Get Out of Your Slump: Good Posture Tips to Relieve Pain and Stress

Poor posture is often due to our daily activities such as hours of sitting in front of a computer, slouching while driving and watching television, and leaning forward when cleaning, gardening, etc. Nobody thinks about his or her posture all day---the trick is programming yourself into creating new habits.

To help change those bad habits, start by strengthening the muscles of the neck, back and core. Pilates offers many different exercises, for all levels of ability, which strengthen the back and core. Examples include the hundred, single leg stretch, plank and swimming. Resistance exercises such as reverse flies and rear delt row will strengthen the posterior deltoids and help keep your shoulders from rounding forward.

Exercises that focus on posture correction, including those that incorporate relaxing the shoulders away from the ears and pulling the chin towards the back of the head to align the spine, are helpful for eliminating bad slouching habits. Stretching and reducing stress is also key. A gentle style of yoga can help increase flexibility in the chest and shoulders and the breathing exercises do wonders for turning stress into bliss!

My recommendation is to find a trainer that can assist you with learning these different exercises; proper form and technique is essential to see results.

Related articles

• Train For Life: Good Posture (charlotte.news14.com)

Does Too Much Cardio Exercise Slow Down Your Metabolism?

Image via Wikipedia

More then 30 minutes of cardiovascular exercise does NOT slow down your metabolism. The number of calories burned during cardiovascular exercise is mostly based on body weight, exercise time and exercise intensity. The greater the body weight, time and intensity; the more calories burned. Research also shows that the body's metabolism is elevated for a period of time after a cardiovascular exercise session.

Besides cardiovascular exercise, strength training also helps elevate metabolism. Muscle is metabolically active tissue. However, after age 30, metabolism slows by 5 percent each decade due to age related muscle mass loss. There is nothing you can do to prevent this, but you can slow down the loss of muscle with strength training. Not only will you burn calories while strength training, but as you gain muscle your metabolism will be elevated all day long.

Below are the American College of Sports Medicine and American Health Association exercise guidelines for healthy adults under age 65.

• Do moderately intense cardio 30 minutes a day, five days a week, or
• Do vigorously intense cardio 20 minutes a day, 3 days a week, and
• Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Related articles

• Don't believe the hype about fat-burning exercise (nationalpost.com)

Aerobic vs. Anaerobic Exercise: What is the Difference?

Your body has two sources of energy: sugar and fat. Sugar, stored as glycogen in the liver and muscle cells, is the easiest from of energy for your body to use. Glycogen is the bodies preferred source of energy. Fat on the other hand, requires more work/time to be used as energy. Oxygen must be present for your body to burn fat for energy, but not to burn glycogen.

Aerobic respiration uses oxygen as its energy source. Aerobic exercise can be any type of exercise that causes your heart rate to increase, makes you breath harder than normal, but can be sustained for a significant length of time. Examples are activities such as jogging, aerobic classes, biking, and swimming.

In anaerobic exercise, muscles do not receive enough oxygen; they react by burning glycogen in higher quantities than fat. Anaerobic exercise is usually performed in sets requiring intense bursts of energy. Examples of this type of exercise include weight training, sprinting, and plyometrics.

A balanced and effective workout routine is usually a combination of aerobic and anaerobic exercise. Both forms of exercise have their own benefits. Aerobic exercises increase endurance, energy and stamina, burn calories for weight loss, strengthen the cardiovascular system, and improve overall health. Anaerobic exercises increase muscle mass and strength, decrease body fat, and raise the basal metabolism causing your body to burn more calories even when at rest.

Stretching the Truth: Why Experts Recommend Stretching After Exercise

Flexible muscles allow your joints to move through a full range of motion. Having flexible muscles improves daily performance and balance making tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Your muscle's ability to shorten and lengthen quickly in a full range of motion will also aid in preventing injury and increasing sport performance.

There are several different types stretching techniques, each with it's own benefits. Most often people use a stretching technique called static stretching as the warm-up for their exercise program. Static stretching involves reaching to a point of tension and holding the stretch for an extended period of time while the body is at rest.

In the last few years, several studies have found static stretching before a workout or playing a sport can make you slower and weaker. While static stretching may not be recommended before an activity, it is very effective in increasing flexibility after an activity. After activity, static stretching takes advantage of the warm, pliable muscles and connective tissue, and lengthens muscle fibers. Over time, post-activity stretching has been found to improve all-around joint range of motion.

One the other hand, stretching for a warm-up should do two things: loosen muscles and tendons to increase the range of motion, and literally warm up the body. A well-designed warm-up starts by increasing body heat and blood flow. Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. This is the stretching technique that should be used as a warm-up to increase power, flexibility and range of motion for performance.

Related articles

• New Ideas on Proper Stretching Techniques (webmd.com)

Grey Sky Films Celebrates 10 Years

Energy in Motion was invited to Grey Sky Films 10 year anniversary celebration! Grey Sky - You do amazing work and we are so glad we found you! Congratulations!

Check out the Director of Energy in Motion, Tiffiny Twardowsky on their video...

