Empower Blog

There seems to be the belief that a total body routine is the best solution for a hectic schedule.

I used to feel that a total body workout would ensure l hit every muscle group even if I was only able to strength train twice that week. It’s true I was touching on every area but I wasn’t feeling like I worked each muscle well enough.

So I decided to try splitting my body parts. Yes, this does mean that during hectic weeks each area may only be trained once however, I find the training is more effective and more intense.

If you’re feeling like you simply aren’t achieving the intensity you want with your total body routine then try dividing the muscle groups into different days. You can break up the body parts in several ways. One option is legs and back one day, chest and shoulders the next, and biceps and triceps on the third. Or you can try legs on their own day, back and chest a second day, and shoulders and arms the third day. To boost the intensity and the results, try to divide and conquer when it comes to your strength training.

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

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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!

E- energy
M-motivation
P-positive attitude
O- optimism
W-wellness
E- enjoyment
R – rejoice

Empower is a verb, which means to enable or invest with power. What a wonderful thought, what an even better action! To enable ones energy, motivation, positive life attitude, and optimism in the face of challenge; while at the same time improving their state of wellness and ability to enjoy life to the degree that they can rejoice in the beautiful, vibrant human they have become. ~ Whew, now that’s a mouth full :)

As I dissect the concept of empowerment I can best relate it to the 7 dimensions of Wellness; a well-known tool used by health educators to help people understand the interrelated components of a healthy lifestyle based on self-responsibility and personal choices. When applying this tool to the goal of personal empowerment it would look like this:

The Empower Wheel

When I relate the 7 dimensions of Empowerment to my own life, I immediately think of those positive things that have made me the active, healthy, strong woman I am today; my family, my friends, my belief in a higher spiritual power. I feel blessed by all the things life has given me, from a healthy body to a loving support system.

But I also realize that the choices I make everyday are interrelated and have a direct impact on the things I hold most dear. I have had the opportunity to learn from the best educators about the power of health and fitness and it’s tremendous impact on the way we think, feel and act. I have also had the opportunity to share my knowledge and empower others towards a healthier lifestyle. In doing so I have tapped my own empowerment wheel… and continue to do so everyday whether it is through the example I set for my family, the workouts I lead in my community, or the knowledge I impart in my writings. By tapping this wheel I am in a continuous state of positive energy. I realize that there are negative forces and bad days that may come along in my life and the lives of those I strive to help. This is when it is even more important to reflect on the empowerment wheel to solve and rise above any challenging or dark days with a sense of optimism and self-fulfillment.

Defining “Empower” or “Empowerment” is a subjective, personal, and emotional endeavor. Now that I’m in my 30’s, a wife and mother of two (soon to be 3), I realize that being “empowered” has meant something different throughout the various stages of my life. Today my priorities are my family, my health, and the health of my loved ones. At this moment in time feeling empowered encompasses the following elements:

• Embracing the constant change and unpredictability of daily life
• Being physically strong and fit to handle the daily demands and stresses
• Confidence in my abilities, my intelligence, my judgment for my own direction
• Faith in my decisions for my children, their development, and their futures
• A solid, positive self-image for my personal happiness, my marriage, and to set a positive example for my children
• The freedom to help others by supporting the charities and organizations close to my heart
• The knowledge to find the outlets necessary to give me peace of mind and mental clarity for true happiness in all aspects of my life.

Let me be clear that defining and identifying “My Empowerment” doesn’t guarantee that I’m always on target with all of these elements on a daily basis. Empowerment in my life is a constant journey as is maintaining a healthy lifestyle. There are days or weeks that I’m more balanced and focused. Then there are times that a hectic lifestyle seems to take over.

I’m learning that feeling empowered in my own life is not a matter of success or failure but rather a positive journey of change and growth that will never stop! Get on board and enjoy the ride!

