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8295214_XXLMorning, midday or midnight — when’s the best time to work out?

Well, that depends on when’s the best time for you.

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, Ph.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia.

Your best time is based on a “constellation” of factors:

  • location,
  • time of day,
  • type of physical activity and
  • social setting, among others.

“It’s not just what time, but what activity, with whom and where,” said Pate, who is also an American Heart Association volunteer. “This mix of factors for people come together to result in being consistent.”

Everybody’s Different

“Different people will have different preferences and predispositions with regard to how they respond to exercise at different times of the day,” Pate said.

For example, if you’re much more likely to work out consistently with a partner, “then you’re better off to opt for a social part regardless of the time of day,” Pate said. “On the other hand, some people like the solitude, the chance to get away.”

You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. “Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently,” Pate said.

“If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out,” he said. “Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.”

Fit in Fitness

The American Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of 3-10-minute increments.

For example:

  • In the morning, park 10 minutes away from the job and walk briskly.
  • At lunch, walk 10 minutes in or around where you work.
  • In the afternoon/evening, walk briskly 10 minutes back to your vehicle.

And there you have a 30-minute workout!

“Accumulation across the day doesn’t have to be performed in one bout, but can be across the day,” Pate said. “More is better, but we’re absolutely certain even modest amounts are much better than being sedentary.” And remember, “exercise” is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time.

So get moving — at the time that’s right for you!

Source: When is the best time of day to work out?

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Working OutWith class schedules expanding at gyms around the country and boutique fitness studios booming, it’s clear that people are flocking to group fitness classes—and with good reason. Group fitness classes offer the opportunity to experience movement in positive, memorable, and purposeful ways, inspiring meaningful change both physically and mentally.

Here are the top five reasons people love group fitness classes, and why you will, too.

1. Expert guidance with no guesswork

One of the main reasons people are drawn to group fitness is the expert guidance they receive from certified instructors. An exceptional group fitness instructor is proficient in the art of creating enjoyable movement experiences that keep participants committed to their health and wellness journeys. There’s no guesswork when it comes to how to structure your workout session— the GFI has done the work for you.

2. Accountability to create a workout routine

The fact that group fitness classes occur on a set day and time works wonders with creating structure around physical activity, even for people who struggle with workout consistency. As opposed to hoping you’ll make it to the gym at some point during the day, choosing a class to attend and signing up in advance creates a greater sense of accountability and enables you to plan your day around your workout (and your health!).

3. Social support and so much more

The feeling of being part of something bigger and the camaraderie forged in group fitness classes is something that quite simply can’t be replicated. Group fitness classes exude positivity, and serve as a welcome invitation for people of all different ages, backgrounds, and ability levels to come together in one inclusive experience to move with passion and intention, all without judgement or expectation.

4. Explore movement in a new way

If you find yourself stuck in a fitness rut, group fitness can be a perfect option for adding variety to your routine, while also ensuring a well-rounded approach to exercise. Do you dread the idea of running on a treadmill to get your cardio in? Try attending a dance-based fitness class to improve endurance while burning just as many, if not more, calories. Feeling uninspired to focus on your flexibility? Try a yoga class to improve your range of motion and enhance your movement quality.

5. Fitness and fun rolled into one

Hands down one of the most commonly cited reasons people choose to attend group fitness classes is because of the fun factor. Group fitness classes prove the old saying “no pain, no gain,” couldn’t be further from the truth. In fact, an effective workout can and should be a fun one, as the more enjoyment you experience during exercise; the more likely you are to stick with a regular routine of physical activity.

Contact Energy in Motion for more information on bringing exercise classes to your workplace.

Original Article: https://www.acefitness.org/acefit/healthy-living-article/60/5892/5-reasons-people-love-group-fitness-classes-and?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-04-13-2016&utm_content=Consumer+Outreach&spMailingID=25230537&spUserID=NjU5NTYyNDEwMjUS1&spJobID=782085234&spReportId=NzgyMDg1MjM0S0

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Understanding that fit, healthy employees lead to fit, healthy companies; employers are searching for effective and sustainable wellness solutions. Energy in Motion provides workplace group exercise classes and wellness seminars, allowing busy people to take a proactive approach to health, fitness and stress management. With the ever-increasing cost of healthcare, improving the overall health of employees by providing cost-effective fitness programs can help improve your bottom line.