Tips For Eating Out The Healthy Way

Most of us want to be health conscious but, let’s face it, preparing healthy, fresh meals three times a day takes immense amounts of time. It is not often realistic to spend that much time fixing meals after spending a full day at work or taking care of children. Today more and more people are instead eating out for sake of convenience and time. But how do we still maintain a healthy balance when eating out? There are a few simple things we can do to improve our overall health when eating out, whether we eat out once a month or twice a day.

The first thing to take into consideration is portion size. This is a huge problem in eating out that can often lead to weight gain. Most restaurants provide larger meals than you should be eating in one sitting. These meals are also different than the ones you would prepare for yourself in a healthy way. They are often loaded with extra calories, so while you could eat three bowls of whole grain cereal at home and get a moderate amount of calories, one large, rich hamburger might fill your calorie quota for the day. So a basic key to eating out is eating less of your main meal. One way to control this if you are at a restaurant is to ask only half your meal to be brought out and the other half boxed to take home for later. If you are eating fast food, a smart way to go is ordering a kids meal which has more appropriate portions.

However, we all want to be satisfied at the end of a meal and how do we do that if we are not eating tons of food? We can help control our appetite in a variety of ways. One way is to carry around healthy snacks, maybe some good quality granola bars that you can take between meals to help with hunger. Another recommendation is to drink one to two full cups of water before eating your meal. Not only is water important to your health and hydration, it will help you become full faster. You should also consider taking a multivitamin. Often we crave certain foods when we have nutrient deficiencies. It is also just a smart idea to take a multivitamin especially if we are eating out so we can be sure to get in our vitamin and mineral needs. Also ordering a side salad or a healthy soup can help fill you up with less calories before beginning your meal.

One more thing to think about is making healthy choices to start with. Order a water instead of a soda or coffee or alcohol. Water is the best drink for you and helps you cut out needless calories. Most menus now have meals that are marked as low fat, or healthy choice. Go for those meals. Also think about healthy substitutions you can make?soup instead of the fries the meal comes with, or fresh fruit.

There are many simple ways to eat out the healthy way if we just pay attention to what we eat and how we eat it. From multivitamins to drinking water, don’t let your health get out of control because you eat out.

Article Source: http://www.articlealley.com/article_1019297_23.html

Eat Well at Work: Tips and Ideas to Make Better Choices

The workplace can be a nutritional battlefield with doughnuts in the break room, co-workers’ candy bowls, and afternoon birthday cake. More organizations are coming up with strategies — like healthy meeting guidelines — to help employees make better food choices.

But when it comes to wellness, workplace culture change can happen at a glacial pace — so don’t rely on corporate policies to protect you from nutrition pitfalls. Take charge of your choices to nourish your mind and body — so you can move through your day feeling fantastic and doing your best work.

Create a Plan
Make a habit of meal-planning once a week — simply map out your breakfast, lunch, dinner, and snack ideas for each day. Then, make a shopping list and stock your fridge and cupboards. Download your worksite’s cafeteria menu and decide when to buy lunch and when to brown-bag it. Freeze dinner leftovers for grab-and-go meals — and prepare snacks and lunches the night before. Planning ahead gives you more choices — and saves money.

Rise and Dine
It’s no secret that starting your day with a power breakfast is vital when it comes to all-day energy — and weight management. Skipping breakfast might seem to cut calories, but studies show it actually promotes weight gain and stifles brain function. Not hungry in the morning? Eat dinner earlier and cut back on bedtime snacking.

Choosing a variety of fruits, vegetables, lean proteins, low-fat or skim dairy products, and whole grains with your morning meal is your best bet for a high-energy day and reduced risk of cardiovascular disease. Including protein-rich foods like eggs, nuts, seeds, and dairy products starves off hunger more effectively than a mostly carbohydrate meal. Try these delicious, easy-to-fix ideas:

• Blueberry smoothie with low-fat yogurt
• Nut butter or sunflower seed butter on whole-grain toast with fruit
• Scrambled eggs with basil, oregano, tomatoes, bell peppers, whole-grain toast and orange juice
• Whole-grain hot cereal topped with a sliced banana, 2 tablespoons chopped walnuts or almonds, and skim milk
• Roll up a whole-wheat tortilla with Neufchatel cheese and strawberries

Sensible Snacks
Skip the vending machines and stock your own scrumptious snacks for long-lasting vim and vigor. Pair complex carbohydrates with protein and a small amount of fat for sustainable energy — and control portions to avoid calorie overload:

• Whole wheat crackers and low-fat cheese
• Sliced bell peppers, baby carrots, whole-grain pita slices, and hummus
• Apple slices with 1 tablespoon peanut or sunflower seed butter
• ½ turkey sandwich on whole grain bread with low-fat cheese and mustard
• 1 ounce of almonds with a cup of mixed fruit

Lunchtime Cuisine
Avoid fatty foods and highly processed fare, which can leave you feeling sluggish and wanting more after a meal. Instead, choose foods close to their natural state whenever possible — they’re more satisfying, more nutritious, and more likely to sustain you through the afternoon. Check out these examples:

• Whole-grain pita stuffed with 1/3 cup homemade egg salad (made with reduced-fat mayo) and vegetables
• Vegetable soups: mushroom-barley, chicken-vegetable, or potato- broccoli, for example. Pair a bowl of soup with a ½ sandwich and a cup of grapes or strawberries.
• Whole-wheat burrito with low-fat refried beans and/or lean ground beef and vegetables plus pair of mandarin oranges.
• Spinach, arugula, and romaine salad tossed with cherry tomatoes, onion, peppers, carrots, and 1 ounce of cubed low-fat mozzarella. Top with 2 tablespoons of light vinaigrette. Add a whole-grain dinner roll with deli turkey on the side.
• Find healthier restaurant choices with the Healthy Dining Finder.

