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16851992Walking is low-risk and easy to start. It can help keep you fit and reduce your risk of serious diseases, like heart disease, stroke, diabetes and more.

A regular walking program can also:

American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity or 75 minutes of vigorous activity each week. Even short 10 minute activity sessions can be added up over the week to reach this goal. If you would benefit from lowering your blood pressure or cholesterol, aim for 40 minute sessions of moderate to vigorous activity 3 to 4 times a week. You could do this by walking 2 miles briskly (about 4 miles/hr). If that’s too fast, choose a more comfortable pace.

Get ready

All you need to get started are comfortable clothes and supportive shoes. Layer loose clothing, keeping in mind that brisk exercise elevates the body’s temperature. Shoes designed for walking or running are best. Make sure you have a little wiggle room between your longest toe (1/2″) and the end of the shoe. Avoid cotton socks since they retain moisture and can promote blisters.

Work on your technique

  • Begin with short distances. Start with a stroll that feels comfortable (perhaps 5-10 minutes) and gradually increase your time or distance each week by 10-20 percent by adding a few minutes or blocks. If it’s easier on your joints and your schedule to take a couple of 10- to 20-minute walks instead of one long walk, do it!
  • Focus on posture. Keep your head lifted, tummy pulled in and shoulders relaxed. Swing your arms naturally. Avoid carrying hand weights since they put extra stress on your elbows and shoulders. Don’t overstride. Select a comfortable, natural step length. If you want to move faster, pull your back leg through more quickly.
  • Breathe deeply. If you can’t talk or catch your breath while walking, slow down. At first, forget about walking speed. Just get out there and walk!

Pick up the pace

To warm up, walk at an easy tempo for the first several minutes. Then gradually adopt a more purposeful pace. A good way to add variety is to incorporate some brisk intervals. For example, walk one block fast, two blocks slow and repeat several times. Gradually add more fast intervals with shorter recovery periods. Concentrate on increasing your speed while maintaining good posture.

Walking hills is a great way to tone your legs. Using Nordic walking poles can help your burn more calories and give you better posture and overall muscle endurance. Treadmill walking, while not as scenic, can be convenient during bad weather.

The end of your walk is an ideal time to stretch since your body is warmed up. Stretch your hamstrings and calves as well as your chest, shoulders and back. Hold each stretch for 15 to 30 seconds.

Track your progress. Although experts recommend walking at least 30 minutes a day, there are no hard and fast rules. Walking 60 minutes/day and brisk intervals will help you burn more calories. Fit walking into your schedule whenever you can. That may mean three 10-minute walks over the course of a day. The best schedule is one that keeps you walking and keeps you fit!

Be safe

  • Avoid traffic accidents. Listening to lively music while you walk is a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear. Wear light colors or reflective clothing and carry a flashlight or glow stick if you walk when visibility is low.
  • Walking on sidewalks is best, but if you have to walk on the street, stick to streets with lower speed limits. Faster streets are riskier because motorists are less likely to see pedestrians and cannot stop as quickly. Accidents involving pedestrians have an 85 percent chance of becoming fatal if the car is moving at 40 mph as compared to only 5 percent if the speed is 20 mph.
  • Know your area. Pay attention to what businesses are open in the area you’ll be walking and know the location of emergency telephones. Walk on well-traveled streets rather than taking shortcuts in less crowded areas such as alleys or parking lots. If you give the message that you are calm, self-assured and have a purposeful gait, you’ll lower your chances of becoming a victim.
  • Two heads are better than one. Walking with a partner or in groups discourages crime and may help alert you to dangers such as speeding motorists or unleashed dogs.

If you experience foot, knee, hip or back pain when walking, STOP and check with your doctor to find out the cause. You may need special exercises or better shoes. If you have osteoarthritis and experience increased joint pain lasting an hour or two after walking, consider an alternate activity like stationery cycling or water exercise. But don’t stop exercising!

Source: Walking 101

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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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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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Here is the 2015 annual report for this blog. Keep up the good work Energy in Motion!

Here’s an excerpt:

A San Francisco cable car holds 60 people. This blog was viewed about 620 times in 2015. If it were a cable car, it would take about 10 trips to carry that many people.

