Behind the Bluff

Gemilee Marquez, Personal Training Supervisor at Palmetto Bluff, shares her unique approach to fitness that focuses on core stability first and reveals how her journey from aspiring physical therapist to passionate personal trainer shapes her training philosophy.

• Started with a biology degree before switching to exercise sport science with plans to become a physical therapist
• Found personal training while taking a gap year and discovered the same rewards she sought in physical therapy
• Believes core stability and strength should be the primary focus of fitness training, not an afterthought
• Starts training sessions with core activation before moving to extremities, emphasizing the posterior chain first
• Creates personalized circuit-based workouts with slow, controlled movements for maximum effectiveness
• Views nutrition as 80% of fitness success, with protein intake being particularly crucial
• Most clients seek strength and pain-free movement rather than weight loss
• Loves the growing focus on recovery in the fitness industry
• Cautions against over-reliance on wearable fitness technology and tracking metrics
• Defines wellness as finding balance between mental and physical health

Join us next month as we continue our fitness trainer series with Nader Mirtolooi, who will share his perspective on training and wellness.

Dr. Jane Fruh shares how the Outside Foundation connects youth with nature through immersive experiences while working to protect and preserve local environments through community-based conservation initiatives.

• Executive Director of the Outside Foundation, working to get kids outside and protect local environments in Hilton Head Island, SC
• Kids and Kayaks program takes over 1,100 seventh graders annually onto the water, ensuring all children participate regardless of economic status
• Earth Day HHI initiative engages 25 community groups and 5 schools in cleanup efforts that removed three-quarters of a ton of trash
• Oyster Shell Recycling Program has recycled 165 tons of shells and created 27 reef structures that filter water and provide essential habitat
• The foundation builds "living shorelines" that naturally prevent erosion and support coastal ecosystems
• Dr. Fruh believes in the power of immersive natural experiences: "If they can't touch it and experience it, how are they going to love it?"
• Volunteers can participate in upcoming reef building events, including July 10th at Palmetto Bluff

Visit www.outsidefoundation.org to register to volunteer or learn more about supporting their environmental initiatives.

Dietitian Lindsay Ford unveils six foundational foods that deliver maximum health benefits when incorporated into weekly eating routines. This episode breaks down the science-backed reasons why berries, dark leafy greens, avocado, eggs, potatoes, and yogurt deserve permanent spots on your plate.

• Berries provide brain and heart benefits through anthocyanins, flavonoids, and fiber
• Dark leafy greens supply essential nutrients that can be made more digestible through cooking or blending
• Avocados deliver healthy fats, vitamin E, potassium and versatile culinary applications
• Eggs contain complete protein with all essential amino acids plus choline for brain health
• Potatoes offer affordable complex carbohydrates with potassium, fiber, and vitamin C
• Yogurt supplies probiotics for gut health plus protein for muscle recovery
• Alternative options include beans, salmon, apples, nuts, seeds, and cruciferous vegetables

Remember to actively participate in life on your terms. If you enjoyed this episode on foundational foods, please give us a rating to help others find the podcast.

Casey Bonomo shares the revolutionary approach of OsteoStrong Bluffton, a wellness center changing the game in bone health through a system called osteogenic loading.

• Designed by Dr. John Jaquish after seeking safer methods to increase his mother's bone density
• Complete sessions take just 10-15 minutes per week with no sweating or changing clothes
• Four specialized machines target different body areas through brief, high-intensity force application
• Creates forces equivalent to 4.2 times body weight, comparable to landing from jumps but in a controlled environment
• Helps combat osteoporosis and osteopenia without medications
• Benefits include improved posture, reduced chronic pain, and enhanced athletic performance
• Complementary modalities like the BioCharger provide additional wellness benefits
• Natural bone health strategies include proper nutrition, resistance training, and stress management

Visit OsteoStrong Bluffton to see the facility and learn how this innovative approach can help strengthen your skeletal system.

Our oceans face multiple crises from plastic pollution to overfishing, with impacts extending beyond marine ecosystems to human health, as microplastics invade our bodies and disrupt critical systems.

• Lindsay Gordon shares her journey from teenage scuba diver to Director of Global Programs at Parley for the Oceans
• Every other breath we take comes from the ocean, connecting all humans directly to ocean health
• Recent studies show the average human brain contains microplastics equivalent to a plastic spoon, up 50% since 2016
• Scientists are finding connections between microplastics and health issues including Alzheimer's and declining fertility rates
• Commercial fishing practices are devastating ocean ecosystems with 90% of fish stocks either exploited, overexploited, or depleted
• The AIR strategy (Avoid, Intercept, Redesign) provides a framework for action at individual, community, and global levels
• Simple changes like eliminating single-use water bottles and plastic bags can significantly reduce your plastic footprint
• Choosing glass containers over plastic and buying locally produced food helps reduce exposure to harmful chemicals
• Communities can perform "plastic audits" to identify unnecessary plastics and implement sustainable alternatives
• Wellness comes from connecting to nature, knowing where your food and water come from, and living in harmony with the environment

Let's make an immediate impact by avoiding single-use plastics and switching to reusable grocery bags. These changes benefit not only ocean health but also our personal wellbeing.

Lynn De Witte shares her journey of growing and harvesting food in her 3,000-square-foot garden at Palmetto Bluff, where she's cultivated a plant-based lifestyle for over 35 years. Her garden, Le Petit Jardin, demonstrates how anyone can grow their own food through patience, learning from nature, and starting small.

