your eyes while smoothing lines and wrinkles and brightening tired, dark eyes.
Firming Neck & Décolleté Treatment $15
Reverse signs of aging on an over-exposed neck and décolleté. This unique treatment resurfaces dry skin cells while smoothing fine lines and wrinkles to give an even skin tone that is clearer and brighter.
Fit & Firm Eye & Lip Treatment $15
This intensive booster treatment provides immediate results! Designed to help strengthen sagging, slack eyelids, minimize crow’s feet and reduce puffy, dark circles around the eyes. It also reduces fine lines and wrinkles around the mouth, while softening, smoothing and plumping the lips with a boost of collagen-stimulating ingredients.
Our Signature Services & Rituals, specifically designed for The Indigo®, were created to assist in healing and deep relaxation. Choose one of our signature services for an experience exclusive to our guests.
Treating yourself is critical for a healthy body, mind, and soul. Our techniques evolved from the world’s richest healing traditions using products with only the finest ingredients. Relax with a massage or body service brought to you by Red Flower, Eminence Organic Skin Care, and Skin Authority.
Swedish Massage* — 50/80 Minutes — $115/$165
Unwind your body and mind with a gentle relaxing full body massage.
Sore Muscle Deep Tissue Massage* — 50/80 Minutes — $135/$185
Our deep pressure massage is beneficial in releasing chronic tension, reducing soreness, and loosening tight muscles.
Vitamin D Massage Enhancement — $15
Skin Authority’s topical Vitamin D is Vitamin rich including D, A, E and K. The topical elixir helps revitalize dull looking skin and reduces breakouts and irritations. It also reduces inflammation and redness leaving you with an illuminated glow.
*Can be added to a Swedish or Deep Tissue Massage
Arnica and Warm Towel Massage — 50/80 Minutes — $140/$195
Your sinuses open to a steaming bowl of hot water and eucalyptus oil as this firm therapeutic massage penetrates your tight muscles. Hot towels and heat packs will be applied as Arnica Oil is massaged into your body, reducing inflammation and creating all-natural pain relief. As a special treat for your tired feet, our Mighty Mint Rescue Cream stimulates circulation and calms strained muscles.
Indigo Custom Massage — 50/80 Minutes — $150/$195
Whether you are in need of deep tissue work or just to relax, this service is perfect for you. Choose one of our natural therapeutic oils and your therapist will customize your massage to suit your individual needs. To assist with healing, this services includes a cool smooth crystal amethyst face massage.
Oil Options/ Benefits
French Lavender – promotes relaxation, helps with insomnia and anxiety, relieves burned or irritated skin
Ocean – opens lungs, reduces inflammation and soreness, provides a cooling effect
Cardamom Amber – warming, penetrates deeply into sore muscles
Essential Omega Fresh Berry – boosts hydration, high in omegas, promotes healing
Arnica – All natural pain relief and anti-inflammatory, reduces bruising
Apricot – Highly hydrating and moisturizing, anti-aging, tightening, firming & assists with decreasing the appearance of stretch marks
Unscented – For those with allergies, this is a nut free, unscented oil
Warm Stone Massage — 50/80 Minutes — $150/$200
Warm stones and cardamom amber oil are used to melt away tension and loosen stiff muscles.
Couples Massage — 50/80 Minutes — Price Varies
Pick your favorite massage and enjoy being pampered with a loved one by your side.
*Massages must be the same length of time
Naturally Slimming Ritual — 80/110 Minutes — $220/$275
Reveal truly healthy, toned and youthful skin in this Red Flower body ritual! Start with a vigorous exfoliation of coffee, olive stone, and lemon which helps tone and contour to reduce the appearance of cellulite and varicose veins. Next, a lymphatic masque is applied, designed to reduce water retention and increase lymph flow. While your skin is absorbing the masque, enjoy a scalp and acupressure facial massage. Wash off your masque in a warm shower and finish with a full body massage.
Healing Ocean Escape — 80/110 Minutes — $185/$230
Awaken the senses, open your lungs and inhale the East Coast air in this Red Flower body ritual that exfoliates, hydrates and releases muscle tension. Begin with a sea mineral salt exfoliation to smooth skin, followed by a soothing lymphatic masque. After a warm shower, eucalyptus oils and a cooling ocean lotion complete your full body massage.
Nature Ritual — 80/110 Minutes — $185/$230
During this Red Flower body treatment, your skin is nourished and purified with a bioactive berry white peat exfoliate. A lymphatic masque is applied followed by an ionizing mist to help tone and revitalize. After a warm shower, this ritual closes with a full body massage using essential fresh berry oil serum and an application of Arctic Cloudberry Cream to promote youthful skin.
Soul to Sole Ritual — 80 Minutes — $220
Drift to sleep with our Skin Authority luxurious body and face experience. A body exfoliation, conditioning hair treatment, soothing foot ritual and relaxing mini facial will hydrate and nourish while firming and toning your skin. You will leave feeling better from the inside out.
Lymphatic Wrap — 50 Minutes — $140
Start with a warm shower using our yuzu mimosa sea algae wash to help hydrate and calm your skin. Next, enjoy a soothing full body wrap that will profoundly nourish and repair dry and damaged skin, and assists with lymphatic flow. Finish with a cooling application of our Ocean Lotion. This Red Flower service is great for reducing and healing a sunburn.
Farmers Market Organic Body Service — 50 Minutes — $130
Using our Eminence Organic Skin Care, we offer a new organic body service with each season! Ask an Indigo Spa associate what is being offered during your visit!
Customize your spa experience by combining two or more services below, or use as an add-on to enhance your massage, body, or facial service.
Scalp and Neck Massage — 25 Minutes — $55
Relax the mind, encourage circulation and reduce stress. Can be added to any massage, body or face service.
Foot Treatment — 25 Minutes — $60
A soothing and exfoliating sugar scrub along with reflexology, a natural healing art that incorporates the use of pressure on specific reflex points in the feet, is used in this foot treatment. Both relaxing and therapeutic, this service promotes wellness and is a great addition to your massage, facial or pedicure!
Fit & Firm Express Facial — 20 Minutes — $75
Mimicking our 50 minute transformational facial, this compressed treatment will resurface and remove dead skin layers to minimize lines, reduce breakouts, and brighten skin. Your skin is left feeling smoother and more youthful, with a clear, healthy appearance.
Back Facial — 20 Minutes — $75
Our back facial exfoliates dead, dry skin cells and removes excess oil. Skin Authority Glycolic Resurfacer will work deep into the skin to cleanse and disinfect congested pores to help prevent future breakouts and oil buildup.