Weight Loss: Diet vs. Exercise

The two major players in the weight-loss battle are diet and exercise. But can the battle be won using only one of these tools? Many people opt for the easier route, which they believe is dieting. But when you consider how poor the statistics are for long-term weight loss through diets, you need to consider a combination of both. Normally, only about 5% of dieters are successful in keeping weight off, and weight cycling is very common. Usually one-third of weight lost is regained within one year and almost all is regained within three to five years.

How Weight Loss Works
The mechanism of weight loss is simple. It is encompassed in a concept called energy balance. When you burn more calories than you consume, you lose weight. Therefore, to lose weight you need to burn more calories and/or consume fewer calories. The combination of both of these methods is the best way to lose weight and improve your health.

How the Pros Do It
Members of the National Weight Control Registry are people who have lost weight and kept it off successfully for a minimum of one year. Of these people, 89% use a combination of diet and exercise, although 10% have had success using diet alone and 1% used exercise alone. However, research shows that the combination of exercise and diet is more effective than diet alone. Furthermore, while diet alone helps you lose weight, it is exercise that improves your physical fitness.

Getting Started
Combining diet and exercise can be tricky when you’re trying to cut calories. It is important to make sure that you eat enough so that you have energy to get through your workout, but not so much that you tilt your energy balance back to the weight-gain side.

While guidelines suggest 1 to 2 pounds of weight loss a week, you should set a goal that is both realistic and manageable for your lifestyle and fitness level. Overly aggressive goals often lead to attrition and failure.

Your diet should consist of low-fat food choices and a modest reduction in the total number of calories. Without overwhelming yourself with odd foods and food labels, try simply reduce your food portions by about 10 to 15%. Try to be consistent across the week, instead of dieting more strictly on certain days of the week.

With exercise and activity, people who successfully maintained weight loss exercised an average of an hour or more per day. Longer-duration exercise is usually needed to lose weight and prevent weight re-gain. However, this may be too much for you to begin with, so start small and gradually progress the duration of your activity by 10% each week. For example, increase the duration of your walks from 20 minutes during week one to 22 minutes the following week.

Staying Motivated
Changing your diet and exercise habits involves lifestyle modifications, but maintaining these lifestyle changes can be the real challenge. Many people can lose weight, but only a few can maintain that weight loss. Much of this is due to the fact that the lifestyle modifications made to lose weight need to be permanent. It is normal to regain a few pounds after your initial weight loss. The key is to not get discouraged and stay motivated. The smaller the amount of weight that you regain, the easier it is to lose again, permanently. So frequent monitoring of your weight is necessary to catch yourself when you start to regain weight. Keep in mind that the longer you keep weight off, the easier it becomes. For weight loss to be sustainable, it must be a slow process of 1 to 2 pounds of weight loss per week. Stay focused and goal-oriented and know that successful weight loss is possible!

Additional Resources
The National Weight Control Registry: http://www.nwcr.ws/
About.com: www.exercise.about.com/od/weightloss/a/shortcuts.htm

Copyright ACE FitFacts. Orginal article: http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2678&category=13#learn

Workplace Fitness: Ten Reasons to Encourage Fitness at Work

As business owners or managers, it is important to remember that our most important assets are our employees! We want our employees to enjoy their work environment, and to bring the best of themselves to their jobs every day. Encouraging our employees to embrace fitness as a lifestyle choice pays off in numerous ways!

1. Fit employees are less likely to get sick. A person who is physically fit is generally more resistant to the "bug going around" than a person who is not fit. Reduced absenteeism and reduced health care expenditures are the result of a fit employee base.

2. Fit employees have more energy. One of the many benefits of regular exercise is increased and sustained energy throughout the day. This energy allows the employee to stay focused on the task at handing, bringing the best of themselves to each task.

3. Fit employees have more self-confidence. A fit and healthy individual tends to have a high level of self-confidence, because they have proven to themselves that they can accomplish what it takes to obtain a level of physical fitness. This self-confidence empowers the employee to challenge themselves, and strive for higher levels of achievement in the workplace.

4. Fit employees inspire confidence. An persona who maintains a high fitness level, tends to be a person in whom others have confidence.

5. Fit employees tend to take on more leadership roles. Because of the many positive benefits of a lifestyle, a fit individual tends to make a good leader

6. Fit employees set and achieve goals. Extraordinary fitness often demands that an individual set and reach goals related to their fitness. Learning to stay true to your goals and see them through to completion is a skill that is naturally brought into the workplace. An employee with the proven ability to set aggressive goals, and then REALIZE those goals, is a valuable asset to any organization.

7. Fit employees tend to have better attitudes. Fit employees generally "feel good". They tend to have a physical and mental "balance" that results in a more positive attitude in the workplace.

8. Fit employees are less stressed. Regular exercise releases the physical AND emotional tensions that life brings our way, thus a fit employee tends to have lower overall stress levels than an employee who does not engage in regular exercise.

9. A fit employee base presents excellent team-building opportunities. Team activities like softball or tennis are wonderful ways for employees to take their professional relationships to new levels, and discover new ways of working together. Obviously, employees that maintain a level of fitness are more likely to participate in these activities.

