Motivation 101: Why Do You Want to Lose Weight?

There’s an old saying about when most diets start – tomorrow. It’s easy to understand why diets can be put off, over and over again, until they never happen. Even people who understand that diets shouldn’t be temporary and should be a lifestyle change experience this phenomenon; after all, thinking of all the food you’re not planning to have ever is a daunting task.

But getting started on a healthy lifestyle doesn’t have to be that challenging. It’s all about your attitude and your determination. Most healthy people who used to be a lot heavier or less active, when asked about what finally worked, will tell you that they simply made a decision not to live the way they were anymore. Planning is important of course and keeping your motivation up is necessary, but knowing that it is in your control to make the changes is a powerful tool.

Think realistically about your motivation for getting in shape or losing weight. Is it event-based like a family vacation or class reunion? Maybe it’s because your doctor told you to do so. For many of us, it’s when we look in the mirror and don’t like what we see. Sometimes, we try to lose weight because other people want us to – parents, significant others, etc.

In reality, none of these issues are going to make you successful unless you own them. If your doc said “Lose it!”, you aren’t going to lose weight for your doctor, but you may lose it when you commit to having a healthier body because you want to live longer for your kids and grandkids. Maybe your class reunion sparked a desire to fit into a smaller dress, but it will only really work when you realize that how you look to people you haven’t seen for 20 years is less important than how you see yourself every day.

Many people find that once they start down the road to a healthier lifestyle – if they make it more about the lifestyle and less about the scale or dress size – that they actually start feeling better about themselves almost immediately. You don’t have to reach some imaginary end for it to feel good; you’ll start to feel great simply because you are loving your body and showing it by doing good things to it. That is the key to making a real change.

Stand Up (or Bend or Twist) to End Animal Abuse

Rockaway, New Jersey – Something so simple as a downward facing dog yoga pose can help end animal abuse throughout the state of New Jersey.

For the fourth year in a row, Happy Tails Yoga: A Cause for Paws is hosting their annual statewide yoga event. The event, growing in popularity and momentum is seeking yoga teachers and facilities to donate their time and space throughout the Garden State during the month of May. In exchange for their time and talent, they will be helping to end animal cruelty in all forms right in their backyard.

The premise is simple: a yoga studio donates its space, a teacher donates their time and talent and attendees donate money to take the class. When the class is over, Happy Tails Yoga turns over 100% of the proceeds to the NJSPCA. To date, Happy Tails Yoga has raised over $8,000 in its endeavor to give every animal the respectful life it deserves.

The NJSPCA, a completely volunteer run organization that receives no financial support from the state of New Jersey or its taxpayers, handles approximately 5,300 animal cruelty cases a year. They continue their great work pursing dog fights, removing animals from hoarding or inhumane living conditions, provide low-cost micro chipping and distributing pet food and supplies to the numerous shelters all through charitable donations.

Happy Tails Yoga was established in 2008 by Energy in Motion and Rockaway, NJ resident Tiffiny Twardowsky as a way to combine her two loves: yoga and animals. Both passions have grown out of her involvement with Happy Tails Yoga. “I have become so involved with the NJSPCA, in a way I never thought I would. I know the work of Happy Tails Yoga and all those who help make it a success each year is really giving animals a voice. It goes to show you that the idea of one person can help make a difference,” states Twardowsky.

Studios and yoga teachers who would like to donate their time can register on the Happy Tails Yoga website (http://www.happytailsyoga.org/registration_form.htm)  or contact Tiffiny directly at info@einmotion.com. All participants will be featured through various social media sites and other public relations efforts.

Living Healthy at Work

Workplace Luch (Photo credit: AlyssssylA)

The mantra of every man or woman in a high-commitment job who also wants to lose weight is “If only…”. First you head to work in the morning, where you’re on the go non-stop until lunch, cramming down some food as quickly as possible or even at your desk while checking email. Then you’re back to business, working until you look up and notice it’s the end of the day or worse, it’s past the end of the day and you’re the only one left. Sometimes you may have work to take home or have longer days. How is living a healthy lifestyle supposed to occur when you eat, sleep, and breathe work? It’s easier than you think!

