Behind the Bluff

Our fitness journey is shaped more by our mindset than our workouts, and consistency rather than perfection is the key to lasting results.  • The concept of "maximizing the minutes" recognizes that formal workouts represent only 2.7% of our weekly time • Small behaviors throughout the day—like posture choices and screen habits—compound to impact health outcomes • "Consistently doing...

Chef Beth Cosgrove shares her extraordinary journey from culinary school graduate to global chef, exploring how her 17 years abroad shaped her approach to food and leadership at Palmetto Bluff. Her experiences across kitchens in Hong Kong, Shanghai, Dubai, and Amsterdam provide fascinating insights into cultural differences, communication challenges, and the universal language of hospitality. • St...

Megan Teed, physical therapist and co-founder of the Wellco, shares her journey from being diagnosed with scoliosis at age 11 to developing innovative treatment approaches that go beyond traditional physical therapy. • Personal experience with inadequate scoliosis education in PT school, receiving only one hour of instruction on the condition • Three fundamental components of effective scoliosis t...

Steven Potter, head PGA golf professional at Palmetto Bluff's Crossroads course, shares insights from his 13-year journey at the property and his lifelong relationship with golf. His passion for the game began in high school, evolved through competitive junior tours in West Virginia, and led to collegiate play before bringing him to the unique community of Palmetto Bluff. • Initially a baseba...

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 tr...

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 grad...

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 gre...

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 differ...

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...

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 nutritio...

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,...

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. • Beg...

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 • Al...

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 usi...

Golf course superintendent Michael Minks takes us behind the scenes of Palmetto Bluff's May River Golf Course, a Jack Nicklaus design that opened in 2004 and provides a unique, secluded golfing experience where almost no hole can be seen from another. • From Navy electrician on F-18 fighter jets to Ohio State turf management graduate • May River Golf Course nicknamed "Fantasy Land"...

Core strength is often misunderstood, with many equating it solely to having a visible six-pack, when in reality it involves a complex group of muscles that stabilize the entire body and protect the spine. • Core consists of four main muscle groups: transverse abdominus (deep "safety belt"), internal/external obliques (rotation), rectus abdominis (six-pack), and the diaphragm • Six-pack...

Experience the transformative power of meditative art with Jessica Hooper, a mindfulness instructor who integrates creativity with emotional well-being. She shares her personal journey through anxiety, motherhood, and grief, and how these elements shaped her practices in art as a tool for mindfulness.  • Introduction to mindfulness in creative practices  • Jessica's background and artistic jo...

This episode invites you to explore the often-overlooked shoulder joint, its complexities, and common issues that arise. We tackle mobility, stability, and how improper technique can lead to pain or injury.  • Discussing the importance of shoulder mobility and its impact  • Detailing the common causes of shoulder pain  • Examining the relationship between stability and injury prevention  • Tips fo...

This podcast episode dives into the best practices for aging golfers, featuring insights from PGA Master Professional Bruce Wilkins. We discuss the importance of holistic coaching, mindset shifts for improved performance, and practical strategies for mitigating the effects of aging in golf.  • Holistic coaching approaches for aging golfers  • Assessing individual capabilities and physical limitati...

Chef Nate Beriau from Montage Palmetto Bluff shares his culinary journey, the importance of community-driven dining, and how personal wellness influences leadership in the kitchen. He highlights the unique identities of each restaurant managed by his team and the reopening of Buffalo's as a casual, community-focused dining option. • Chef Nate's transition from a fine dining focus to a lu...

This episode explores the transformative journey of Craig Hysell, from navigating bankruptcy to achieving personal and professional fulfillment as a firefighter and coach. We discuss how embracing discomfort, cultivating self-awareness, and fostering community can lead to lasting wellness and meaningful connections.  • Craig's evolution from adversity to success  • The significance of communi...

This episode delves into the journey of Jason Kimes, the Vice President of Home Building at Palmetto Bluff Builders, illustrating his transition from law enforcement to residential construction. We explore the architectural styles, community values, and the unique design elements that make Palmetto Bluff homes a remarkable place to live. • Jason shares his background from law enforcement to homebu...

In this episode, we speak with Adam Diewert, the head superintendent of Crossroads Golf Course at Palmetto Bluff, about the unique challenges of creating and maintaining a reversible golf course. Adam shares insights into the intricate processes behind turf management, the collaborative efforts required for a successful golf course design, and his passion for enhancing player experiences amidst th...

This episode emphasizes the importance of taking action as the final step in the Staircase to Change framework. Focusing on practical strategies, relatable examples, and the significance of accountability, we motivate listeners to transform their aspirations into reality through actionable steps. • Recap of previous steps: being present and getting direction • Understanding the significance of tak...

In this enlightening episode, we explore the critical step of getting direction in your life, emphasizing the importance of creating a personal map. By establishing actionable values and understanding your motivations, you can navigate daily distractions and align your actions with your goals.  • The staircase of change framework features three steps: being present, getting direction, and taking a...