Check out first hand how Energy in Motion is making a difference for companies throughout New York, New Jersey and Pennsylvania.

“As part of the Borough’ s Employee Wellness Program, Tiffiny of Energy in Motion recently provided an information-packed hour long presentation entitled “Healthy Lifestyle on a Busy Schedule.” Tiffiny spoke on a multitude of important wellness issues, including proper nutrition, fitness and stress reduction. Her engaging presentation led to a spirited discussion between Tiffiny and our employees on a wide range of wellness topics. Following her presentation, Tiffiny provided a copy of her presentation for use by all employees as a reference for healthy living. I would strongly recommend Tiffiny and Energy in Motion for any employee or other group discussion on wellness topics.” Gregory Hart CPM, QPA, Borough Administrator

“If you’re a business in New Jersey looking to implement a stress reduction or wellness program that your employees will appreciate, you’re in good hands with Energy in Motion LLC. Tiffiny, from Energy in Motion LLC, worked with our company to customize a program that fit all of our needs. Tiffiny was able to read our employees and give them just what they needed; a class that focused on meditation, breathing and simple yoga. She taught poses that helped decrease stress and heal body aches after a long work week behind a desk. Try a few classes and show your employees that they can reduce stress in the workplace.”Kristin, Watson Wyatt, HR Generalist

“Working with Tiffiny to reach my weight and health goals has been such a great experience! I find a lot of comfort knowing that my trainer has a great deal of knowledge in her area of expertise, is a person who makes exercising fun, and is someone that I can truly trust with all my health and exercise needs and questions. Taking into consideration my ability, lifestyle and commitment, Tiffiny gave me a great exercise program and nutrition information on an individual level. She also makes exercise a lot of fun, making the whole process even better. Thank you so much Tiffiny for your time, effort and help!” Rana Hemantharaju, Realogy NJ

“As a complete newcomer, I was a little apprehensive when my wife brought up the idea of us taking yoga classes. The private lessons with Tiffiny have been terrific. She has tailored the classes to work at our pace, and each week I feel more flexible, healthy—and I’ve lost weight! Her technique is calming and educational, while I feel motivated to push myself a little more each time. Tiffiny has added years to my life.” Matt, Rockaway, NJ

“Energy in Motion provides personalized training and exercise plans that make it so easy to stay healthy! I work in an office and have a long commute – both good excuses to avoid the exercise I need. But Tiffiny [Energy in Motion] designed a plan that goes everywhere I go and keeps me limber and active year-round. You cannot go wrong with Energy in Motion.” Barbara D., Denville, NJ

“Previous forays into yoga were a waste of time and money. Bought a video. It was too advanced. I fell over. Took a class. The instructor spoke in yoga bumper stickers. I learned nothing. Checked out a yoga studio. The owner was hippy dippy disorganized. I rolled my eyes and left. Worked with Tiffiny of Energy in Motion once. And immediately signed up for more. Each week she helps me gain more strength, flexibility, balance and serenity!” Caroline, White Meadow Lake

“Tiffiny and I work closely on a variety of health & wellness programs and promotions for the employees at our client company. She has conducted several seminars on various exercise topics including “Exercise and Your Heart”. She is a well prepared, well-informed, energetic presenter who interfaces effectively with her audience. I am sure she would do an excellent job for any organization.” Kathleen, MSN, APN-BC, Nurse Practitioner

“Thank you so much for all that you did to make our Health Awareness Month a success! Everyone enjoyed all the presentations you developed for us, especially the meditation session. I’m looking forward to brainstorming some ideas with you for next year’s health awareness program.” Debbie Maruschek, Assistant Director of Human Resources, Federal Business Centers

© 2016 Tiffiny Marinelli, Energy in Motion

 

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Employers finding wellness programs can be good for a company’s culture — and bottom line

 

By Daria Meoli, January 4, 2016 at 11:45 AM
(PHOTO BY AARON HOUSTON)

When Tiffiny Marinelli founded Energy in Motion, a Rockaway-based business specializing in group exercise instruction and corporate wellness seminars, nearly 20 years ago, she never could have predicted how the demand for her services would change. When she started creating wellness programs in the 1990s, Marinelli worked with big, corporate clients such as AT&T, Lucent and Home Depot to develop wellness perk programs to sweeten the compensation package for employees.