First, explore your options that may already exist at your work. Do they offer on-site fitness facilities or classes? Is there a group of coworkers who go to work out together or supporting each other through a diet? What is already in place that can help? Then, come up with your exercise plans based on your own needs as well as your schedule. Can you wake up an hour earlier in the morning? Is there a gym close by your work or home to cut down on traffic time? Do you prefer swimming, biking, yoga, or jogging? 

Find ways that you can integrate your exercise plans in your day. If you can only manage a short workout before work in the mornings, during your lunch break, close the door and do a 20 minute Pilates, yoga, or Tai Chi routine; these exercises can often be done with little to no sweating so you can get back to work quickly without an extra shower.

Consider your meal plans that function with your work day as well. If you find yourself rushing in the morning and skipping breakfast, have something ready each day that you can take with you – maybe low-fat yogurt with granola and a grapefruit. For lunch, take something with you that you can keep tucked in your purse so that you don’t have to worry about the time or inconvenience to microwave your meal or be tempted to eat out. Tuna wraps with an apple and some low-fat string cheese can make for an easy, healthy meal that you can eat in spurts as you need to while you’re on the go.

Let people at work know what your goals are and that you’d appreciate if they didn’t try to cajole you into eating unhealthy items. If there will be a celebration or potluck luncheon, bring something you know you can eat.

Work can take over your life if you let it and while it’s completely true that you shouldn’t let it determine the rest of your life, the reality is that to some extent, it does. Rather than be frustrated that work usurps your energy and time causing you to make unhealthy choices, work with your schedule and your environment to find what works for you. It may not be perfect, but it’s definitely a serious step up from doing nothing at all.

Related articles

• Weight Loss and Healthy Meal Plan Ideas (foodonthetable.com)

6 Tips for Creating and Sticking to an Exercise Schedule

Adhering to an exercise routine can be a challenge, but creating a schedule can help you stay on track. The American Academy of Orthopedic Surgeons suggests how to create a workout schedule:

1. Create a weekly schedule that includes time off.
2. Start out by scheduling moderate-intensity exercise of about 30 minutes per session, including a variety of activities from walking to gardening.
3. Consider scheduling shorter intervals at first, such as by allocating two 15-minute workouts per day instead of one 30-minute block.
4. Avoid skipping a workout in the beginning if you feel sore, unless you feel severe pain or notice any swelling.
5. Schedule workouts in the time of day that's most comfortable. Avoid exercising just after a meal or outdoors when it's too hot or too cold.
6. Wear comfortable, supportive shoes that fit well.

Related articles

• Health Tip: Set an Exercise Schedule (nlm.nih.gov)
• 5 Benefits of High Intensity Interval Training (HIIT) (einmotion.blogspot.com)

5 Benefits of High Intensity Interval Training (HIIT)

High intensity interval training, or HIIT, is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. An example might sprinting for 30 seconds and then jogging or walking for 1 minute, repeating this workout routine numerous times. Because HIIT workouts are very intense, they generally last a shorter period of time, usually about 6-20 minutes. HIIT briefly pushes you beyond the upper end of your aerobic exercise zone as compared to traditional steady-state exercise (where you keep your heart rate within your aerobic zone). Therefore HIIT offers benefits that steady-state exercise doesn't.

1. HIIT is far superior when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can take in during exercise. Over time your cardiovascular system becomes more efficient so you body doesn't have to work as hard during exercise or rest making any activity easier to do.
2. HIIT is time-efficient for those who don't have a lot of time for exercise. It's an ideal workout for a busy schedule, whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. 
3. Equipment is not necessary for a HIIT workout. Although running, biking, and jumping rope are great, you don't need equipment to get your heart rate up fast. You can incorporate exercises such as high knees, fast feet, jumping lunges, burpees, jump squats or anything plyometric.
4. Following the HIIT protocol means you can workout anywhere. If the weather is beautiful, take your workout outside. If you don't feel like driving to the gym or maybe you are traveling for work, workout at home or in the hotel room. And if you ever run out of ideas or need more variety, hire a personal trainer for a few sessions. The sky is the limit for putting together your HIIT exercise program so you will never get bored.
5. The more vigorously you exercise, the more calories you'll burn. Even if you increase intensity for just a few minutes at a time, according to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise.

