Empower Blog

Survey says: One of the #1 reasons for not exercising on a regular basis is “lack of time.”

Think about it: Time in reality is probably the least likely thing to keep someone from exercising. With 24-hours in a day, it is likely that we can find at least 10 to 20 minutes to talk on the phone, surf the net, watch TV, or read a magazine. Yet we still perceive ‘time’ (or the lack of it) as the reason for not finding that same 10 to 20 minutes to exercise.

A few minutes can make a huge difference: Many studies have shown that short bursts of very intense exercise (interval based training) can produce the same results as traditional, longer duration endurance training.

The proof: A study done recently and published in the Journal of Physiology took 16 college-aged students and had them train using different duration programs.Half did 90 to 120 minutes of continuous moderate intensity cardio each day. The other half performed about one fifth the overall workout time but trained using 30 second bursts of high intensity work followed by 4 minutes of recovery. Despite the huge difference in training time both groups had similar improvements in training results.

So, move more: Keep in mind all physical activity, not just formal exercise, can add up to a healthier body. So in-between those intervals (the other 23.5 hours of the day) try to find ways to simply move more. Here are a few suggestions:

• Take the stairs
• Allow for a movement break every 30 minutes you are stuck at a desk (get up and down 5-10 times in a row or do some shoulder rolls)
• Find something physical you can do during the commercial breaks of your favorite TV time (like crunches and push ups)
• Go for a walk while you are having leisure talk on the cell phone
• Keep your housework moving briskly
• Stand and balance on one foot when in the grocery store line
• Take the dog for more walks
• Get outside and play with your kids
• Park farther and walk

Click “Like” if you found this helpful!

If not, how can we help you? Send in your questions (info@fitnessem.com) to be answered by one of the Empower personal trainers.

For me, being empowered is living the extraordinary story of triumph as it unfolds in real time. In a word, it is "winning", and I don't mean the first person in the race or the top dog in the tennis match--I simply mean triumph. Being empowered allows me to triumph over anything and everything that holds me back. It is a force to be reckoned with, and in that moment, I can feel the gathering storm of intention blowing past the laziness of mediocrity and leaving it in it's dust.

For me being empowered is the opportunity to do something extraordinary, and it resides in my heart. It is a precious and powerful gift that allows me to excel with INTENTION. Empower is my warrior sister with whom I hold the highest regard. She gives me the spiritual permission to dig deeper and climb higher triggering passion and shaming it into performance like no other expedition of the spirit.

When I am empowered, I can do anything, I am on top of the world, and so are the sisters with me.

"Let's shoot for the moon girls, let's shoot for the moon!"

Come with me,

Gin Miller

Want to actually achieve your goals? Whether it’s to live a healthier lifestyle, to change your career, to get something better out of life – you must first empower yourself to take action and make that first step.

For me, empowering myself meant making a career change after 15 years in the corporate world. It was terrifying to leave a secure position, with a good salary and benefits, and risk it all on “following my passion” of fitness and nutrition.

I started from scratch, went back to school, and got my degree in personal training and nutrition. Coming out of school, I had one clear vision: to teach other women how to empower themselves through fitness. I found out first-hand that pushing myself physically and being successful at achieving new goals translated into having the confidence to tackle financial, relationship and other real-life goals as well.

I have empowered myself to become the person I want to be. I now own and run a fitness business, where I am lucky enough to see this concept in motion every day. I see clients setting and reaching goals they never thought possible. I am inspired every day by their hard work, dedication and commitment to living their best lives.

The first step is always the hardest – fear, doubt, uncertainty – these are forces that work against us when we think about change or taking a risk. Don’t let these prevent you from reaching your own goals and dreams. MAKE YOUR MOVE today – empower yourself to do something great. You are worth it!