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.
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
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.