With these benefits also come some challenges. HIIT is a very intense workout and should be modified for beginners. If you are starting out, find a personal trainer that can guide you slowly. Also, due to the high level of intensity and the amount of time necessary to appropriately recover from the exercise session, it is recommended to do no more than two days of HIIT per week, allowing at least one full day of recovery between training sessions.

Related articles

• How 1-Minute Intervals Can Improve Your Health (well.blogs.nytimes.com)

9 Reasons to Get a Personal Trainer

Image via Wikipedia

There's nothing like a good workout session to boost your mood and keep you healthy, and while you can get the workout by yourself, personal trainers can help you go that extra step to ensure the time you spend in the gym is as efficient as possible. Personal trainers are a good investment, not only to keep you motivated but also to support you along the way. Still not convinced? Here are 10 reasons getting a personal trainer is a good idea!

1. They teach you new things. If you're new to the gym experience, getting a personal trainer is a smart idea. Many gyms offer a free session at sign-up to help you get familiar with the machines, and more in-depth sessions can help perfect your form.
2. They're sometimes your therapist. Having friend drama? Your trainer can be the perfect person to talk it out with while you're bending, balancing, and lifting.
3. They are an objective eye. We all have areas we'd like to work on, and personal trainers can not only tell you realistically what to expect with each workout, but also how to optimize a session to target different muscle group.
4. They're better than a mirror. Watching yourself while you work out can help you make sure your form is correct, but it's even better when someone is there to tweak it while you work.
5. They push your limits. Just when you think you can't go anymore, you'll be told to "hold for another minute" or do "10 more reps." And what do you do? You do it, and are all the better for it.
6. They hold you accountable. This one can be important for me, especially when happy hour is calling my name. It's much harder to justify blowing off an appointment with a personal trainer than just your own freestyling time at the gym.
7. They keep you from plateauing. A personal trainer always has a new workout up her sleeve to keep you having fun and seeing results!
8. They keep count. OK, maybe this is just me being lazy, but I just love the fact that someone else is keeping track of my reps, especially when I can barely lift my arms (let alone think) anymore.
9. They love to see you sweat. Who loves to see you at your disheveled worst more than your trainer? All those huffs, puffs, and sweaty faces just tell them that they're doing their jobs!

What do you love about your personal trainer?

Is Your Personal Trainer Listening to Your "Inner Voice"

Image via Wikipedia

All exercise, including everyday tasks and playing sports, has the potential for injury. Join a gym or hire a quality Personal Trainer and you will be asked to sign in informed consent explaining the risks of exercise. But that doesn’t mean we shouldn’t be active and participate in an exercise program, including yoga. Injuries happen; it’s inevitable no matter what you do. You can get injured just walking to your car. However a teacher/trainer should understand the needs and ability of the client and honor that….ALWAYS. An exercise, protocol, intensity level, yoga pose, etc that works for someone may not be good for someone else. Good teachers/trainers encourage clients to listen to their “inner voice” and use that as a guide for how hard to push. Bottom line, if it doesn’t feel right, it’s not right for you.

Tips for a Healthier Body at Any Age

Exercise can transform anyone at any age! In fact the older we get, the more beneficial exercise becomes to better our health both aesthetically and internally. It's well known that exercise helps reduce or even prevent the severity of many health issues such as heart disease, diabetes, cancer, high blood pressure, high cholesterol, etc. It also helps make our daily tasks and chores (such as walking to our car after a long day of work, climbing the stairs, cleaning the house, carrying groceries, tying our shoes, etc.) easier to do. In fact the majority of our clients chose to exercise for health related reasons. But exercise also has the benefit of making our bodies look better which makes us feel better about ourselves.