Sweets for the Sweet
It’s OK to treat yourself to a little something sweet as long as you keep the portions — and calories — under control. In fact, a small periodic indulgence may help prevent binge-eating that often results from restrictive eating habits. Tricks and tips:

• Fill up on fiber while curbing your cravings with fruit and berries.
• Keep only single-serving portions of chocolate and other high-calorie treats at your work station.
• Steer clear of the vending machine, with its super-size candy bars and multiple-serving bags of candy.
• Make some homemade trail mix with dried cranberries or bananas, nuts or seeds, and pretzels.
• Savor it. Satisfy your taste buds with smaller amounts by eating slowly, fully experiencing the treat’s appearance, scent, taste, and texture.

Additional Resources

• Workplace Wellness: Healthy Eating on the Job, New Jersey Cooperative Extension: http://somerset.njaes.rutgers.edu/pdfs/fs1106.pdf
• The Many Benefits of Breakfast, WebMD: www.webmd.com/diet/features/many-benefits-breakfast
• Tips for Making Healthier Fast Food Choices, HelpGuide.org: http://helpguide.org/life/fast_food_nutrition.htm

ACE FitFacts Reprinted with Permission. Original article: http://www.acefitness.org/fitfacts/fitfacts_display.aspx?DCMP=RSSFitFacts&itemid=3117

A Fit Body, Mind is Goal of Energy in Motion

Energy in Motion was featured in Hanover Florham Park This Week!!! Here's the article...

What services does Energy in Motion provide?
We offer on-site fitness and wellness services for corporate and private clients, allowing busy people to take a proactive approach to health, fitness and stress management. Services include group exercise classes such as yoga, pilates, bootcamp, kickboxing, etc. personal training and wellness seminars.

Why did you start the business?
Tiffiny Twardowsky: Growing up, I was always physically active. I loved learning about the body, how it works and how it moves. In high school I started working as a lifeguard at a local fitness center. While I was there, I learned how to teach aerobics and started teaching aerobic exercise classes on a regular basis.

To further my learning, I majored in movement science in college. I continued on and received a master's degree in health fitness management as well. During the course of my education, I always shared what I learned and began teaching a wide range of group exercise classes and working one-on-one with clients. The thought of sitting behind a desk for eight hours didn't appeal to me, so I decided to "love what I do by doing what I love." Thus, Energy in Motion was born.

If you could do it again, what would you do differently?
I think I would trust myself more and seek out a business mentor. Starting your own business, especially at a young age, is scary. Having an expert to call upon or share ideas back and forth would have been very helpful.

What's the best business advice your parents gave you?
They advised me to never give up and to find your passion in life. I have definitely done both!

What personality trait helps you the most?
I'm very outgoing and personable, but not overbearing. I don't force wellness and exercise; I educate, allowing people to find their own path to a lifestyle that works for them. I'm there to share my knowledge, encourage and help people reach their goals in a positive way. My upbeat nature and excitement about exercise and wellness gets others excited. This makes exercise fun, which makes people return for more. You need to find "fun" in what you do. Over the years, I believe this has really helped me connect with my clients, whether they are corporate or private.

What's the hardest part of the job?
Nobody likes to do the filing or follow-up with people about late bills. The administrative tasks are definitely unglamorous. Also, finding new clients can be challenging at times. You are looking 24/7 for new clients, networking, listening for opportunities. ... it doesn't end when the workday is over.

The easiest?
Really, any part of my job that has me working with people and sharing what I love is easy to me. Teaching group exercise classes are way up there on my list of favorite things about my job. Seeing people having fun with exercise and coming back again and again is so rewarding.

What's your least expensive product or service?
I offer on-site group exercise classes, which means corporations or organizations can provide my services at a much lower rate.

The most expensive?
Obviously, in-home personal training and private yoga/pilates training sessions cost the most. These individuals are getting undivided, personalized attention for the entire time the trainer is there.

Describe your most unusual customer, job or work experience.
While I was attending graduate school in Washington, D.C., I taught exercise classes at a facility that had a large population of deaf people. They all loved my class, but I noticed that it was challenging for them to follow the different moves. To prevent them from getting frustrated, I created sign language for exercise classes. It was a big hit for everyone! It allowed people who couldn't hear me to follow the steps, and was a great cueing technique for "visual learners." To this day, I still use many of those signs in class so that people can hear, and see, the upcoming steps.

When you leave the business, what will you do?
I'd have to say retire! Since my business is my baby, and I love what I do, I can't see me leaving to do something more fulfilling. This meets all my dreams. Retirement is a long way away in the future.

In one sentence, tell us why clients should call you.
Energy in Motion LLC allows businesses of all sizes to provide the luxury of on-site health and wellness at an affordable rate to their employees. Fitness is not something only huge corporations can afford to offer their employees any more.

