Fit & Healthy

Self-Care: Creating a New Normal!

By Christina DeVoe, Sports, Recreation & Activities Director

Over the past few decades, there have been many events which have created “new normals” in our daily lives. We’ve witnessed tragedies, which have had great impacts on everything from national and international travel to simple gatherings with family members. This fall let’s challenge ourselves to create a NEW NORMAL of self-care for ourselves as we head into the holiday season.

SELF-CARE TIP 1: Get Outside

• Richard Louv coined the term Nature Deficit Disorder.

Evidence suggests we suffer from “Vitamin N disorders.

Spending time in nature reduces stress and anxiety,

ADHD, depression, and more. • By getting sunlight, we are getting Vitamin D which helps with Immunity. Sunlight energizes our T-cells which help us to fight infection.

SELF-CARE TIP 2: Sleep

• It is important to have a nightly routine. By staying consistent, your body becomes aware of when it is time to shut down. • Calm your body and mind however you need to! This can be done through baths, white noise machines, meditation, limiting blue screens, or whatever else works for you. • Make sure you sleep with little distractions. Create an environment you can truly relax in.

SELF-CARE TIP 3: Nutrition Goals

• We can improve our gut health, hearts, muscles, and minds all through good nutrition. • Certain foods can even help with memory loss, inflammation, and energy loss. • We recommend trying foods such as fatty fish, blueberries, nuts, green leafy veggies, and brassicas. • You can also improve nutrition by making a menu for the week. This will help you plan better and avoid impulse eating.

SELF-CARE TIP 4: Fitness

• Exercise can help reduce stress and anxiety. • It is important to move for at least 30 minutes daily. This does not have to be intense and can just be a leisurely stroll or trying a fitness class. • Physical inactivity was labeled a global pandemic in 2012 and accounts for 11% of US healthcare expenditures. • Walking regularly lowers all-cause mortality in older adults.

SELF-CARE TIP 5: Schedule it!

• Keep a schedule to help you stay on top of things. Make sure to reserve some time for yourself. This will help ensure you are engaged when spending time with others.

Remember, it is okay to say no! • You can start by scheduling five minutes with yourself.

SELF-CARE TIP 6: Volunteer

• Giving back to your community can improve your mental health as well. Volunteering shows we can be useful, helpful, and provide happiness to others. The smile you see on someone else’s face, can turn your day around.

SELF-CARE TIP 7: Posture

• By having good posture, you are not only helping your muscles, but displaying confidence.

SELF-CARE TIP 8: Detox from Technology

• Limit your screen time. • Put your phone on “Airplane

Mode” occasionally so you don’t receive a high volume of texts and calls.

SELF-CARE TIP 9: Ditch the Scale

• Focus on a healthy lifestyle. Make sure you are getting the proper nutrients and feeling good. A low number on the scale or a lowcalorie intake does not necessarily mean a healthy lifestyle.

SELF-CARE TIP 10: Schedule a Massage

• Hampton Hall has an onsite spa.

You can contact Tara Gabriel to set up your appointment now and relax your muscles and mind.

It’s been a long and hot summer, so it is time to fall into relaxation. The days will get shorter and the desire to be cozy will strengthen! Your Hampton Hall spa, located in the fitness center, offers restful treatments. Try a therapeutic Swedish or deep tissue massage to loosen up sore muscles, relax from a golf game, or just to treat yourself. Celebrate autumn with a massage, facial or detoxifying body wrap with infusions of Cardamom, Bergamot and Pears.

To schedule a spa appointment, contact Tara Gabriel, LMT & Skin Care Professional, 843-540-0440

fit&HEALTHY

FIT & HEALTHY EVENTS

Dive in Movie: Toy Story 4

SATURDAY, SEPTEMBER 4

Couch to 5k

STARTS MONDAY, SEPTEMBER 13 M, W, F for 10 weeks

Youth Co-ed Flag Football

SUNDAYS, SEPTEMBER 19–OCTOBER 17 1:00 PM-3:00 PM Ages 7-11

14 Day Detox Nutrition Program

KICK-OFF EVENT SEPTEMBER 30 (Program begins October 4)

Revitalize 28 Day Nutrition Program

KICK-OFF EVENT SEPTEMBER 30 (Program begins October 4)

Arts and Crafts

SATURDAY, OCTOBER 9 10:00 AM-12:00 PM Holiday themed art project Ages 5+

Breast Cancer Wellness Fitness Event

TUESDAY, OCTOBER 19

Arts and Crafts

SATURDAY, NOVEMBER 13 10:00 AM–12:00 PM Holiday themed art project Ages 5+

Gobbler 5K Thanksgiving Day Fun Run

THURSDAY, NOVEMBER 25

Arts and Crafts

SATURDAY, DECEMBER 11 10:00 AM–12:00 PM Holiday themed art project Ages 5+

Please visit the Club website for additional details and registration.