Cardiovascular exercise is important for the heart and a great way to burn calories for weight loss. But, diet is just as important. You can do all the cardiovascular exercise you want, but in the end if you consume more energy then you expend, you won't lose weight. A healthy diet and a consistent cardiovascular program will not only allow you to reach your goals for a better body, but will make you feel healthier and better about yourself.

Even more important to look healthier is strength training. Strength training builds muscle and makes us look stronger and healthier. This becomes even more important in mid-life because we lose muscle mass as we get older. Hence we lose strength, our bodies don't look as defined, and our metabolism decreases. Age related muscle loss is something that can't be prevented but can be slowed down. Strength training is the fountain of youth that helps impede the ageing process.

Flexibility training is also important. Even though increased flexibility won't change the way you look, it will change the way you feel. Increased flexibility allows every movement you make easier and more fluid. Joints are more mobile and move through a greater range of motion with ease. In return you have more energy and more freedom to do what you want.

Good posture makes everyone look better no matter what your age. If you hold you head low that's the way you going to feel and your body shows it. Hold you head high and you feel good and look healthy and confident. Always try to maintain a good posture. Flexibility exercises, such as yoga, and specific strength training exercises for the back and rear shoulders muscles can help you maintain good posture.

Finally, make sure you get plenty of sleep and let yourself de-stress. Stress and lack of sleep can really take its toll on the way you look and feel. Find ways to help you distress: maybe a walk in the park during your lunch hour, a workplace yoga class, a hot bath, or a massage. Your mind and body work hard all day; give them some time to rejuvenate and rest!

Related articles

• 6 Reasons to Add Strength Training to Your Workout Plan (everydayhealth.com)
• Strength Training Equipment: A User's Guide (everydayhealth.com)

Top 10 Reasons to Try Workplace Group Fitness

Bringing group fitness classes to the workplace for employees is a great way to get out of a fitness rut, bust plateaus, decrease stress, lower health care costs and just get started in a fitness routine. We've rounded up the top 10 reasons you should bring group fitness classes to your workplace.

A recent study found that in addition to women, more and more men are participating in group fitness classes. By offering a variety of different training techniques, environments, and challenging workouts for all fitness levels, group fitness classes are on the rise. Here are ten reasons to rethink your workout and join the crowd!

1. More Cost-Effective
Perhaps the most convincing argument in favor of the group experience is cost. Personal training sessions are roughly three times the cost of a single group fitness class, and many studios offer discounted rates for packages, making the experience even easier on your budget

2. Efficient and Fast-Paced
Group Fitness Classes tend to feel as if they go by quickly. By changing up the pace, routine and exercises, you’ll be so focused on following the instructor, you’ll find yourself forgetting to watch the clock.

3. Social
Made up of similarly motivated individuals, group fitness classes can be a great way to bond with others over your common goals and experiences.

4. You Can Choose Your Environment
Group fitness comes in a variety of environments, allowing you to choose what best motivates you. Whether you prefer a small local studio or an outdoor adventure in a local park, you can find something that works for you.

5. Motivating
The group experience can help motivate people to work harder. In addition to being lead and challenged by the instructor, working with others offers an additional level of competition and camaraderie.

6. Challenging
Being motivated to keep pace with the group means that you’ll be challenged to work harder. Working out on our own is great, but most of us tend not to work as hard as we can when we’re alone. Exercising with others and having a leader guide the group provides a boost to the workout, making us work harder and push ourselves more.

7. Variety
Group fitness offers so many different options; bootcamp, spinning, boxing, pilates, yoga, running clubs and hiking groups. The newest trend in group fitness are classes that offer a variety of options, like Burn SF in San Francisco, which offers a mix of Pilates, cardio, and weight training, or Burn60 in Los Angeles, which focuses on cardio and strength training combinations.

8. Educational
A good class will not only challenge and motivate, it will teach you new moves and show you how to do them properly. Trying something different is a great way to exercise your mind and your body.

