Empower Blog

First of all, you can get a great workout without buying any equipment at all. Just step outside and take a long walk, a slow jog or climb the nearest hill. Stop and do dips or push-ups off the curb or nearest park bench. Lunge the length of your block. Pause and do a few squats at every stop sign. I’m sure you get my point.

I’ll admit a pair of properly-fitted sneakers would be a good investment; on the other hand, barefoot workouts are all the rage now so maybe you can even skip the shoes. But if you’re willing to make a small investment in your health, I would recommend purchasing a step platform (would you expect the creator of step to leave this off her “must have” list?), a set of graduated-sized dumbbells (ex.: 8, 10 & 12lbs) and an ab ball.

Don’t just use the platform for cardio stepping. Use it as a bench for weight training too. It also makes a great seat to plop down on when you need a breather. Just don’t let it become a substitute shoe tree.

A variety of dumbbells allows you to adjust weight according to the strength of the muscle you are working. For example, most women can lift more weight with their biceps than their triceps. And as I preach to my class participants, you are much stronger than you think you are. Pick up a heavier weight than you believe you can handle and give it a lift. You’ll probably surprise yourself. What do you have to fear? It’s not like it’s glued to your hand and you can’t put it down if you need to. Just try not to need to. You’ll be amazed at how much faster you’re fitness level improves if you just push yourself a little.

Lastly… well not lastly because I can go on and on about fitness equipment, but thirdly, an ab or physio ball is ideal for core training, stretching and targeting specific body parts. One day when we have more time to talk, I’ll teach you a killer hamstring exercise using the ball. It’ll make your muscles scream “mercy.”

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.

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

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

When was the last time you jumped rope?

This fun activity is an effective way to burn 10 calories a minute (or more) and boost your endurance. Jumping rope continuously for just 10 minutes a day can burn the same calories as 30 minutes of jogging or 2 sets of tennis. You can also add a few minutes of jumping rope between sets of strength exercises for a great circuit workout.

In addition to challenging your heart, jumping rope helps to improve your balance, coordination, bone density, and muscle endurance.

Jump ropes are also compact, great for travel, and can be used indoors or out!

By Heather Hawk

You’ve probably heard that when it comes to getting in shape, every little bit counts.

Well, it’s true. For maximum results you want to take advantage of all opportunities. This is especially true on the days when life gets in the way of your regular exercise routine.

One way to increase your daily calorie burn is to walk everywhere you possibly can.

• Take the stairs whenever possible, this includes at home, at work, at the mall, or on your way to a doctor’s office.
• Instead of driving around the parking lot in search of the spot closest to the door, park farther away to add to your daily steps.
• At work, rather than calling a co-worker with a question, walk to their desk.

If you want to see just how many steps you’re able to add up in a day then buy an inexpensive pedometer to track your every move. Remember, to take full advantage of your daily activities, the mantra to keep in your head is “every little bit counts.”

By Heather Hawk

Think back to when you were in grade school or high school. Did a parent or teacher ever hound you to “stand up straight”? Little did you know then that listening to their instructions would later help you achieve a fit and firm mid-section. When you maintain proper posture, you use several muscle groups to stabilize the body. This includes the abdominal muscles, which are trained to stay tight when used to maintain posture.

Concentrate on keeping your shoulders back slightly and relaxed, your chest and diaphragm lifted, abs and low back tight. At first you’ll find your abs and back get tired from holding this position. Over time you will become stronger and this means your body will get tighter. Focus on your posture when you sit, stand, in your car, or at your desk.

Make the most of your everyday tasks—sit and stand up straight—you will benefit from better posture and a firmer tummy!

By Heather Hawk

Remember the days when you had an hour (even more) to focus on exercise? You could train without worrying about making dinner, finishing work, or taking the kids to their next activity. Well, with our busy lives a 60-minute workout can sometimes be a luxury.

The good news is you can take advantage of shorter spurts of time and still get an effective workout. You might feel that the 15 or 30-minute chunks of free time aren’t sufficient, but that’s absolutely not true.

Only have time for a quick workout? Use the shorter segments of time to hit it hard. Whether it is strength training or cardio, you can raise your heart rate, work up a sweat, and exhaust your muscles with a challenging 15 to 30 minute session.

Don’t throw away your entire workout just because you don’t have an hour—this will get you nowhere. Make the most of the time you have—break it up—you will feel better, look better, and still see results!