10. Encouraging fitness demonstrates a concern for employee's well-being, and pays off! Employees NOTICE when an employer shows concern for the health and well-being of their employee base through a variety of wellness programs. Further, it has been shown that employee turnover is significantly lower among employees that take advantage of a wellness program implemented by their employer.

By Bob Doyle
Source: http://www.selfgrowth.com/articles/Doyle4.html

Why do muscles tighten up?

Tight muscles are not only frustrating and painful, but can also limit movement. Worst of all, they can make it harder to stick to your exercise program. Knowing how to manage and prevent tight muscles will help keep you exercising. Muscles can tighten up for a number of reasons. Three times when muscle tightness can occur are during periods of prolonged inactivity, during exercise, and after exercise.

During periods of prolonged inactivity, for example, long days and weeks working at a desk, some muscles can get tight as a result of their restricted movement. When you are seated at a desk, your hips are in a bent, or flexed, position. This puts the muscles on the front of the hip (hip flexors) in a shortened position, and the muscles on the back of the hip (glutes ) in a lengthened position. In addition, as you sit at a desk reaching forward to work on a computer, your chest muscles (pectorals) will be in a shortened position, while your upper back muscles (rhomboids) will be in a lengthened position. Over time, this can result in muscle imbalances with the shortened muscles becoming “tight” and the lengthened muscles becoming weak. If you look around you, you’ll notice many people have developed poor posture with forward rounded shoulders and underdeveloped glutes . The key to preventing this tightness due to decreased range of motion is three-fold. It is important to maintain proper posture, even while seated. You should also specifically strengthen those small muscles which have become lengthened and weak. Lastly, you should make sure to stretch the tightened muscles, specifically the chest and hip flexors.

Another time when muscles tighten up is during exercise, for example, a muscle cramp. Cramps are unpleasant, often painful sensations caused by a variety of factors that include muscle fatigue, low sodium, or low potassium. Muscle cramps can also happen even when you’re not exercising. When muscles contract, the muscle fibers shorten, increasing tension in the muscle. When the contraction is completed, the muscle fibers lengthen and decrease tension. During a muscle cramp, however, the muscle fibers remain shortened and are unable to lengthen due to fatigue or improper hydration and nutrition. Forcibly stretching the muscle when it is in such a tight, contracted form can tear the muscle fibers and lead to injury. Allow the muscle spasm to relax and recover before attempting to stretch out the cramp. In order to prevent these from occurring in the future, make sure to be properly hydrated, properly fed, and not overly fatigued when exercising. If engaging in exercise bouts lasting longer than 60 minutes, consuming an electrolyte replenishing drink may help prevent muscle cramps.

Muscles can also tighten up following exercise. This is felt as muscle soreness. Delayed onset muscle soreness (or DOMS) can be felt as pain and stiffness in the muscles for 24 to 72 hours post-exercise. DOMS is most intense following exercises that focus on eccentric contractions where a weight is lowered or slowed. Examples of eccentric exercises include the downward phase of a bicep curl, or downhill running. The soreness and tightness felt is a result of small ruptures within the muscle. It can be prevented by gradually increasing the intensity of a new exercise program. While the soreness will usually disappear within 72 hours of onset, increased blood flow to the sore area, either by moderate intensity exercise or massage may help alleviate soreness. Stretching does not prevent soreness; however, it is still important to perform some static (holding) stretches after exercise to maintain or improve flexibility.

Proper exercise, stretching, and nutrition strategies can help prevent and correct what can be called muscle tightness. Proper posture, choice of exercises, and stretches will prevent tightness due to decreased range of motion. Proper exercise intensity, as well as pre, during, and post-exercise hydration and nutrition can help prevent muscle cramps. Appropriate exercise progression and static stretches after exercise will help prevent DOMS and maintain range of motion, respectively.

Copyright ACE Fitness. Orginal article: http://www.acefitness.org/blog/1478/?DCMP=RSSask-the-expert

Exercise: 7 benefits of regular physical activity

You know exercise is good for you — but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Exercise boosts your energy level.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.

Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.

Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of regular physical activity today!

Source: Mayo Clinic http://www.mayoclinic.com/health/exercise/HQ01676/NSECTIONGROUP=2

Fight Stress with Healthy Habits

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

1. Talk with family and friends. A daily dose of friendship is great medicine. Call or write your friends and family to share your feelings, hopes and joys.
2. Engage in daily physical activity. Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.
3. Accept the things you cannot change. Don't say, "I'm too old." You can still learn new things, work toward a goal, love and help others.
4. Remember to laugh. Laughter makes you feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you're alone.
5. Give up the bad habits. Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.
6. Slow down. Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done.
7. Get enough sleep. Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.
8. Get organized. Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
9. Practice giving back. Volunteer your time or return a favor to a friend. Helping others helps you.
10. Try not to worry. The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but today might not be the right time.