Where can we try a class in the Florham Park-Hanover area?
Try out one of our community Fitness Fusion classes held right here in Whippany. Fitness Fusion classes, a combination of pilates, strength training and yoga. Sessions begin from 7 to 8 p.m. on Sept. 9 at the UACCNJ, 60-C North Jefferson Road. Sign up for eight to 10 classes at $10 per class, or $15 for individual classes. Purchased classes must be taken within the 10-week session. You can register the first day of class. Everyone 15 years and older is welcome.

Three Things Every Exercise Program Should Have

A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.

Aerobic exercise does good things for your cardiovascular system and is an important part of weight management. Muscular conditioning can improve strength and posture, reduce the risk of low-back injury and is an important component of a weight-management program. Flexibility exercise is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness.

1. Aerobic Exercise
Aerobic exercise can be as simple as walking. Walking, jogging, jumping rope and dance-exercise are good forms of weightbearing aerobic exercise, which is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time and during which the individual’s body is not supported in some fashion.

There are also non-weightbearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing.

Keep the pace comfortable. A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace. You can measure your exercise heart rate to check the intensity of your exercising, or you can take the “talk test.”

To measure your heart rate, take your pulse as soon as you stop exercising. Count your heartbeat for 10 seconds, then multiply by six to convert it to a one-minute heart rate. If you keep your exercise heart rate within a range of 55 to 90% of an estimated maximum heart rate (220 minus your age), you’re doing well.

The talk test is even easier to use. Just exercise at a pace that allows you to carry on a conversation while you’re exercising.

How often should you exercise? Three to five days of aerobic activity is fine for general health maintenance. If you’re trying to lose weight, aim for five to six days a week, being sure you take off at least one day a week.

How long should you exercise? Work up to 30 or more minutes per session (or three 10-minutes sessions per day) for general health maintenance. For weight loss, gradually work up to 45 minutes or longer at low to moderate intensities in a low- or non-impact activity.

2. Strength Conditioning
Pick calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.

Start with a weight that’s comfortable to handle and perform eight repetitions. Gradually add more repetitions until you can complete 12 repetitions. For greater strength conditioning, add more weight and/or more repetitions, in sets of eight to 12, when the exercise becomes easy.

3. Stretching for Flexibility
Proper stretching involves holding a mild stretch for 15 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all of the major muscle groups.

One Last Thing to Remember . . .
Always check with your doctor before beginning any exercise program, especially if you’re a man over 45, a woman over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

Ace FitFacts Source: http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2627

Additional Resources
About.com: www.exercise.about.com/cs/exbeginners/l/blimplement.htm
About.com: www.exercise.about.com/cs/exbeginners/a/exbasics_2.htm

Should I Stretch Before a Workout?

Flexible muscles allow your joints to move through a full range of motion. Having flexible muscles improves daily performance and balance making tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Your muscle's ability to shorten and lengthen quickly in a full range of motion will also aid in preventing injury and increasing sport performance.

There are several different types stretching techniques, each with it's own benefits. Most often people use a stretching technique called static stretching as the warm-up for their exercise program. Static stretching involves reaching to a point of tension and holding the stretch for an extended period of time while the body is at rest.

In the last few years, several studies have found static stretching before a workout or playing a sport can make you slower and weaker. While static stretching may not be recommended before an activity, it is very effective in increasing flexibility after an activity. After activity, static stretching takes advantage of the warm, pliable muscles and connective tissue, and lengthens muscle fibers. Over time, post-activity stretching has been found to improve all-around joint range of motion.

One the other hand, stretching for a warm-up should do two things: loosen muscles and tendons to increase the range of motion, and literally warm up the body. A well-designed warm-up starts by increasing body heat and blood flow. Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. This is the stretching technique that should be used as a warm-up to increase power, flexibility and range of motion for performance.

Reps, Sets, Weight? Strength Training Help!

When starting any new exercise program you should check with your doctor first, especially as you get older. Once you get the go-ahead from you physician, start slowly. The muscles in your body need to adapt to each new workload being placed on it. When starting a new strength training program, be conservative with the amount of weight you chose to lift. Go with a lighter weight and slowly work up from there. Give your body time to recover after each workout. As your body adapts and becomes stronger, you can increase the weight. If you start too heavy it could lead to a build-up of lactic acid in the muscle causing Delayed Onset Muscle Soreness (DOMS).

The American College of SportsMedicine recommends eight to 10 strength-training exercises for each major muscle group to be competed twice per week, with a weight that can be lifted eight to 12 repetitions for each exercise. This is a great starting point and depending on your health and fitness goals, maybe all you need. However if you're getting bored with you program, have more aggressive fitness goals, or just want some variety, go ahead and change it up. What works for one person may not for another. There are lots of ways you can vary a strength training program; reps, sets, weight, exercise, speed, type of equipment, exercise variations just to name a few. You can also incorporate agility drills, plyometrics, balance training, calisthenics, power exercises, etc. The sky is the limit!

Play with your workout. Find what you like. Find what works for you. Along with form and technique, those are two of the most important aspects of your workout.