Click here to see the complete report.

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There are a lot of viable ways to get fit or maintain that optimal physique, but did you know that coconut oil could one of the best things you could use?  That’s right: the saturated fats that are found in high-quality coconut oil may actually increase your general health over time.  In a world where the average consumer is inundated with weight loss and health improvement options, it may come as a relief to some folks to hear that something as natural as coconut oil could make all the difference.  While certain folks hear the word “coconut” and picture sunny beaches and tropical drinks, others are hearing the same term and instead becoming reminded of its incredible health-related properties.

The Truth of the Matter

You may have heard some bad things about coconut oil, but your source was mistaken.  If coconut oil were so bad for your health, then those cultures who have been using it would have some serious health problems.  The truth of the matter is: those who use coconut oil regularly are often healthier than those who do not.  Although the benefits may not be obvious to some folks, it is important to understand the value of a good source of saturated fats.

Coconut oil is typically classified as a “medium chain triglyceride” (MCT) which means that the fats within it are passed through your body relatively quickly.  In addition, these particular types of fats rush to the liver which turn the MCTs into a quick burst of energy for you as well.  At the end of the day this benefit could translate into a better working metabolism and ultimately a stronger body.

Other Benefits

Did you know that there are a lot more benefits to using coconut oil besides for simply improving your metabolism?  In reality, coconut oil contains robust amounts of omega-3 fatty acids as well. On top of that, coconut oil is great for cooking because it does not go through oxidation as quickly as other cooking oils.  The slow oxidation makes coconut oil essential to removing harmful free-radicals and other toxins from the body.  These combined properties make coconut oil a wonderful addition to any recipe and are vital to healthy weight loss and fitness management.

Can Coconut Oil help with Diabetes?

Okay, so coconut oil is great for weight loss and fitness, but it is any good for those people who deal with type 2 diabetes?  The answer is a resounding “yes.”  Because coconut oil is turned into energy so quickly, it has the ability to help people manage their blood sugar levels more efficiently.  Over time, users of coconut oil could actually see their insulin sensitivity reduced to surprising levels.

What else should I know?

In our attempt to become optimally fit and healthy we often turn to some pretty desperate measures – ones which ultimately leave our bodies feeling the brunt of those bad decisions.  Thankfully, there are remedies such as coconut oil to come to the rescue.  Using a high-quality coconut oil in your recipes can help soothe any indigestion, all while lessening those cravings for sweets you may sometimes get.

Contrary to popular belief, coconut oil is a spectacular ingredient that you would be wise to incorporate into your everyday diet.  Losing weight is one thing, but being able to improve your overall health in a simple way is essential to your longevity.  Be sure coconut oil is right for you by speaking with your doctor or a nutritionist for more information.

© 2014 Tiffiny Marinelli, Energy in Motion

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Benefits of Workplace Yoga ClassesIf you have heard of the movie, The Secret, you have heard of the Law of Attraction, as well. The Law of Attraction is not something that simple comes your way; you have to put a little effort into, as well.

The law of attraction states that every positive or negative event that happened with you was attracted by you. You may or may not buy that completely, however, I will say There are techniques that you can use in order to make the Law of Attraction work for you so that you can get what you want out of life.

Learn How to Meditate Using Creative Visualization

First and foremost, if you are interested in utilizing the Law of Attraction to its fullest potential, make sure that you begin each day with meditation. Meditation is important as it brings your focus toward what you desire and what you expect for that day. Meditation will increase brain power and have your mind at that relaxed state.

Creative Visualization is a powerful tool in creating the feelings behind the desire. It is not enough to just meditate on something you wish to attract into your life, visualizing brings it to life.

Creative Visualization takes it one step further by incorporating the feelings you are feeling as you see yourself.  It has been successfully used in the fields of health/wellness, fitness/exercise,  education, business, sports, and the arts for many years.

As you embrace the feelings of joy and happiness, you will see that more joy and happiness will enter your life. Creating visualization makes this happen by using your emotions as triggers.

