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

How Exercise Makes the Heart Stronger

Resting heart rate is usually between 60-80 beats per minute; males tend to have a lower rate than females, and the resting rate tends to fall with age and cardiovascular efficiency. Keeping track of your resting and exercise heart rate over a prolonged period of time, can reveal some interesting things about your progress.

One of the functions of the heart is to deliver oxygenated blood to the working muscles. When you first start an exercise program, your heart has to work a lot harder to keep up with your body's demand for blood and oxygen. After working out on a regular basis, your aerobic system gradually becomes more efficient so your heart doesn't need to work as hard to do the same job. This is largely due to an increase in stroke volume. Stroke volume is the amount of blood pumped out of the heart per beat. An increase in stroke volume allows the heart to beat slower given the same oxygen demands. Both of these factors, an increase in stoke volume and a decrease in heart rate; increase cardiac output, which is an indication of cardiovascular health.

Ways to Incorporate Stretching into a Busy Life

Do you have tips for a lazy stretcher? I'll sometimes remember to stretch between sets and a little after cardio, but I know I should do more. Robin, Middlesex NJ

Joint range of motion is important in preventing injury and making daily tasks, such as picking up the garbage or tying your shoes, much easier. Range of motion also decreases as we age, so stretching is something you don't want to skip.

There are some creative ways to incorporate stretching. When you are exercising with weights, stretch in between sets, particularly the muscle group you're working. After a workout your muscles are very warm and pliable. This is the best time to stretch for flexibility. Save at least 5 minutes at the end of a workout to stretch. This is when you want to hold each stretch for 15-30 seconds to give your muscles a chance to relax and extend.

Stretch while watching TV, even if you're sitting on a couch. This can be a good time to stretch the lower body. If you work behind a desk, there are many chair stretches you can do for both upper and lower body. If you have a few spare minutes during the day, this is an opportunity. The great thing about stretching, vs other exercise modalities, you don't have to save a block of time. You can stretch throughout the day and still reap the same benefits.