Source: American Heart Association http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FightStressWithHealthyHabits/Fight-Stress-with-Healthy-Habits_UCM_307992_Article.jsp

Back to Basics for Healthy Weight Loss

While there are plenty of ways to lose weight, maintaining your weight loss over the long term is often unsuccessful. If you've lost and found the same pounds several times before, it's probably time to go back to the basics of a healthy weight:

• Prevention of weight gain or stopping recent weight gain can improve your health.
• Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).
• Adopting a healthy lifestyle – eating smarter and moving more – can improve your health status even if you don't lose any weight at all.

If you want to maintain a healthy weight for the rest of your life, it's all about energy balance. Here are three basic steps for success:

Make Smart Choices from Every Food Group
Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the MyPyramid food groups.

Where can you find these smart choices? When you go shopping, look to the four corners of your supermarket:

• Fruits and vegetables from the produce aisles
• Whole grains from the bakery
• Low-fat milk products from the dairy case
• Lean proteins from the meat/fish/poultry department.

Here's an easy way to eat more produce: Enjoy one fruit and one vegetable as a snack each day. It's quick, easy, tasty and very nutrient-rich.

Get the Most Nutrition from Your Calories

The biggest nutrition problem for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making empty calorie choices less often.

The key is to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out. If you want to consume less sugar, limit your soft drink intake to one can a day and switch to sparkling water the rest of the time.

Balance Food and Physical Activity
What you eat is just one part of the energy balance equation. The other is your physical activity. Most of us take in more calories than we spend on our daily activities.

Finding a healthier balance means fitting more activity into your day. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. How much activity do you usually get now? If it's only 15 minutes, try adding a 15- or 20-minute walk during your lunch break.

Source: http://www.eatright.org/Public/content.aspx?id=6847

What to Expect From Private Yoga Training

While group classes are an effective way of practicing yoga, yoga is a personal practice. Students looking for personal guidance can supplement their yoga classes with private instruction.

Why Choose a Private Session:

• You are a new student (especially if classes seem overwhelming or intimidating)
• When yoga practice has reached a plateau
• An injury, a disability or illness recovery
• Encountering the same blocks or problems
• Starting a home yoga practice
• Reducing daily stress

What to Expect
In a private training session, yoga is applied uniquely to each person. Sessions allow students of all levels to explore specific areas of interest such as alignment in asanas, meditation, philosophy, etc. Generally some time is spent in discussion, isolating structural issues, assessing abilities, improving the body's form and technique, working on breathing exercises, enhancing relaxation/meditation methods, and learning how to listen to the body's signals.

Yoga postures and breathing exercises are selectively chosen and developed based on an individual's specific needs, goals, and preferences. Clients learn and practice these techniques at their own pace and within their own limitations. Attentively guided by verbal instruction, imagery, demonstration, and hands-on direction, the students can enhance their yoga practice in a way that is not necessarily attainable in group classes.

Energy in Motion LLC offers in-home and workplace private and group yoga/pilates classes. Feel welcome to contact us for more information.

Related articles

• The Many Health Benefits of Yoga (webmd.com)

Happy Tails Yoga: Fundraiser for NJSPCA

Kinnelon Library Puts You In “Position” To Stop Animal Cruelty

Kinnelon, New Jersey – May 12, 2010 – Kinnelon residents, you are being called upon to stretch, reach and bend into your best cow, dolphin, eagle and downward facing dog pose to benefit New Jersey’s abused animals.

On Tuesday, May 24th from 6:30-7:30 pm, Energy in Motion LLC will be hosting a Happy Tails Yoga class at the Kinnelon Library meeting room 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, locations donate their facilities to hold the classes and 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 (almost $5,000 to date).

Happy Tails Yoga was established in 2008 by Energy in Motion and Rockaway, NJ resident Tiffiny Twardowsky as a way to combine two of her 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.

Librarian and events coordinator Maryellen Liddy added: “We are always looking to provide our patrons with new classes and a way to better the community. The great thing about Happy Tails Yoga is that it allows attendees to do both. It’s truly a win-win for everyone.”

Participants interested in taking a class, but cannot make the May 24th one 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

Questions can be directed to Maryellen Liddy of the Kinnelon Library at 973-838-1321 or Tiffiny Twardowsky of Energy in Motion at 973-983-9554.

Tips For Keeping a Food Journal

It’s not possible to know how many calories or what types of nutrients you’re consuming unless you write it down. A food diary can help you:

• stay focused and motivated so you’re less like to binge
• uncover if you’re truly hungry or just eating out of emotion
• determine if you’re eating enough fruits, vegetables, whole grains, fiber, etc.
• decide what needs to be changed in your diet
• set dietary and lifestyle modification goals

Tracking your food intake means you need to carefully measure portion sizes. A scale is a handy tool, easy to use and the most accurate. If you don’t have a scale you can visually estimate portion sizes by using items you’re familiar with such as a baseball, deck of cards, CD, or even your own hand. Research shows many people underestimate the food they eat; so be as accurate as possible. An inaccurate calorie intake assessment will make it harder for you to interpret results or modify your intake to meet desired goals.