By: Karen Polcaro

At Empower, our goal is to help you become an ACTIVE, HEALTHY, and STRONG woman. To us, becoming active, healthy, and strong does not only refer to becoming physically fit, it also ties into every other aspect of your life, physical, mental, and emotional. To be ACTIVE, HEALTHY, and STRONG is to be EMPOWERED!!

Although as women we stand together, we recognize that each of us is very unique and have different needs. We are at various stages in our lives. We each face unique challenges, whether they are related to family, career, life in general, or a combination of everything! That is why we have carefully selected four amazing women; all seasoned fitness professionals who come from different backgrounds and are at different stages in their own lives. Gin Miller, Heather Hawk, Kathy Stevens, and Rachel Howe will be writing to provide answers to your questions, offer advice, and share their experiences.

However, we thought it was important that before they began sharing their experiences and ideas, that they each define what it means to them to be EMPOWERED.

Over the couple weeks, each of these women share with us what empowerment means to them. Also, check out some of the questions they will be answering (below). These questions came from women JUST LIKE YOU! If you have a question or a topic you would like to explore, please share! We can all learn and grow from the experiences of others! Your voice is important and you deserve to be heard!!!

1. How do I find the time to add exercise into my schedule and what type of exercise is best?
2. What are the best options for eating healthy meals with such a busy schedule?
3. How do I get rid of my meno-pot!... The dreaded 50+ potbelly.
4. What can I do to reduce the pain in my (back, legs, arms, etc) while exercising?
5. Can I ever get rid of the sagging skin on my (belly, back of the arms, neck or thighs)?
6. Which exercises are best for burning fat?
7. Which exercises will strengthen my back/core?
8. How do you get started if you have been inactive for many years?
9. How do you stay motivated about your exercise program?

By Heather Hawk

Everyone has different motivational tools and triggers to keep them on track. Some people need accountability to stay consistent. The consistency has never been my obstacle. My challenge is to push myself beyond my threshold whether it’s get those few extra reps or for the extra mile. Over the years I’ve tried several things to help give me an edge. Here are a few of the tricks that motivate me to kick it up a notch:

• Download music that will pump you up. A mix of up-beat and slow doesn’t do it for me, I need songs that we keep me jamming.
• Talk yourself through the tough spots. When I feel I’ve reached a breaking point I remind myself of my goals (sometimes in my head and sometimes out loud) like a lean body or a tight booty – I repeat it over and over to push through the challenge.
• Find a workout partner (or a few). The key is to find a partner that will motivate you as much as you motivate them – you want to push each other rather then holding one another back.
• Remind yourself of the level you’ve achieved in prior workouts. When I find it difficult to hit a prior distance or number of reps I remind myself that I did before so I can do it again – quitting is not an option!

By Heather Hawk

We all know that finding time for fitness can be a challenge.

Whether it’s work, family, or school we all have life pulling us in several directions. Having my own company provides me the luxury of working from home a few days a week so squeezing in a workout early morning or mid-day is usually convenient. Lately, my work has had me on location most weekdays. By the time I get home I want to spend all the time I can with mygirls before their bedtime.

I was finding myself stressing out over when to fit in my workout. So I decided to combine the two activities and I’m using my playtime with my girls to be as physical as possible. My oldest, who is three, loves to crawl over and under furniture, jump, run, and climb through the jungle-gym at the park. Instead of simply cheering her on from the sidelines, I’m now right by her for all her fun and exploration.

You’d be amazedhow exhausting it can be keeping up with a three year old…I know I’m working up a sweat, burning calories, and using my muscles in very different ways.

By Heather Hawk

Tempting foods are everywhere. If I could still be healthy and live on sweets I would. But since that isn’t possible, I know the importance of healthy eating. I’ve learned from my own experience that small changes can add up to big results when it comes to my health and my body shape. There are simple changes I’ve made over the years that save me big on the calorie count.

• Order salads with dressing and cheese on the side
• Avoid fried foods
• When ordering sandwiches, ask for whole grain bread
• For any meal, ask for all sauces on the side
• Avoid creamy soups, choose clear or broth based soups instead
• Drink water or unsweetened tea instead of soda