fit&HEALTHY

Revitalize 28 Day Nutrition Program

If you are feeling… TIRED • SLUGGISH • MOODY HORMONALLY IMBALANCED FATIGUED • BLOATED

It’s time to… RENEW | REFRESH | RECHARGE | REVITALIZE $365+ per person for the month of October Kickoff event September 30

Let's take 28 days to focus on feeling better and fueling our body with foods that heal. In 28 days, you'll discover: • Your unique health blueprint • Which foods give you optimal energy and jumpstart your metabolism • How to plan your own healthy, stress-free meals • Real life strategies for putting yourself FIRST • The exact steps, week by week, that help you achieve long-lasting results • Tips on cooking healthy breakfast, lunch, and dinner recipes that will leave you satisfied with every bite • Which snacks are healthy and east to make • Tactics for crowding out the bad stuff, so you can bring in yummy foods to replace them – no deprivation! • Easy ways to order healthy everywhere

Here's a peek at what's inside this program: • 4 Weekly eBook Guides with daily prompts • Recipe Guide packed with 70+ recipes • Meal Planners and Shopping Lists for each week • A simple-to-use Food Diary • Cooking Demo • Several Quick Guide handouts • Program Kickoff meetup, individual check-ins from your health coach and a next steps meetup all to keep you motivated and help you stay on track!

Join Holistic Health and Nutrition Coach, Jennifer Wolfe, MS, CSCS, PPSC for this Transformational 28 day Revitalize Program!

Contact the Fitness Center at 843-815-8740 or fitness@hamptonhallsc.com with any questions.

Fun Run

THURSDAY, NOVEMBER 25

Race starts at 9:00 AM in the Fitness Center parking lot. Open to all ages so bring the kids and the dog! Feel free to wear your best turkey hat, pilgrim attire, apron, or table cloth. Festive prizes will be awarded! Register online.

Bocce—That’s How We Roll!

by Christina DeVoe, Sports, Recreation & Activities Director

Bocce, also known as Italian lawn bowling, is a Hampton Hall member favorite and one of the fastest growing sports in the nation. We currently have two bocce ball courts here at Hampton Hall and multiple teams playing weekly, bi-weekly, and monthly. It may surprise you to know that there are 130 players here in the community playing on a team! Over the past year, we have had several informational events led by the Bocce Club group, giving new players the opportunity to learn to play and join a team.

One of the best things about bocce is that it is a very social game. You don’t have to be good to have a great time! While pickleball and tennis require some focus and athleticism, bocce allows for conversation. Many players enjoy a glass of wine or beer while taking their turn on the court, as only one hand is required to throw the ball.

Rules of Play:

Bocce is played with eight large balls and one smaller target or object ball called a pallina. There are four balls per team, and they are made of a different color or pattern to distinguish the balls of one team from those of the other team. Traditionally, the game is played with two teams, with each team having one, two, or four players. Go to usbf.us for more information on bocce in the US.

Bocce sets are available for member use. You can sign out the bocce sets from the Fitness Center. Please reserve your court on the website. You can also join a team. Contact Sig Borkoski at sborkoski8@gmail.com for more information.

Personal Training

• Do you find machine and free weights boring and repetitive? • Do you struggle to find the time to exercise? • Do you see your waistline increasing?

If you answered YES to any of these questions, then we have the solution for you! You can have FUN while you are able to achieve serious results, increase confidence, lose weight, and feel great!

Lisa Servin is a fitness enthusiast! She began her fitness journey after she had her daughter to ultimately lose weight and has been non-stop since. Whether it’s group fitness or personal training, she enjoys an upbeat environment! A certified personal trainer and a CrossFit Level 1 trainer, Lisa also has experience in physical therapy. She is an athlete herself and understands the fundamentals of specific movements to ensure everyone is practicing safe and good form. What keeps Lisa going is her motivation whether inside or outside of the gym, obtaining goals and striving for the best! Let Lisa help you be the best version of yourself. Call Lisa at 843-290-8521 to schedule an appointment today.

The Hampton Hall Fitness Center is equipped with trained and enthusiastic staff to help you reach your fitness and wellness goals.

Tyrone Washington was raised in Stamford, CT, where he had an active childhood participating in sports. He continued his football career at University of Rhode Island. Tyrone is well known for his contagious smile, his positive energy and his ability to make everyone around him feel inspired. As a certified Personal Trainer, Tyrone’s motivation to constantly learn and better himself has allowed him to share his love for fitness and improvement with others. Tyrone is motivated to listen and learn from all of his clients to get to the core of their goals, allowing them to achieve their highest potential, whatever they may feel that is. No matter where you are on your journey or what you want to achieve, Tyrone is ready to help you along the way! Call Tyrone at 843-929-3195 to schedule an appointment today. $45 per 45 minute session