There’s many ways to track you food intake. You can use a notebook, track it on line at websites such as http://www.sparkpeople.com/, www.mynetdiary.com and http://www.mypyramid.gov/, use a software program for your computer or even a phone app. Here are some basic guidelines and details you should include:

Write down everything you eat. Whatever you indulge, write it down. Whether it be an extra bagel in the morning, a slice of pizza late at night or a little piece of chocolate in the afternoon. Your food diary is designed to help you create a better diet for yourself, so don't leave any of these items out.

Write as you go. Don't wait until the end of the day to record what you ate and drank. Instead, write it down as soon as you can, after you eat. You’ll be more accurate on portion sizes and won’t forget little snacks or treats.

Focus on portions. Just writing down a “bowl of cereal” or “M&M’s” is not enough. A bowl of cereal could be anything from 0.5 cup to 2 cups, depending on the bowl. M&M’s could be 100 calories, or they could be 1000. You need to measure out the portion you would like to eat and record the exact portion you’re eating so you’ll be most accurate.

Record your feelings and emotions. Are you eating because you're bored or had a stressful day? This information will be important when you review your log so you can make the necessary changes to your eating habits. For example, if you find you're eating out of boredom, schedule in a fun activity at that time instead, like reading a good book to keep your mind occupied.

Review your food journal and set goals. A food journal doesn’t help if you never use the information written down. Designate a time each week to sit down and review your food journal. Look for trends, trigger foods, emotional eating, calories consumed and changes you’d like to make. Then make new goals for the week and write them down. Writing down your goals will make your diet changes more visible and keep you motivated.

Use your food diary to plan meals. At first, your food diary should be used as a tool to help you see what you're eating everyday. But, as time goes on, try to use it more for planning out meals and getting your diet back in order. Sit down at night and try to sketch out what you're going to eat the following day. Plan to pack a healthy lunch the next day and get a sense of exactly what you're going to eat. By doing this, you'll be able to get the best results from your food diary. You'll also begin to eat healthier as long as you use your food diary to help you along the way.

If you take the extra time to analyze your eating patterns, a food journal can definitely help improve your eating habits. Above anything else, stick to your journal even if you slip up or forget to fill it out for several days. Practice makes perfect!

If you need to help with your exercise and diet program, contact us at http://www.einmotion.com/

The Dieting Mindset -- Keeping Focused on Your Goals

Millions of people all over the world are starting on new diets every single day. This is good because it reflects our society's general desire to be fit and healthy. However, only a few of these individuals will have the dieting mindset that allows them to actually finish what they have started and achieve the weight loss they had been reaching for. The rest will simply quit their diet program a few weeks or even days after starting it. One of the common misconceptions that people have of diet programs is that diet programs prohibit you from eating your favorite foods like that sumptuous slice of chocolate cake. Because of this belief, many dieters stuff themselves with these sinful delicacies the day before starting on their new diet. If this is the dieting mindset you are putting yourself into, you will never be able to succeed regardless of what diet program you follow.

For any diet program to succeed, one must have a healthy and wholesome perception of food and eating. Totally depriving yourself of your favorite foods while on a diet will do nothing to help you lose weight. In fact, this dieting mindset will only cause you to feel unhappy, which is a very common reason why people simply quit their diets. Eating these foods occasionally and in strictly regulated portions, is not only allowed but in fact encouraged to keep dieters feeling good about themselves while on the diet.

Many people find it hard to stick to a diet program because they are constantly feeling hungry. A great way to avoid this problem is to snack on fresh fruits and vegetables in between meals. These healthy foods will give you loads of vitamins and minerals and keep you nourished without causing you to gain weight. These are excellent alternatives to the typical calorie-laden snacks and desserts that we have all gotten used to.

Watching your portions will also help you trim down to a healthier body weight. For some reason, up-sizing food and beverage servings have become an American way of life. Because of this practice, the single servings offered in most restaurants and fast foods these days are actually large enough to feed two people. The next time the waiter asks you if you want to super-size anything, just say no, unless you are planning to share the meal with your dining companion.

One of the most important elements of a successful diet is having the right attitude and way of thinking. Before you even start dieting, you have to realize that you are doing this for your own good, to improve your health and perhaps your appearance as well. Never start a diet with the expectation that everything will go according to plan, because nothing ever does.

Be prepared for obstacles and temptations along the way, and have a plan on how to handle these unexpected events. Generally, having a positive dieting mindset is the best approach that you can have when it comes to dieting and weight loss.

Another common problem of dieting is that people tend to focus too much on the numbers. Every time they eat something, they have to count the calories. At the end of the day, they get on the scales to see how much they have lost, and beat themselves up if they didn't meet the daily target. An excellent way to avoid these stresses and pressures is to simply relax and just exert your best effort.

So many dieters find themselves dwelling on their failures and kicking themselves in the rear for not accomplishing more. If this is the dieting mindset you have, you won't even have the chance to succeed. In order to have certain success, the dieting mindset you want to have is one that is optimistic and focuses on the good things that you have achieved or experienced. If you can do this, you will be able to lose weight and have a healthier body in no time at all.

Author: Robin Darch, copyright 2009

Happy Tails Yoga: 3rd Annual Yoga Event Seeks Teachers

Patrick the Dog + You = Perfect Together If you live in New Jersey, you know the tale of Patrick; the cruelly starved and discarded dog rescued on St. Patrick’s Day who each day defies the odds by getting stronger and gaining weight on his skeletal 20 pound frame.