Reminding Yourself What Exercise Can Give You

According to estimates, 45 percent of Americans will make fitness and weight loss resolutions in the New Year. Unfortunately, statistics show that within a few months, most return to old lifestyle habits. To help stay motivated, remind yourself all that an exercise has to offer.

The benefits of exercise for health and fitness are numerous. One of the major proven benefits is an increased protection against cardiovascular disease. Regular exercise also works synergistically to help control other risk factors to coronary heart disease such as obesity, stress, high blood pressure, cholesterol and triglycerides. It helps reinforce positive lifestyle factors including an enhanced self-image, a healthier diet and smoking cessation. Exercise helps control weight and maintains healthy bones thereby decreasing the risk of osteoporosis. Put all these benefits together, and you get a better quality of life. Improving the quality of life makes daily tasks easier to accomplish and allows life to be enjoyed to its fullest. These are just a sample of what regular exercise can do for you.

SPECIAL OFFER FROM ENERGY IN MOTION!

Any new Energy in Motion client that registers to hold three months of fitness classes at their location will receive a free health and wellness seminar* for their employees.

Energy in Motion offers a wide range of fitness classes perfect for your location. Our offerings include:

• Zumba
• Kickboxing
• Pilates
• Yoga
• Yogalates
• Step
• Resistance Training
• Sports Conditioning
• Boot Camp

Not sure which classes would work best? We are happy to provide a free consultation to discuss your employee’s needs, tour your facility to select a best class location, and select class times that would benefit the employee but not interfere with the work day.

As a thank you for selecting Energy in Motion, we will provide an educational “lunch n learn” program in your office. Among our popular seminars are:

• De-Stressing At Your Desk
• Heart Health
• General Nutrition
• Goal Setting And Motivation
• Portion Distortion

Please contact Tiffiny Twardowsky via email at info@einmotion.com or via telephone at 973-983-9554 to learn more about our special offer and to schedule your free consultation.

Regards,

Tiffiny Twardowsky, MS, RYT

Energy in Motion, LLC

*Free seminar is based on booking three months of fitness classes, with the first month of classes beginning before September 30, 2010 and a first month payment having been received. Seminar is open to all employees and includes 45-60 minutes of information, a Power Point presentation and leave behind materials. Seminar can also be presented as a webinar to include outside office locations.

What's Your Ideal Body Weight?

To determine ideal body weight, you should not rely solely on a bathroom scale or height-weight tables. The scale and Body Mass Index (BMI) both fall short for many people because they don't distinguish between lean weight and fat weight. BMI provides an estimation of fat content in a person's body, and is probably accurate for most people. However, there are people, such as athletes, who weigh substantially more than others of similar heights because they have a relatively high amount of muscle. Their body-weight may be ideal given their lean muscle mass.

Body composition testing (also known as body fat analysis) allows you to determine your ratio of body fat to lean mass. Once you have a baseline, you can track your changes and see how your exercise program and diet are affecting your body composition. Energy in Motion provides body fat testing or you can visit your local fitness center. In just a few seconds you can accurately and safely determine your body composition.

If body fat testing is not available to you, strive for achieving a body weight that is compatible with a healthy lifestyle (ex. healthy diet and exercise). The body weight that results from adopting such a lifestyle will take into account a person's wellness level, genetic potential and a realistic weight goal and will support a healthy, functional lifestyle.

Pilates Primer - by American Council On Exercise

Image via Wikipedia

Pilates Primer
Are you wondering what all the fuss over Pilates is about? Used traditionally by dancers for deep-body conditioning and injury rehabilitation, Pilates (pronounced Pi-lah-teez) is an 80-year-old exercise technique first developed by German immigrant Joseph Pilates. Only in the past decade has it migrated from its long-held position at the fringes of traditional fitness methods such as aerobics and weight training. Hollywood has been a key factor in turning the spotlight on Pilates, as numerous models and actresses pay homage to Pilates for their beautifully toned, fit bodies.

Focusing on the Core
The abdominal, hip and back muscles are often collectively referred to as the body’s core. Pilates exercises are designed to strengthen this core by developing pelvic stability and abdominal control. In addition, the exercises improve flexibility and joint mobility and build strength. How can one exercise technique claim to do so much? The Reformer, a wooden contraption with various cables, pulleys, springs and sliding boards attached, lies at the foundation of Pilates. Primarily using one’s own body weight as resistance, participants are put through a series of progressive, range-of-motion exercises. Despite the appearance of this and several other equally unusual-looking devices, Pilates exercises are very low impact. Instructors, who typically work one-on-one or with small groups of two or three participants, offer reminders to engage the abdominals, the back, the upper legs and buttocks to stabilize the body’s core. Exercise sessions are designed according to individual flexibility and strength limitations.

Pilates exercises are not limited to specialized machines, however. In fact, many gyms across the country now offer Pilates mat-based classes that feature exercises that also stress the stabilization and strengthening of the back and abdominal muscles.

Connecting With Pilates
The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion.

What will all this focus and stabilization get you? Well, according to its adherents, Pilates can help you develop long, strong muscles, a flat stomach and a strong back, and improve posture. Of course, these changes are dependent upon other lifestyle factors, such as a well-balanced diet and regular aerobic exercise. (Though some may claim that Pilates is all you need to develop stamina and endurance as well, an additional cardiovascular component is advisable.)