Today, she focuses on the smaller businesses that look to wellness as A way to put a lid on health care costs. “There are many smaller companies with less resources and less ability to drive a culture of wellness within their company,” Marinelli said. The market for corporate wellness products and services has exploded. And with products even Marinelli couldn’t have predicted.

Take The Fruit Guys, a national organic fresh fruit delivery service that started in San Francisco but is expanding rapidly on the East Coast. Drew Dix has been the director of sales development since 2010. According to Dix, who works out of the company’s Maplewood office, The Fruit Guys delivers fresh fruit to more than 4,000 businesses around the country. Dix has had a front-row seat to the emerging wellness trend. “The biggest change we’ve seen is that companies are adopting a new position called a wellness director or a wellness manager, and that did not exist 20 years ago,” he said. “It’s always been in the realm of HR to dictate employee benefits. But the concept of wellness has evolved from a flu shot and an HSA to weight loss, nutrition and fitness programs. That role is still part of HR, but we’ve seen a lot of companies make that a full-time job.”

Companies of all sizes and industries across the state are getting serious about their employee wellness and health improvement programs for many reasons. Healthier employees mean lower insurance rates for employers. More and more companies are designing and implementing health improvement strategies to mitigate the costs of unhealthy employees and avoid the types of high claims that lead to rate hikes. “Health care rates are getting higher and will probably continue to rise,” Marinelli said. “People already are struggling to afford the rates. If you can get employees healthy and you can help them manage their chronic conditions, you will see a huge change in the overall cost of health care benefits.”

In 2014, the Affordable Care Act made wellness a priority for health insurance providers by creating a set of rules mandating providers incentivize corporate wellness programs and reward individuals for engaging in healthy behaviors. Brian Marshall, manager of wellness at the Cranbury-based AmeriHealth, sees the change every day. “The ACA forces us to be creative and inclusive to make sure our wellness incentives are targeting everyone,” he said. “Instead of treating the disease, we want to treat the person. Since the ACA was enacted, there are no costs associated to wellness screenings such as mammograms, colonoscopy and immunizations, and that has opened up preventative care to people who may not have realized it was available before.” AmeriHealth, for example, rewards fitness milestones and healthy behavior by reimbursing individuals for participating in fitness programs, stress management activities, flu shots, dentist visits and parenting classes.

“It’s all self-reported through our online portal, which gets people engaged with managing their own care,” Marshall said. Marshall said he foresees two corporate wellness trends gaining momentum in 2016 .“One trend we are seeing is employer groups are becoming much more active in designing their own programs,” he said. “At one time, corporate clients looked to us as subject matter experts. Now, they look to us as partners in the process and they come to the table with more of an understanding of what most effective strategies for their group would be.”

Marshall also predicts companies will offer more incentives to employees for participating in the wellness programs. These incentives are not just in the form of reduced premiums being passed on to employees, but they will offer time off, better working environments and other perks in exchange for participation. Marinelli has seen the carrot-and-stick approach work for many companies. “Depending on how much money a company has, a wellness program should be incentivized, even if it’s a small amount,” she said.

By way of example, Marinelli said employees might be hesitant about biometric screenings because of privacy concerns. A company should incentivize that initial screening with raffles or gift cards for people who attend. Through the program, the company educates employees on the personal benefits of doing the screening, such as saving a trip to the primary care doctor and getting immediate results. Over time, the company has another screening and promotes it by reminding employees about the positive experience they had at the last screening. But this time, instead of a gift card, you offer to lower their premiums. “It’s a much more effective process than telling employees, ‘If you don’t get this screening, you’ll have to pay more for your premium,’” Marinelli said.