As any animal owner and lover knows, the care of Patrick and many other abandoned and neglected animals in the Garden State does not come cheap. It is through agencies like the New Jersey Society for the Prevention of Cruelty to Animals (http://www.njspca.org/) that these animals have a chance at all.

Happy Tails Yoga: A Cause for Paws (http://www.happytailsyoga.org/) was established in 2008 to raise money to assist the NJSPCA in helping to save animals like Patrick, but they can’t do it alone. For the third year in a row, Happy Tails Yoga is hosting their annual statewide yoga event and is looking for facilities and instructors to donate their space and time.

Making a difference to animals couldn’t be easier. During the month of May studios donate their space and yoga teachers donate their time by teaching classes. Attendees donate money to take these classes and Happy Tails Yoga turns over 100% of the proceeds to the NJSPCA.

Happy Tails Yoga was established in 2008 by Energy in Motion (http://www.einmotion.com/) and Rockaway, NJ resident Tiffiny Twardowsky as a way to combine two of her 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. Especially after hearing the horrible stories of animals like Patrick."

Studios and yoga teachers who would like to donate their time can register on the Happy Tails Yoga website (http://www.happytailsyoga.org/teachers.htm) or contact Tiffiny directly at info@einmotion.com. The deadline to register is April 31, 2011.

Happy Tails Yoga has raised almost $5,000 in its endeavor to give every animal the respectful life it deserves. Won’t you do Patrick proud and volunteer your time today?

Burning Fat: Myths and Facts

A popular myth is that there is a specific range of heart rates in which you must exercise to burn fat. Even many cardio machines display a “fat-burning zone” on their panels, encouraging people to exercise in a specific heart rate range. Have you ever wondered if you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone? Jason R. Karp, PhD, a nationally recognized speaker, writer and exercise physiologist who coaches recreational runners to Olympic hopefuls through his company, RunCoachJason.com, sheds light on this issue.

Fuel Use During Exercise
You use both fat and carbohydrates for energy during exercise, with these two fuels providing that energy on a sliding scale. During exercise at a very low intensity (e.g., walking), fat accounts for most of the energy expenditure. As exercise intensity increases up to the lactate threshold (the exercise intensity that marks the transition between exercise that is almost purely aerobic and exercise that includes a significant anaerobic contribution; also considered the highest sustainable aerobic intensity), the contribution from fat decreases while the contribution from carbohydrates increases. When exercising just below the lactate threshold, you are using mostly carbohydrates. Once the intensity of exercise has risen above the lactate threshold, carbohydrates become the only fuel source.

If you exercise long enough (1.5–2 hours), your muscle carbohydrate (glycogen) content and blood glucose concentration become low. This metabolic state presents a threat to the muscles’ survival, since carbohydrates are muscles’ preferred fuel. When carbohydrates are not available, the muscles are forced to rely on fat as fuel.

Since more fat is used at low exercise intensities, people often assume that low-intensity exercise is best for burning fat, an idea that has given birth to the “fat-burning zone.” However, while only a small amount of fat is used when exercising just below the lactate threshold, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater.

The Bottom Line
For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume. Fat and weight loss is about burning lots of calories and cutting back on the number of calories consumed. For the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates.

SIDEBAR: Workouts for Fat Loss
To maximize your fat loss, try these workouts. For assistance in designing effective, safe workouts, consult with a certified personal trainer.

Go Hard
A great way to perform high-intensity exercise and decrease your body fat percentage is through interval training, which breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your postworkout metabolic rate. Try one or two of these workouts each week:

• 5–6 x 3 minutes at 95%–100% maximum (max) heart rate (HR) with 2-minute active recovery periods
• 4 x 4 minutes at 95%–100% max HR with 3-minute active recovery periods
• 8–12 x 30 seconds fast with 1-minute active recovery periods

Each of these interval workouts should include a warm-up and a cool-down.

Go Very Long
Long runs or bike rides (≥ 1.5–2 hours at 65%–70% max HR) that stimulate mitochondrial synthesis and promote the depletion of glycogen threaten the muscles’ survival, since carbohydrates are muscles’ preferred fuel. In response to this threat, muscles “learn” how to use fat more effectively and over time become better fat-burning machines.

IDEA FitnessConnect
Looking for a fitness professional, fitness facility, or class? Search IDEA FitnessConnect, the largest directory of personal trainers and fitness instructors, with the most verified profile information from the most trusted certifications in fitness.

Source: IDEA Fitness Journal, Volume 7, Number 5. © 2010 by IDEA Health & Fitness Inc.

Cholesterol and Saturated Fat: Understanding the Difference

When we talk about nutrition and health, saturated fat and cholesterol are terms we often hear. There's also a lot of confusion about where these nutrients come from and how much we're suppose to eat.