Learn the Art of Being Grateful

Being grateful means truly understanding how much we already do have without asking for any more. When you are in a state of gratitude, so many more things to be grateful for come our way.

Take a look around you, there is so much to be grateful for, but you need to stand up and take notice. When you start to understand the simple blessing such as butterflies or flowers that envelope your life, you will feel more joy. Once you feel more joy, you will manifest more joyful events in your life.

Write Your Own Thoughts

If you really want to get the most out of the Law of Attraction, then you must consciously control your own thoughts on a daily basis. Sometimes you must control your thoughts on a moment-by-moment basis.

If you find yourself going into negative or self-sabotaging thoughts, you need to take responsibility in several ways.

  • Think positively
  • Concentrate on all that you are grateful for
  • Give yourself positive affirmations

Focus as often as you can on what you DO want rather than on what you don’t want. For example, if you want to be healthier, or lose 25 pounds, focus on the results and the solutions you would like to see.

Start creating your thoughts to show up as you wish.  Remember, this is the first day of the rest of your life.  Focus on joy, happiness and success.  Start creating your own victory!

© 2014 Tiffiny Marinelli, Energy in Motion

Further Reading

How to Eat Mindfully: Learn to Appreciate Every Bite

How to Find Your Exercise Motivation

 

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Working Out BWThe fresh start of a new year inspires lots of people to make New Year’s resolutions. Some of the most popular wellness resolutions include losing weight, exercising more, dieting, quitting smoking and stress reduction. Here are some tips to help you stick to those resolutions for 2014:

  1. Find Your Motivation. Make sure you REALLY want to make the change. What is your motivation for making a change? Don’t just do it because someone else told you or you need to fit into a new dress. Find your intrinsic motivation and you’ll be more likely to stick with it. Maybe you want to lower you cholesterol or reduce your risk for cardiovascular disease. Only when you feel this intrinsic motivation, this reason inside of you with the true desire to make a change, then your chances to succeed are high.
  2. Set Goals. You must break the old habits and replace them with new ones. Instead of a rush of activity in a one-time effort, consistency is the key to success. You need to do things regularly to achieve challenging goals. Make a realistic plan to reach your goals. Resolutions are really just annual goals. But like all goals, they should be SMART: 
    • Specific- your goals just identify exactly what you want to accomplish in as much specificity as you can muster.
    • Measurable- as the old adage says, “you can’t manage what you can’t measure.”
    • Actionable- every resolution should start with a verb (e.g., “quit,” “run,” “finish,” “eliminate,” etc.)
    • Realistic- you have to be careful here. A good resolution should stretch you, but you have to add a dose of common sense.
    • Time-bound- every resolution needs a date associated with it. When do you plan to deliver on that resolution? It could be by year-end (December 31) or it could be more near-term (March 31).
    • With SMART goals, you now have a visual reminder of your plans and a way to measure your progress.
  3. Make Your Plans Public. Tell your family and friends what you are committed to achieving. If you’re accountable to someone else for your work, you might be more likely to stick with it. Better yet, find someone with similar resolutions and buddy up. A co-worker or friend who is interested in going to the gym will often make it more likely that you both will go.
  4. Measure Your Progress. Measurement allows you to visualize your progress. It will give you something to look back at and be proud of. If you have a feeling of accomplishment towards your goal, you will most likely continue to strive. Even if each day’s effort doesn’t feel like much, it adds up to a big change.
  5. Reward Your Success. Rewards are a great motivation to keep going so celebrate the good stuff you’ve done. If you’ve reached a mini-goal or you’re stuck with your resolution for a month, treat yourself to something special. But, try not to use food as a reward.
  6. Don’t Give Up. Be ready for setbacks along the way. Nobody’s perfect. Forgive yourself and get back on track as soon as you can. Plan ahead for how you’ll deal with setbacks so you won’t be surprised if it happens.

Sticking with your New Year diet resolutions in 2014 can be easier when you have a plan. Use some of these tips and strategies to stick with your New Year diet resolutions in 2014 – and beyond!

Happy New Year! …Tiffiny

© 2013 Tiffiny Marinelli, Energy in Motion LLC

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