In addition to lowering health care costs, companies continue to leverage wellness as a retention perk. “If you invest in your employees, you get that tangible return as well as less sick days, better morale, (and) higher retention rate,” Dix said. “If you walk into a startup and see pingpong tables and video games, what you are really looking at is a company competing for top talent. Fresh fruit and other wellness perks are also part of an effective retention package.” Marinelli said not all companies are ready to take this approach to wellness. “But, companies that are innovative and can look ahead to see where things are going with regard to health care and they want their companies to survive, they are going to get more serious about wellness,” she said.

Starting an effective wellness program

When a company first launches a wellness program, it’s best to start by dipping a toe in the pool rather than throwing employees into the deep end.
John Gallucci, founder and president of JAG Physical Therapy, an orthopedic physical therapy provider with multiple locations throughout New Jersey, has worked with many corporate clients as part of their employee wellness programs. Gallucchi believes the best way to get started is with educational programs. He says he has led many successful “lunch and learn” sessions on a range of topics, including the health risks of siting all day and how to mitigate them, how to fight dehydration, proper ergonomics and avoiding sports-related injuries. “There are a lot of weekend warriors out there who don’t engage in physical activity all week then go out and play a few pickup games one night and get hurt,” Gallucchi said. “Sports-related injuries contribute to absenteeism and poor productivity.”

Tiffiny Marinelli, founder of Rockaway-based Energy in Motion, suggests kicking off any corporate wellness program with an activity employees will actually look forward to. “If a client is just getting started and they really don’t have a company culture of wellness, the first thing I do is introduce something that is really fun for employees and build on that positive experience,” Marinelli said. “An example could be a stress management program where we bring in a massage therapist, yoga teacher or meditation expert. Other fun ways to get started include a session on how to de-stress at your desk, cooking demonstrations or walking programs.”

Employee wellness is a business strategy and should be treated like one. Marinelli recommends companies establish a mission statement or a business plan for improving the health of their employees. By documenting a plan, businesses can allocate budgets and measure effectiveness of the various aspects of the wellness program.

Marinelli has been in the corporate wellness industry for more than 20 years and said that for a health improvement program to be effective and actually save a money for a company, wellness has to be part of the company culture. “An emphasis on wellness has to come from the top down and executive management has to play a role,” she said. “It’s important that organizational policies promote wellness by encourage healthy choices and educating the employees on health improvement.”

E-mail to: dariam@njbiz.comOn Twitter: @dariameoli

Source: http://www.njbiz.com/article/20160104/NJBIZ01/301049998/resolution-2016-change-of-heart

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profile2A healthy, thriving workforce makes for a healthier business. Investing in the health of employees reduces health cares costs, improves productivity and makes business stronger. According to the CDC, chronic diseases and related lifestyle risk factors are the leading drivers of health care costs for employers: About 86% of full-time workers are overweight or have at least one chronic illness, and those who fall into both categories miss hundreds of millions of days of work each year – resulting in over $153 billion in lost productivity annually. It is no surprise, then, that as of 2014, 73% of small companies and 98% of large companies offered at least one wellness program.

Understanding that fit, healthy employees lead to fit, healthy companies; employers are searching for effective and sustainable wellness solutions. Energy in Motion provides workplace group exercise classes and wellness seminars, allowing busy people to take a proactive approach to health, fitness and stress management. With the ever-increasing cost of healthcare, improving the overall health of employees by providing cost-effective fitness programs can help improve your bottom line.

A Society of Human Resource Management survey of 450 employers found 17 percent of employers offer on-site corporate fitness classes, up from 14 percent the year before. Our on-site group fitness classes bring exercise right to your workplace so you can save time and money. Exercising on-site is convenient and eliminates excuses for people not to be physically fit. Employees also associate exercise with fun, friendship and camaraderie which not only improves their health, but also reduces stress and reflects stronger relationships during the work day. Group exercise classes can be a great tool to keep fitness fresh and help employees maintain a healthy lifestyle.

Contact Tiffiny at Energy in Motion for more information.