For starters, cholesterol is a waxy substance made by the liver. It's used by the body to protect nerves and make hormones, vitamin D, and other materials. Because it cannot dissolve in water, it's carried through the blood stream attached to a lipoprotein (ex. HDL and LDL). It's an essential nutrient, required by the body in order to function and survive. Your body is capable of producing all the cholesterol it needs but it can also be consumed through the diet. Cholesterol is only found in animals and animal products such as meat, poultry, seafood, eggs, and dairy. It is especially high in egg yolks and organ meats such as liver, brains, and kidneys. For most people, consuming too much cholesterol has only a modest affect on the amount of cholesterol circulating in the blood. However, the affect dietary cholesterol has on blood cholesterol varies from person to person and some are more sensitive to cholesterol than others.

Total fat intake, especially saturated fat and trans fat, plays a larger role in blood cholesterol than intake of dietary cholesterol itself. Saturated fat and trans fat are solid at room temperature and have a high shelf life. Saturated fat is found mainly in animal products but is also highly concentrated in palm oil, palm kernel oil, and coconut oil. Due to their high shelf life, these oils are often found in many processed foods like cookies, cakes, muffins and crackers. And even know the box may say "no cholesterol," there is still a high content of saturated fat. Both saturated and trans fat raise your LDL's (bad cholesterol) and are the main dietary factors in raising blood cholesterol. Trans fats are slightly more dangerous because they also lower HDL's (good cholesterol).

Blood cholesterol is a major risk factor for coronary heart disease so it's important that you watch your intake of saturated fat, trans fat and to some extent cholesterol. The American Heart Association's Nutrition Committee strongly advises these fat guidelines for healthy Americans over age 2:

• Limit total fat intake to less than 25-35 percent of your total calories each day:
• Limit saturated fat intake to less than 7 percent of total daily calories;
• Limit trans fat intake to less than 1 percent of total daily calories;
• The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and
• Limit cholesterol intake to less than 300 mg per day, for most people. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day.

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How Muscle Mass Affects Metabolism

The main purpose of weight training is to increase muscle mass and strength. This mode of exercise has other benefits as well including enhancing bone density, burning calories, reducing the decrease in muscle mass as we age, increasing metabolism, etc. Increasing metabolism is where helping to reduce body fat comes in. Muscle is metabolically active tissue. Every pound of muscle requires energy to maintain itself. Therefore, the more muscle you have, the more calories you burn even when you’re just sitting around.

Also, after age 30, adults lose about a 1/3 - 1/2 a pound of muscle each year without strength training. So even with aerobic exercise and a moderate diet, if you're not strength training you could have a higher percentage of body fat. Less muscle means fewer calories burned and more calories stored as fat. The bottom line with muscles: "use them or loose them." Strength training will help reduce the amount of muscle mass lost with age and help reduce body fat.

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ACSM Fitness Focus: What is Oxygen Consumption?

Oxygen consumption is frequently used when discussing exercise, but what it is, what it means, and why it is important is often misunderstood.

Background
Our bodies need a constant supply of energy to sustain life. Energy is used to contract skeletal muscles, pump blood, sustain tissues, and many other functions. The form of energy the body needs for these processes is adenosine triphosphate (ATP). This high-energy compound is split apart, releasing energy to perform cellular work. Think of it as the gasoline for your cells. Because the body does not store large quantities of ATP, our bodies must continually make more. Although there are processes that can produce ATP without oxygen (O2), these anaerobic systems are limited in their capacity to produce ATP. The greatest capacity to produce ATP is through the breakdown of carbohydrates, fats, and to some extent proteins. To make ATP from these nutrients, O2 is required. Ultimately, oxygen-requiring - also known as aerobic - processes are necessary to sustain the body's energy needs.

What is Oxygen Consumption?
Oxygen consumption (V˙O2) is the amount of oxygen taken in and used by the body per minute; thus, it is the rate of oxygen use. V˙O2 is sometimes expressed in liters of O2 per minute (liters per minute). Alternately, it can be expressed as a function of body weight, frequently as milliliters of O2 per kilogram of body weight per minute (milliliters per kilogram per minute). Expressing V˙O2 as a function of body weight is important when comparing people of different sizes during exercises such as running.

How is Oxygen Consumption Measured?
When we inhale, 20.93% of the air that we bring into our lungs is O2 and 0.03% of the air is carbon dioxide (CO2). When we exhale, the percentage of O2 is lower (we consume O2), and the percentage of CO2 is higher (we produce CO2). In exercise physiology laboratories, machines that measure the amount of air inhaled or exhaled and devices that measure the percentage of O2 and CO2 in expired air are used to calculate V˙O2. There also are portable devices that can be used outside laboratory settings to measure V˙O2 during various types of activities (e.g., playing golf, performing yard work, etc).

Why is it Important?
V˙O2 reflects energy expenditure, meaning that measuring V˙O2 provides an estimate of calories burned. Approximately 5 kcal of energy are expended for every liter of O2 consumed. Thus, a person with a V˙O2 of 1 L/min is burning 5 kcal each minute. As one exercises harder, V˙O2 rises, meaning that energy expenditure is higher. The interrelationship of the type and intensity of activity, O2 consumed, and energy used allows researchers to estimate the caloric expenditure for different tasks. This information can be used to shape exercise plans to meet weight control goals.