An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is also the time to become familiar with Pilates’ unique breathing patterns, which don’t always follow the exhale-on-exertion pattern of traditional exercise. Sessions typically run 60 minutes, at a cost of $50 or more for private sessions, and $10 to $30 for group sessions. If you’re more comfortable exercising at home, there are numerous Pilates and Pilates-type videos currently available.

Several home versions of the Reformer also are currently available on the market. Whether you work out at a studio or on your living room floor, Pilates is an excellent way to challenge your muscles, improve flexibility and incorporate the mind/body element into one effective exercise session.

Additional Resources
American Council on Exercise—Pilates Mat Training by Shirley Archer: www.acefitness.org/acestore/p-290-pilates-mat-training.aspxWebMD Video—Yoga Pilates Studies: www.webmd.com/video/yoga-pilates-studies

Selecting a Pilates Instructor

• Finding a fitness instructor who is a good match for your goals and personality can be challenging. The Pilates Method Alliance suggests asking the following questions of any instructor with whom you are considering working.
• Was the instructor trained through a comprehensive training program?
• Did that training program require a written and practical test, lecture, observation, practice and apprentice hours?
• How many total hours were spent in the training program? (The Pilates Method is a knowledge-based method of exercise and training. Time spent in certification training produces qualified teachers.)
• Does the instructor have any other movement-related teaching experience?
• How long has the instructor been teaching Pilates?
• What is the instructor or studio’s philosophy and specialty? Are they able to handle special needs, injuries and rehabilitation?
• Does the instructor or studio teach the full repertoire of Pilates on all types of apparatus?

ACE Fit Facts Reprinted with Permission.

Pilates Primer - Mind/Body - FitFacts - American Council On Exercise(ACE)

Stay Motivated for Exercise

Consistency towards a healthy lifestyle is essential, and staying motivated helps keep that consistency. People are motivated for different reasons; for some it might be appearance, for others it might be the numerous health benefits. Finding and keeping your motivation is important. Here are some ideas that will help.

• Goals are important. Decide what it is that you want out of your program and write down your goals. Establish short-term (weekly), medium-term (monthly) and long-term (6 months +) realistic goals and continually evaluate and adjust them. Keep them with you. When you need a little inspiration, take a look at them.
• Find a form of exercise that you like. What works for one person may not work for another. There are so many ways to exercise: group exercise classes, running, hiking, gardening, etc. If you don't like the mode of exercise, you're not going to want to do it.
• Schedule it just like you would a meeting or lunch. Make every effort to maintain your schedule. Cancellations should be the exception rather then the rule.
• Track your progress. There are many different ways to measure your goals and track your progress. Again, you need to find the method that works for you. Examples are body fat composition, resting/exercise heart rate, amount of weight lifted for a specified number of reps, distance accomplished, intensity level for specific cardio machine, etc.
• Consider the pros and cons. Compare the numerous benefits associated with maintaining a regular exercise program to the costs of leading a non-active lifestyle.
• Focus on the process, not the outcome. Change doesn't happen over night; it takes time. Reaching your goals takes both time and continued effort.

Reduce Employee Stress with On-site Workplace Yoga Classes

More and more companies, medical centers and school systems are discovering that yoga is a cost effective and highly successful way to energize their employees. Yoga is a great way to help manage work related stress. It produces a deep relaxation that eases tension and lowers stress. Yoga teaches us that taking time to relax is very important for good health. When you are relaxed, you are centered. When you are centered, you are calm and peaceful even amid a frenetic, chaotic, competitive world. Worksite yoga classes offer:

• Reduced stress levels
• Improved mental clarity
• Greater physical strength and endurance
• A more positive attitude
• Improved flexibility and balance
• Enhanced creativity, productivity
• Better posture

However, these benefits can be enjoyed off the mat as well. For example, you could perform simple yoga stretches at you desk to help prevent muscle stiffness and eye soreness. You can use a relaxing yoga breathing technique to help you through stressful situations. You could use an energizing yoga breath to help clear your mind allowing you to focus on a certain project. There are also many different meditations that can, for example, help promote inner strength, creativity, self awareness, problem-solving, clarity, coping, healing, positive outlook, etc.

The benefits of yoga reach far beyond the mat. Use the techniques to help you in the office and in your personal life. Contact Energy in Motion LLC to set up your on-site yoga program and help find a solution to reducing workplace stress!

Exercise Ideas During the Workday

There are many exercises you can do at work. For cardiovascular workouts try taking short walking breaks, using the stairs instead of the elevator, walking to someone's desk instead of sending an email, and taking a walk around the building at lunchtime. You can also do strength-training exercises right at your desk, such as triceps dips, squats and wall push-ups. If you have a resistance band/tube you can do dozens of strength training exercises for the entire body. You should also take some stretch breaks throughout the day. You can even do most of your stretching right in your chair. Take a 3-minute break every hour at work and try some of these exercises.