© 2015 Energy in Motion

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EIM Yoga ClassWe all know how illness and injury costs your company time, energy, and a lot of money. So naturally business owners and managers want to incorporate healthy living and activities to ensure employee health and happiness, which brings about subsequent increased productivity. There are several steps towards promoting well-being and healthy lifestyles that you can take to move your company and employees forward:

  • Offer on-site physical fitness or exercise facilities and/or activities. Having a gym or providing fitness classes gets your employees taking better care of themselves right away. Exercising on-site is convenient and eliminates excuses for people not to be physically fit. They also associate exercise with fun, friendship and camaraderie which not only improves their health, but also reflects stronger relationships during the work day.
  • Provide courses and seminars that are educational in nature. From healthy cooking and portion sizes to types of exercise and goal setting, seminars can help boost employee knowledge. Increased motivation and starting a healthy lifestyle discussions are other natural consequences which can prove tremendously important in developing a community of support.
  • Provide stretch breaks for employees. Stretch breaks are important and contribute to mental health and stability which have a direct impact on physical health and immune support. When employees have to work too long without a break, the mental toll it can take may result in burnout, turnover, unhappiness, and job dissatisfaction.
  • Allow for sick days and then permit your employees to use theirs without any guilt! When an employee comes to work sick, every other employee is at risk of developing the illness and most will get sick at about the same time, putting you as the employer in quite a bind. Some people are blessed with strong immune systems and will use few if any days. Others may be more likely to fall ill frequently and will feel even more obligated to force themselves into work; this not only puts others at risk but also lessens the employee’s capacity to recover and get back to work full-time.
  • Limit stress in the workplace…as much as possible. Obviously, most work days and places are stressful. From an ER nurse to the social worker to the sales clerk dealing with ill-tempered customers all day, the work day takes its toll. Increased blood pressure, sleeplessness, obesity, poor immune function, etc all result from too much stress and too little stress relief. Try to incorporate some team-building activities, potluck lunches, the occasional random afternoon off, and you’ll see results.

Work is hard enough – people need employers that are there for them as well as the customers or clients. Even the smallest companies can incorporate some of these changes and begin the process. Promoting a healthy lifestyle at work, where people spend the vast majority of their waking hours, is an absolute must.

Contact Energy in Motion to find out how you can improve the health and well-being at you company.

Tiffiny Marinelli, MS, CWPC

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pilatesSweating at work isn’t that foreign of a concept. Sweating at work to cool music in workout clothes-that’s a little different. Onsite group exercise classes for businesses are growing in popularity and for good reason. There are so many benefits, some that reach beyond losing weight and getting into shape. Here 3 reasons why onsite group exercise classes are beneficial for everyone in the office:

1. Mood and Morale

Have you ever heard of a “runners high”? When you’re working out hard you get in the zone and an upbeat feeling takes over. Exercise helps to boost the mood and overall morale of the office, causing a more pleasant and stress-free work environment. A lot of the everyday workplace tension gets released in a positive way, leaving people feeling calmer and more cheery.

2. Workplace Relations

Sometimes work can get so hectic that you don’t really have the time to interact socially. Other times you may just be feeling tired and not up to interacting with your coworkers. This can leave you feeling isolated and left out, leading to low morale and less productivity.

Group exercise classes are a social atmosphere that give people the opportunity to laugh, sweat and interact with coworkers in ways they may not have done before. This interactions leads to a better workplace environment and helps with a “team player” mentality.

3. Health!

Of course, the most obvious benefit is overall health. Just a half an hour to an hour a day can enhance your overall health and life longevity, as well as quality of life. Whether the goal is to lose weight or to just get a little extra cardio in, group exercises can be tailored to fit any individual’s fitness level and can help them reach their overall goals.

Companies also benefit from onsite group exercise classes with more fit employees that are less likely to get sick or have job related injuries like back problems and muscles strains. Having an onsite group exercise class can change the overall landscape of a company and can increase both the mood and productivity of workers. Employees will look forward to these classes as an opportunity to interact and get in shape and because of their proximity they will be able to help each other reach their fitness goals with a support system.

An Onsite group exercise class program is a win-win for everyone involved-employees get exercise training and employers have healthier, happier employees.

© 2014 Tiffiny Marinelli, Energy in Motion

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