Information about V˙O2 also can be useful for athletes. Economy tests examine the relationship between work performed and energy expenditure during exercise. Athletes who are able to move smoothly, without wasting energy, perform better. For example, a person who runs with his arms out to the side of his body uses extra energy but that doesn't help him run faster. Coaches closely examine the movement patterns of athletes to improve the economy of effort. Maximal V˙O2 (V˙O2max) is another measurement often used by coaches and athletes (see Fitness Focus from issues 9:3, 9:4, and 9:5 published in 2005). V˙O2max provides a measure of the maximal ability to perform high-intensity aerobic work. This value is strongly associated with performance and health.

© 2010 American College of Sports Medicine Author: Thompson, Dixie L. Ph.D., FACSM, ACSM'S Health & Fitness Journal: January/February 2010 - Volume 14 - Issue 1 - p 4

What to Look for When Hiring a Personal Trainer

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Whether you’re a beginner looking for a new workout program, an athlete wanting to enhance a performance skill, or a sports enthusiast looking to better your game; a personal trainer can give you the tools and know-how to help you achieve your goals. Personal trainers either work in health and fitness centers or they work privately, visiting their clients at home or the office. While there’s no shortage of personal trainers, finding and choosing a trainer that’s right for you can be difficult and even intimidating. So how do you find a trainer that’s right for you? What qualifications should you look for? Here are a few questions you should ask before hiring a personal trainer (PT).

Are They Certified?
There are literally hundreds of PT certifications. Some just require payment for a certificate, while others require a Bachelors Degree in the health/fitness field before you can even sit for their comprehensive and lengthy exam. With so many reputable (and not so reputable) certifications out there, there’s no wonder people are confused. The bottom line: All PT’s should hold a nationally recognized certification accredited by The National Commission for Certifying Agencies (NCCA). Some of the more popular PT certifying organizations include: The American College of Sports Medicine (ACSM), American Council on Exercise (ACE), and National Strength and Conditioning Association (NSCA), just to name a few. When in doubt, find out the name of the organization your trainer is certified by and go to their website or the NCCA website. If they are accredited by NCCA, it will be listed on the website.

Are They Insured?
Most trainers working at a gym are insured through their employer. However, if they are working as an independent contractor they need to carry their own liability insurance. Trainers that come to your home or outside trainers going to your gym for the PT session are most likely contractors. If so, ask for a copy of their certificate of insurance and make sure it’s renewed when needed.

Do They Have a College Degree in the Health/Fitness Field?
Ask your potential trainer if they have a degree in the fitness field. This is not necessarily a requirement, and not all PT’s have a college degree, but those that do generally have a greater background in and understanding of anatomy, physiology, kinesiology, etc. This level of education can come in handy for those with special needs such as, medical limitations, injury recovery, cardiac rehabilitation, or even athletes looking to enhance their sports performance.

What is Their Experience and Area of Expertise?
It goes without saying; experience brings knowledge. Perhaps you are looking to achieve a specific goal such as body building, reducing your blood pressure so you don’t have to take medication or lowering your risk of heart disease. Find a trainer with experience in that specific area. A trainer whose area of expertise is body building may not be a good choice if you are trying to focus on health issues.

Do They Follow the Code of Ethics?
Each certifying organization has their own written Code of Ethics that trainers must follow. The Code of Ethics is intended to establish and maintain high standards and professionalism for personal training professionals. It’s understood that the welfare of the client is central to all considerations in the trainer-client relationship. For example, a PT should never recommend a product, such as supplements, when the trainer receives a commission for its sale. This is often done in gyms and is a conflict of interest. PT’s can offer diet and nutrition education backed by national organizations such as the American Diabetes Association, American Heart Association, Food Guide Pyramid, etc., but unless the PT is a Registered Dietitian, they should not be giving clients meal plans. This is beyond the scope of their education and practice.

Do They Have a Compatible Personality?
You can have a well-educated and highly experienced PT with all the credentials listed above, but your personalities just don’t click. That doesn’t mean you haven’t found a great PT, but maybe just not the one that’s right for you. You’re going to be spending a lot of time with this person so you want to make sure you find a trainer that fits your style.

Do They Have References?
Ask the personal trainer for names, phone numbers and even testimonials of other clients he/she has worked with, particularly those who share similar traits and goals. Find out if the trainer was professional, punctual and prepared, and whether the client’s individual needs were addressed. Inquire if the trainer was a good listener, focused on client challenges and goals, and tracked progress.

What are the Rates?
Personal training rates vary by geographic location, trainer qualifications, and the type of training your looking for. Expect to pay more for a trainer that is well educated and/or comes to you, especially if they bring their own equipment. Whatever you choose, personal training is an investment in your health. A personal trainer gives you guidance on reaching your goals, education about strength training and cardiovascular exercises, and general nutrition. They also help keep you accountable, motivated, and track your progress.

Working out should be fun! Just be sure you choose the right personal trainer for YOU. If you do, you'll be more likely to stick to those workouts that will produce amazing results.

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Body Fat vs. Body Weight: What is the Difference?

