Empower Blog

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

The Fall is a beautiful time to get active outdoors. Many people enjoy walking, running, and hiking in local parks. These cardio sessions are invigorating by themselves however a few simple changes can take these workouts to a total body training session:

• Many parks have strength stations along the paths for push-ups, pull-ups, and other movements. Take advantage of these stations along the way.
• Create your own strength stations by doing circuits of body weight exercises every 5-8 minutes during your cardio session. Perform walking lunges or step-ups on a bench for the lower body, push-ups for the upperbody, or plank holds for the core.
• Bring your resistance cords to the park and stop every 8-10 minutes for a total body circuit. The resistance cords provide you numerous exercises for the upper and lower body

By Heather Hawk

Do you ever snack while you’re watching TV or sitting at your desk? I’m guilty of the mindless snacking at times. Even though I’m snacking on some baked chips or popcorn (a slightly “healthier” treat), the low-calorie option goes out the window when I discover I’ve eaten half the bag!

I’ve always been proud of my ability to multi-task; however when noshing on snacks is one of the “tasks”, it’s time to focus my attention on the food. Distractions (of all kinds) make me forget how much I’ve consumed.

I haven’t given up my tasty treat during a weekend movie; I’ve just made a simple adjustment. Instead of taking the entire bag of baked chips to the couch, I now put a handful in a bowl to enjoy. I find that I eat slowly and savor the snack rather than devouring it and not really tasting the treat…plus I avoid the unwanted (and unnecessary) extra calories!

By Heather Hawk

Follow these easy tricks to cut 100 calories and drop the extra pounds…

• Ask for a “dry” bun – Chefs and cooks frequently swipe the bun with a knife-ful of butter or mayo. Keeping the bun dry can save up to 120 calories.
• Lighten up your juice – Instead of downing 12 ounces of juice, try mixing 6 ounces of juice with 6 ounces of water. Or opt for an Arnold Palmer and mix lemonade with unsweetened iced tea. This lighter version can save up to 100 calories.
• Save the olive oil for last – We often think of sautéing our veggies as a low fat option, but some vegetables simply soak up the majority of the oil. Instead try steaming the vegetables then tossing them with a few teaspoons of extra-virgin olive oil and other spices just before serving. Adding the oil last can save up to 150 calories per cup of veggies.