• Early influences from her grandmother's love of flowers and a nutrition course in the 1980s sparked Lynn's interest in plant-based living
• Eating from your garden creates deep philosophical connections to food, gratitude, and mindfulness
• Companion planting mimics natural ecosystems - like planting basil near tomatoes to infuse flavor through their roots
• Garden design incorporates vegetables, fruits, herbs, and 23 varieties of roses selected for Hardiness Zone 9A
• Morning ritual begins with warm lemon and ginger water, followed by cold-pressed juices from garden ingredients
• Family participation in harvesting creates meaningful connections and turns meals into stories
• Commercially grown flowers often lack fragrance due to breeding for shipping durability rather than scent
• Top five plants Lynn would choose: tomatoes, kale, lavender, roses, and basil
• Three beginner steps: start with plants you love to eat, use containers or raised beds, and learn your growing zone
• Wellness means living in harmony with natural rhythms - "presence over perfection"

Visit Le Petit Jardin's open house on May 10th to experience Lynn's garden and artisanal products. All proceeds support a school garden project in Ghana, West Africa. Contact Lynn at [email protected] for gardening advice.

The foundation of smart training lies in six essential movement patterns every human should be able to execute properly for injury-free movement and lifelong strength. Jeff walks us through his fitness journey and breaks down how to properly approach strength training for optimal results.

• Six foundational movement patterns: squat, hinge, lunge, push, pull, and carry
• Squats work quads, glutes, core, and lower back while improving posture and mobility
• The hinge is the most forgotten pattern - bending at the hips, not the spine
• Lunges provide single-leg work for balance and symmetry
• Push movements are typically over-trained while pull patterns are often neglected
• The carry is the most practical pattern for developing full-body strength and grip
• Focus on quality over quantity, moving slowly with proper form
• Stop or regress any movement that causes sharp pain
• Core bracing is key for proper execution of all movement patterns
• Start with two sets of 6-12 reps, progressing by adding load rather than more sets

When we serve others, true joy comes from a genuine desire to make a positive difference, not from external validation. Don't use appreciation as fuel for your service – the opportunity to help others is the gift.

Captain Tom Shanahan shares his lifelong connection to the water and how his passion for boating led him from scrubbing boats as a child to becoming lead captain at Wilson Marina after service in the U.S. Coast Guard. Tom offers a unique perspective on Palmetto Bluff's pristine waterways, where members can experience peace and tranquility rarely found in today's busy coastal areas.

• Began fishing at age 3 and owned his first boat at age 6, learning the waterways from a young age
• Earned a biomedical engineering degree but left the field to follow his passion for life on the water
• Created a comprehensive boat captain program at Palmetto Bluff offering fishing trips, destination excursions, and educational opportunities
• Emphasizes conservation and sustainability practices on the water to preserve wildlife for future generations
• Provides practical boating safety tips including creating float plans and understanding tidal patterns
• Describes wellness as finding peace on the water where mind and body naturally align
• Recommends emergency position indicating radio beacons (EPIRBs) as lifesaving boating technology

Whether you're an experienced boater or simply love being near the water, finding your peaceful place is essential for wellness and connecting with what truly matters.

Aaron Palmieri from the Palmetto Bluff Conservancy shares his expertise on alligators, exploring their behaviors, habitat, and how to safely live alongside these prehistoric apex predators.

• American alligators date back 8 million years in the fossil record, predating humans
• Adult alligators may only eat 15-20 times per year, using sunlight and ambient temperature to power bodily functions
• Alligators are opportunistic and ambush hunters that will eat nearly anything except humans
• An estimated 350-400 alligators live on Palmetto Bluff property, with their population growing alongside lagoon development
• Males average 11-14 feet with the largest confirmed alligator at Palmetto Bluff measuring 12 feet
• South Carolina has approximately 100,000 alligators compared to Florida's 1.3 million and Louisiana's 2 million
• Female alligators lay 30-50 eggs annually with only 2-14 hatchlings typically surviving to adulthood
• Never feed alligators—it's illegal and conditions them to associate humans with food
• Keep pets leashed near water and maintain at least a 10-foot distance from alligators
• Alligators share a common ancestor with dinosaurs, making them more closely related to birds than lizards

Join us for alligator talks at the Conservancy on April 16th and in August on the water, or email with questions about these fascinating creatures.

Mike Overton, founder of Outside Brands, shares his remarkable journey from starting a windsurfing school in 1979 to building a multi-faceted outdoor recreation enterprise spanning South Carolina and Georgia. He reveals how a chance meeting with Hilton Head developer Charles Fraser taught him that success in the Lowcountry comes down to one word: tides.

• Started with six windsurfers purchased using inheritance from his grandfather
• Met visionary developer Charles Fraser who became a mentor and encouraged focus on tides
• Founded Outside Brands with a mission to connect people to exceptional places, products, and experiences
• Witnessed tourism marketing shift from "golf, tennis, beach" to "nature, history, culture"
• Trains guides as interpretive naturalists who create meaningful connections, not just point out wildlife
• Developed four distinct business divisions including recreation, retail, team development, and destination management
• Created The Outside Foundation which gets every 7th grader in Beaufort County public schools out on the water
• Built 30+ oyster reefs through recycling program that protects salt marshes from erosion
• Emphasizes that wellness comes from finding purpose and connecting to it
• Offers unique experiences like Gullah culture and cuisine tours on Daufuskie Island

To learn more about The Outside Foundation or to volunteer with their environmental initiatives, visit outsidefoundation.org