Body fat percentage refers to the amount of body fat mass in relation to total body weight. Percentage of body fat is important for 2 reasons. First, the higher the percentage of fat above average levels, the higher the health risk for weight-related illness like heart disease, high blood pressure, and diabetes. Second, the higher the body fat percentage the lower the metabolism (your body requires fewer calories to maintain your weight).

Weight alone is not a good indicator of our physical health. Two people could be the same height and weight, and have completely different body fat percentages. In this case, the amount of muscle mass is usually the factor determining the difference. Muscle weighs more than fat which is why it is possible to lose body fat and still gain weight. Following a consistent exercise routine can lead to an increase in lean muscle mass. This is the ultimate goal because muscle mass is metabolically active tissue resulting in an increase in strength, endurance and metabolism.

Your body was designed to store fat so it would have reserves of energy during famine; when you take in fewer calories than you expend, your body burns these fat reserves. However, if you eat too few calories (fewer than 1,200 per day) or cut out all carbohydrates, the weight you lose will likely be water and muscle, not fat. So, not only are you not losing body fat, but you are also slowing down your metabolism from the loss of muscle mass. Take you time; focus on the lifestyle change, not the diet itself. Lose weight slowly-one to two pounds per week-and continue exercising to maximize fat loss and minimize muscle loss.

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Benefits of Workplace Yoga Classes

Office workers face many physical demands which add pain and stress to their bodies hindering their wellness. This stress inevitably takes its toll on employee's emotional and physical health  As more employees are required to work longer hours and handle greater amounts of work, more companies are trying to make the workplace a friendlier, healthier place by providing on-site amenities, such as yoga classes. Having yoga on company grounds helps employees improve their productivity and mental clarity while reducing the number of sick days.

A recent study by the Health Education & Behavior Journal found that twenty minutes per day of guided workplace meditation and yoga combined with six weekly group sessions can lower feelings of stress by more than 10 percent and improve sleep quality in sedentary office employees. This leads to more productive and less stressed employees. Yoga at work also provides both the physical and mental components that can help reduce the common aches and pains created through tight muscles and repetitive use patterns, while strengthening the body and having it be in correct aligment. Workplace yoga is also convenient, affordable, and easy to set up.

One or two classes a week will develop concentration, focus and mental flexibility. It will strengthen the immune system, reducing absenteeism from work. It will also compliment the company's working community and team building efforts, provide each staff member a time for personal development, and can be used as a recruitment and retention tool.

Bringing yoga to the worksite gives employees the break they deserve. Energy in Motion provides that benefit with cost effective workplace yoga classes allowing employees to take an active role in their health. Held in an empty conference room, yoga classes enable participants to return to work with a calm focused energy. All classes consist of breathing exercises, warm-up stretches, flowing sequences, and exercises that build strength and stamina. Each session ends with a relaxing guided meditation designed to decrease stress and promote physical and mental wellness.

Please contact us if you would like further information on any of our programs. We welcome all of your inquiries, comments and suggestions.

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Does Running Burn More Calories Then Walking?

This answer is not so clear-cut. Generally speaking, running does burn more calories than walking. But...not always. Efficiency of movement will help us understand why.

Walking is a more efficient way of moving and involves fewer muscles than running. This efficiency means less calories burned. With running, as your lead foot comes down, it is absorbing more than your body weight due to the effects of gravity. This force on the leg muscles varies depending upon how fast you are running. When you run faster your stride becomes longer. A longer stride equals more force with each stride. A lot more calories are required to absorb these higher impact forces and to propel you forward with the next stride.

However, the number of calories burned during walking and running is not a static number. It is a dynamic measure that will increase as your speed and effort level increases. At a speed where walking becomes challenging, less efficient, and has a higher effort level, more calories and burned then a jog at the same speed. This "cross over" speed, where walking becomes very strenuous, occurs somewhere at around 4 to 5 miles per hour for most people. Jogging at speeds slower than your cross over will feel easier and burn fewer calories than walking. Walking at speeds faster than your cross over will feel harder and burn more calories than running.

If this is confusing, let me simplify it. Walking has the advantage of being easy to do and virtually injury free. Running can burn more calories but is harder on the joints.

So you need to determine what's best for you. For most of us, a mix and match approach is probably the best. Or, you may find that the small amount of extra calories burned while running are not worth the impact on your joints. The choice is yours.

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Is it possible to selectively train your lower abdominal muscles?

Based on electromyographic (EMG) activity recorded during the performance of various abdominal exercises (e.g., crunches, reverse curls, leg lifts), the upper and lower rectus abdominis act as one muscle group. Despite the common misconception, data shows that it's not possible to recruit the "upper" and "lower" abdominal muscles separately. Part of the confusion is the fact that during certain abdominal exercises (e.g., reverse curls, leg lifts), people experience localized muscle fatigue and discomfort in the lower abdominal region. This occurs because the primary muscle used in hip flexion, the iliopsoas, originates below the lower portion of the rectus abdominis. The key point to keep in mind is that the feeling of local muscle fatigue and discomfort should not be misinterpreted as specific recruitment of "lower" abdominal muscles.