Energy in Motion in the News

At Energy in Motion, we try to instill the importance of eating, exercising and adopting a healthy lifestyle versus eating less and exercising more to meet a certain goal (fit into a bathing suit or looking good for a class reunion). And we are thrilled to know we are making an impact and many of you are listening! We recently received the following letter, which reiterates the above:

Dear Tiffiny:

I just wanted to thank you for helping me revamp my body so I could renovate my home. My husband and I decided to save money by doing most of the remodel work ourselves. It was then that I knew the investment we had been making with you for the last few years would pay big dividends.

The time we spent with you doing yoga, cardio, strength training gave me not only a better understanding of how my body works, but a better body in which to carry heavy loads of demolition debris up 21 steps, out the door, up a hill and into the dumpster...over and over again. And then reversing course with new materials.

After more than a year of effort, our completed home is a cozy castle. As we step back to toast the results, we also say "cheers" to Tiffiny, because we did it all without strains, sprains or other injuries (but plenty of exhaustion). Tiffiny helped us understand our physiology. My once stiff, sedentary and mystifying middle-aged body is now a temple-and a tool.

Regards, Caroline in Morris County

Caroline, we couldn't have said it better ourselves! We look forward to helping you, and all our customers and friends succeed on their journey for a healthy lifestyle. We hope the information in this month's newsletter helps everyone take another step on that path.

Exercising on a Budget: Affordable Exercise Options

I need to start an exercise program without spending money I don't have. Where can I start? Adrianne, Woodbridge NJ

You picked a great time to start exercising. The spring, summer and fall allows you to take your exercise outdoors which is not only better but is also free!

The components of an exercise program should include some form of cardio, resistance training, core training, and stretching. Cardio could be walking, jogging, biking, an exercise class, playing certain sports, etc. It really doesn't matter what you choose. Just find what you like! Resistance training can be simply using tubing and would be a very effective workout. Basic crunches are a great beginner core training workout. A great time for core training and stretching is after a cardio workout when your muscles are warm and pliable.

Other low cost options can be joining a gym, purchasing used equipment online or at garage sales, borrowing DVD's from your local library, visiting motivational and "how-to" websites, or purchasing some inexpensive home equipment such as exercise tubing, a medicine ball, weighted bars, a stability ball, hand weights. You don't need to purchase all of these pieces. You can start a great exercise regimen with just exercising tubing.

Happy Tails Yoga Puts You In “Position” To Stop Cruelty To Animals

2nd Annual Yoga Event Benefits NJSPCA

Yoga lovers, instructors and studios throughout New Jersey are being called upon to stretch, reach and bend into their best cow, dolphin, eagle and downward facing dog pose to benefit New Jersey’s abused animals.

During the month of May, 2010 Happy Tails Yoga is hosting statewide yoga classes to benefit the New Jersey Society for the Prevention of Cruelty to Animals (NJSPCA). The premise of Happy Tails Yoga is simple: during the month of May yoga teachers donate their time by teaching classes, attendees donate their money to take these classes. Happy Tails Yoga turns over 100% of the proceeds to the NJSPCA to benefit mistreated and neglected animals.

Happy Tails Yoga was established in 2008 by Energy in Motion and Rockaway, NJ resident Tiffiny Twardowsky, and co-founders Dina Smodlaka of Colonia, NJ and Carly Porrello of South Plainfield, NJ as a way to combine their two passions: yoga and animals. "Yoga is the country's fastest growing exercise. There's so much good energy and so many good people in this community. Nobody was combining the good of yoga for the good of animals as a way to raise funds," stated Twardowsky. "So I thought of leveraging the yoga community to help do something good for animals in need."

Last year, over 180 animals lovers came together to raise $3,900 for the NJSPCA. This year, Happy Tails Yoga seeks to, in one month, stretch its donation to $5,000.

Participants interested in taking a class can visit the “schedule” section on the Happy Tails Yoga website and are encouraged to check back often as classes are constantly added. For those who cannot attend a class but would like to make a monetary donation, NJSPCA has a donation link on their website specifically for Happy Tails Yoga. You can also mail checks made payable to NJSPCA to:

Happy Tails Yoga
c/o Tiffiny Twardowsky
PO Box 53
Rockaway, NJ 07866

Yoga teachers who would like to donate their time, or facilities that would like to donate their location, can register on the Happy Tails Yoga website as well. The deadline to register is April 15, 2010.

The Difference Between Yoga and Pilates

Pilates and yoga have become popular additions to many people's exercise programs. While both use similar movements and focus on breathing, they are quite different. The goal of pilates is to increase the core strength and core stability of the body. The abdominal muscles, lower back and buttocks, called the "powerhouse," serve as the center of all movement, allowing the rest of the body to move freely. Pilates also incorporates extensive work on a mat and machines emphasizing control, precision and concentration of movement; the focus is on quality not quantity.

The system of yoga is built on three main concepts: exercise, breathing, and meditation. The exercises are a series of poses called asanas. These can range from gentle fluid stretches to vigorous flowing movements that invigorate, strengthen and balance the body and mind. Yoga offers many breathing techniques that can help bring out a specific mind/body effect. One of the most useful breathing techniques, called Ujjayi, helps to calm and center the mind, maintain the body's flow of energy and prepare the body for meditation. The goal of meditation is to focus and quiet the mind, to free the mind from the constant stream of thoughts so that it becomes still and silent.