9. Safety
When beginning a new or different fitness routine, it’s especially important that you do so in a safe manner. The right instructor will be able to help explain what you’re doing, how to do it, and what you should be feeling. Instructors are able to model exercises and use tactile cues to help ensure the safe execution of their routines. Be sure to ask questions or as for alternative exercises if you need additional assistance.

10. You Can Go at Your Own Pace
An experienced group fitness instructor will be able to offer modifications that allow for different fitness levels among the participants. Most classes will offer beginner, intermediate, and advanced exercise options. If you’re concerned, be sure to show up a few minutes prior to class and chat with the instructor and ask for advice. Developing a relationship with your instructor is key to finding the workout that will challenge you in a safe manner.

Contact Energy in Motion LLC to bring fitness classes to your workplace.

Original Article

Related articles

• First Day of Fitness Class? Reasons to Tell the Instructor You're a Newbie (fitsugar.com)

10 Tips to Help You Eat Healthy

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.  

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

Preparing for a Lifestyle Change

So you’ve committed yourself to getting in shape, eating healthy and living well. But you aren’t sure where to start or maybe you simply are feeling overwhelmed by the idea of it all. Or perhaps you’re excited about it and want to get started right away! Either way, there are some key preparation steps to get you more in control.

First, take stock of what you have. Is there good food available in your home? Do you have fresh fruits and vegetables and plenty of water? People often purge their homes of “bad” food, but ensuring that there is healthy food available is much more important! You also don’t want to exclude your favorite foods – even if they aren’t the healthiest. Rather you limit how much you eat of them. But having good food available is a must.

Then examine your current exercise gear and available facilities. If you have a gym membership, great, but if not, you can see if there are any facilities where you can just take some classes rather than make a big commitment to a gym. Energy in Motion offers community classes or you can bring classes into your work place. You can also use home videos for some activities and remember that when cost is an issue, the great outdoors are available for free! You will want to make sure you have the equipment you need, though. Breathable clothes, good shoes, a swimsuit and goggles – whatever you need for your personal preferred routine. Once you know what you have, you can either plan around it and/or purchase what you need. There’s no need to drop a ton of money on something you aren’t sure if you’ll like it; there are many places to rent equipment or test out a class.

Once you have everything you need, then it’s time to plan. Make a realistic commitment to food and exercise goals. If you’re out of shape, working out for an hour five times a week may not be realistic right away. If you have mobility issues or are obese, you may want to consider low-impact exercises such as water aerobics or yoga. Any exercise is better than no exercise and you will be able to do more as you get in better shape. For meals, if you eat out or pick up fast food almost every day, transitioning to home-cooked meals won’t happen overnight. Make a commitment to limit how often you go out, then find out the nutritional information for the restaurants you visit most often. Much of this information is available online and it empowers you to make a healthy decision even when you’re eating out.

Lastly, get started! There will be some bumps in the road, but that’s okay. Not giving up is the key to a successful change. Prepare, plan, and then see it through. It’s unrealistic to think you’ll be perfect and do everything you think you should all of the time. But living a healthy lifestyle is completely attainable if you recognize that progress is the key, not perfection.

How to Eat Mindfully: Learn to Appreciate Every Bite.

The true testament to the power of food goes beyond any sensory gratification to the feelings of love and togetherness it evokes. Yet, it seems so easy to overlook the deeper pleasures of the table amid the hectic holiday swirl.

"The body's logic is to respond to any stressor by focusing on taking as much food as possible and storing it," says Martha Beck, life coach and author of The Four Day Win: End Your Diet War and Achieve Thinner Peace. "But you're not enjoying it. So if you're stressed—and most people are during the holidays—you will overeat and won't enjoy the time."

By encouraging you to let go of stressors and enjoy the food you're eating, mindfulness can help you make the most of your food choices, paving the way for truly appreciating and savoring them.