Whether you chose yoga, pilates, or a combination, both techniques and beneficial and with the help of an experienced instructor, you will surely reach the goals you set up for yourself!

Breaking Through a Weight Loss Plateau

There are several reasons why your weight can hit a plateau, including:

• Fast weight loss. Losing weight too quickly causes your metabolism (the rate at which your body burns calories) to slow down because your body senses it is starving.
• Losing muscle. When you lose weight, up to 25% can come from muscle tissue. Losing muscle can hinder weight loss because muscle is metabolically active tissue that burns calories and helps maintain your metabolism.
• Decreasing your physical activity and/or increasing your caloric intake.
• Reaching your body's particular set point -- the weight and metabolic rate your body is genetically programmed to be. Once you reach that point, it's more difficult to lose weight and even if you do, you're likely to regain it.
• Other health factors, including thyroid problems; medications; quitting smoking; menopause; and pregnancy.

The bottom line to losing weight is consuming fewer calories than you expend. Studies show that people almost always underestimate how many calories they're eating. So if you're struggling with weight loss, you're still exercising, and you've ruled out any of the above reasons for weight plateaus, look at your calorie intake or change your exercise routine.

Happy Tails Yoga: A Cause for Paws

Happy Tails Yoga is a fundraising event for the New Jersey Society to Prevent Cruelty to Animals (NJSPCA), uniting yoga teachers and students for the benefit of animal welfare. During the month of May 2010, we are asking yoga teachers and studios throughout New Jersey to donate their time, talent and location while attendees donate money for taking the class.

Animals are entitled to kind and respectful treatment by the hands of humans; therefore, we are asking all yoga teachers in NJ to help us stop animal cruelty and neglect by teaching/hosting a donation-only Happy Tails Yoga Class. We are working closely with NJSPCA and will have a lot of media coverage for participating yoga teachers and studios.

The more money we raise, the more animals we save! All the information, necessary forms, and how to register can be found on the website http://www.happytailsyoga.org/. Because of teachers like you, we were able to donate almost $4,000 to the NJSPCA last year! We are hoping to surpass that number this year.

If you know anyone who would be interested in teaching/hosting a class or helping out in some other way, please forward this information on.

How to Beat Back Winter Blues

We are smack dab in the middle of winter. Most of us can handle these dreary days, but feel we could use a little boost, even if we're not sure what it is. The answer? Let there be light! Even on the coldest days, a brisk walk around your neighborhood can do wonders. Our article "Lighten Up! How to Beat Back Winter Blues" offers great tips to boost your mood in winter.

Do you ever feel as though your weight loss efforts are being sabotaged despite your best efforts? It could be ingredients added to your food you aren't aware about ("Your Diet on Trial: 5 Lessons From Food Lawsuits") or even the kind of light bulbs you have in your kitchen ("Chubby? Blame Your Kitchen"). These two great articles provide a lot of insight and great information to help you be smarter in your healthy life.

Finally, we love hearing from you! If you wonder about something and have questions, chances are our readers do too. We welcome you to submit any questions you have...whether it's about weight loss, exercise, food, nutrition or the best books and videos to purchase. Shoot us an email and you may see your question answered next month.'Energy in Motion - 7 Steps to Heart Health'

Does muscle turn into fat when you stop lifting weights?

No, muscle and fat are two completely different substances which cannot be interchanged. Weight training causes muscles to hypertrophy (increase muscle mass) and burns calories both from the exercise itself and the increase in muscle mass. When weight training is stopped, muscles atrophy (lose muscle mass). The calories expended from the weight training exercises and the increased muscle mass are no longer a factor, and therefore the body's caloric requirement is reduced. Body fat is subsequently gained when the caloric consumption remains the same. Basically, body fat is gained because the calories consumed exceed the calories expended.

Get Motivated for Change in 2010

Happy 2010. A new year...365 days to fill with not with resolutions, but with actions. 365 days to begin anew, to make changes, to begin another journey of your choosing. But is 365 days too much? To daunting? Our article on "10 Ways to Get Motivated for Change in 2010" will help you make the most out of those days and to feel successful when you look back 12 months from now.

The word "super." It used to be a positive word that had meaning behind it. Now, it's just another adjective for ordering unhealthy fast food, and the super in super size is anything but. Does anyone really want to super size his or her type 2 Diabetes? Learn what you can do by reading "A Burger or Fried Chicken With a Side of Diabetes."

Our newsletter is packed with great information as always, including the above articles and much more. Our reader Lisa wrote in with a great question, check out our response and advice in "Your Questions Answered."

And cheers to a great year of health, happiness and enrichment. Newsletter (Constant Contact)

Fitness buffs start year with boot camp at Lakeland YMCA

MOUNTAIN LAKES -- Every boot camp has a drill sergeant, and the Boot Camp Challenge at the Lakeland Hills Family YMCA is no different.

But instead of a hard-nosed R. Lee Ermey of "Full Metal Jacket'' fame, the Y's drill sergeants -- Tiffiny Twardowsky and Dana Jacko -- don't belittle their subjects into becoming physical specimens bound for the Marines.

"She's a drill sergeant with a heart,'' Twardowsky said of Jacko Saturday morning. Article in Daily Record, NJ