1. Inhale and exhale.
"I used to get so sick of people telling me to breathe in and out, but now I realize there is deep, neurological stuff going on," Beck says. "This is why every meditation tradition focuses so obsessively on the breath: Slow, deep, even breathing tells the brain stem to put the entire brain into a state of calm." Take five deep in-and-out breaths after you sit down at the table and before you lift your fork.

2. Give thanks.
"The parts of your brain that are associated with gratitude and appreciation cannot operate when there is stress," Beck says. But the good news is the reverse is also true: "If you're focused on gratitude, the stress can't take over. Gratitude stops addictive patterns in the brain." After your five deep breaths, allow yourself a moment of gratitude, silent reflection, or prayer for the food you are about to eat.

3. All food is good.
Remove "good" and "bad" from your food vocabulary. You can't completely enjoy a piece of cake if you're telling yourself it is bad for you. "There is no such thing as a bad or wrong food," Beck says. "If you get rid of the judgmental language around food, it becomes less stressful." When making food decisions, try replacing "I should" or "I shouldn't" with "I choose to."

4. Replay frustrating situations.
When you do find yourself mindlessly eating or reacting to stress by reaching for something sweet or salty (it does happen to everyone), forgive yourself and move on. "Because we tend to remember what we did wrong, it helps to replay it in your mind with a different outcome," Beck says. "It's a way of rehearsing that behavior so it replicates more easily." Instead of mentally putting yourself through the ringer, replay the situation in your head again. You went overboard with the cheese board or the cocktail bar, and you're unhappy. Replay the scenario, only this time you're taking a bite or sip, enjoying it slowly, and truly savoring every flavor.

5. Enjoy what's on your plate.
"Never eat anything you don't enjoy, and truly enjoy everything you eat," says Beck. Take the first four bites of your meals slowly and with full attention on the food: Savor the flavors and textures so that you can begin to understand what mindful eating feels like.

How to Eat Mindfully

Know When to Inhale and Exhale During Exercise

Breathing… we do it every day without being consciously aware of how we do it. Yet the act of inhaling and exhaling during exercise is sometimes confusing to people. Exercise such as strength training requires a steady flow of oxygen. Proper breathing techniques provide your muscles with optimum levels of oxygen, help prevent injury and reduce your risk of high blood pressure induced by lifting weights (called the valsalva maneuver). The pace of your breath can provide rhythm for your strength training repititions while helping to stabilize your core. Generally you want to exhale, or breath out, during the concentric (or muscle shortening) phase of the exercise, which aids in supporting your core and generation force. For example, while doing a biceps curl, breathe out when you bend your elbow and raise the weight then inhale during the relaxation (or eccentric) phase when you lower the weight. And don't lose focus on your breathing after your set is complete. Slowing your breath as you rest is another great method to help you relax and recover from exercise.

Energy in Motion: Reflecting Forward

Another December has rolled around...leaving us all to wonder "how did that happen?!" Soon we will be shoveling snow (remember, bend at the knees!) instead of digging in the sand. But, at Energy in Motion, we think snow, sand, leaves...it's all good. Each season brings with it the opportunity to mix up our workout routines, to try new foods using what's in season, and to look at the world with a different view.

As we reflect back on the year of 2011, we've had some fantastic opportunities and highs. We are committed, more than ever, to bring health and wellness to everyone and to continue sharing what we learn with you. We are excited about what 2012 holds in store (another new video release!). Most of all, we couldn't have continued our success and growth without you. And for that we give a big, heartfelt "THANK YOU".

Happy Holidays everyone! Best wishes in the upcoming year.

9 Things to Look For in a Quality Weight Loss Program

Consumers spend billions of dollars each year on weight loss programs and products, and yet obesity rates continue to increase. With the huge variety of weight loss programs available, how can you choose the right one that will help you lose weight safely and keep it off for good? To make it easier, we’ve put together a list of key program elements to look for:

1. Safety. A sound weight-loss program will encourage you to check with your healthcare provider before you get started. This visit allows your provider a chance to offer any special precautions or guidelines based on your health status and should include a screening to assess your readiness for exercise.