Empower Blog

I love to cycle, so whenever I can I take myself outside and jump on my bike. Whether I’m climbing mountains or cruising the streets, riding clears my mind, gives me a chance to breathe some fresh air and allows me to exercise outside of the stale gym environment.

In addition, cycling allows me to challenge my muscles in a different way from the step and strength classes I normally teach. It switches up the muscular skeletal or biomechanical stress on my body. This keeps my muscles working hard rather than allowing them to get so used to any one type of exercise that they get lazy.

So if you’re getting bored with your current workout routine or feel like you’re at a fitness plateau, it’s not as important what exercises you add to your regime as it is to add change of any kind. For example, switch from running to swimming, treadmill to elliptical or yoga to ab ball training. Or take a cue from me and climb on a bike. It’ll make you feel like a kid again while giving your butt and legs a killer workout.

Rest and Recover

I’ve been sniffling and sneezing, not really feeling like myself but also not sick. When I’m feeling “under the weather”, I always debate if I should exercise or not. Sometimes I feel better after a workout, then other times it makes it worse.

So you’re not feeling quite full of energy but when should you forego your workout? I’ve learned to listen to my body.

If you’re fatigued, then tone down the intensity of your regular workout. It’s true that there is a fine line where a light workout will energize you or further wear you down.

If you’re tired or not feeling well, you can become sloppy with your form or push yourself too hard and be susceptible to injury. When your body is fighting an allergy, virus, or illness it needs rest to recover.

The smart choice is to take it easy with your exercise regimen or even take a day off. Then you can turn up the intensity when you’re feeling like yourself again.

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.”

Did you know that how you treat your body in the minutes and hours after you exercise has a direct effect on not only muscle soreness, but also muscle strength and growth, and staying hydrated?

What to do first: Cool Down
When you are done exercising, the first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down as well.

Next Up: Stretch
After a workout, muscles naturally contract. Stretching prevents muscles from shrinking and allows them to rebuild, which allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, which helps to reduce muscle soreness and stiffness.

Drink Water!
After your workout, you need to keep replenishing your fluid levels. It’s recommended that you drink 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Last but not least: Refuel
Eating is one of the most important items to do after a workout. You need to replenish the carbs you have burned through as well as repair your muscles and boost your energy level. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein, like a tuna sandwich on whole wheat bread.

So, the next time you complete your workout, remember to follow these post-workout tips to get the most out of exercising!

Don't skip your stretching. Yes, I'll admit it - I preach the importance of stretching to everyone else but when I’m short on time I skip my stretching for five more minutes of training.

Well, I should say I used to skip my stretching.

I know all the reasons we need to stretch after our workouts but until recently I could get away without regular stretching (and not feel the repercussions). Maybe the change is because I’ve increased the intensity of my training, or maybe it’s because I’m not 25 anymore.

Whatever the reason, the past few months I’ve been feeling some aches and pains that I’d never felt before. I’ve turned over a new leaf when it comes to my workouts. Whether I’ve just finished a strength workout or a cardio session I take at least 5 minutes to stretch. At first it was hard to break my bad habit but I’m feeling the relief and enjoying the increased flexibility. I’ll be honest that there are still days when I opt for the extra workout time and forego the stretching… however I now make sure to stretch at night instead of skipping it completely.

A post-workout meal or drink after strength training is important to help the body to recover quickly and will maximize your results.

Timing is key: this should be consumed within 30-90 minutes of your workout.

Best bets? Carbohydrates, lean protein, potassium-rich foods, and fluids!

• Carbohydrates are important in replacing depleted glycogen stores after a workout.
• Lean protein such as chicken breast or tuna helps the body rebuild muscle tissue that was broken down during a workout.
• Potassium-rich foods such as bananas or raisins can help replace the potassium lost through sweating.
• Fluids such as water or fruits that contain a lot of water such as watermelon, oranges or grapes help the body rehydrate after exercise.

Sample Post-Workout Meals

• Sandwiches are one of the easiest and quickest meals to put together after a strenuous workout. Two slices of whole grain bread, four ounces of a lean protein such as chicken breast, and any type of vegetables desired.
• A baked potato topped with salsa and low-fat cheese and a side of fruit
• A bagel with peanut butter

Post-Workout Recovery Drinks

If you have trouble eating solid food soon after an intense strength training session, a post-workout recovery drink specifically designed to replace both glycogen and lost fluids may be your best choice.

Easy post-workout recovery shake

• 1 scoop of any flavor whey-protein powder
• 1 banana
• 3/4 cup low-fat milk or soymilk
• Blend in a blender until smooth!

Dial it down for a day. Little sleep and long days don’t leave much energy for my workouts. My daughters have been gracing us with very early wake-up calls.

My usual workout time is 5 am while my little ones are sound asleep but the unexpected wake-up times have made that impossible this week. Most weeks I’m able to sneak in a mid-day workout when I’m working from home. However, my schedule this week has had me on the run all day.

By the time we finish dinner, play with the girls, and wrap up bedtime, I’m exhausted. Although I would love to hit hard with my workout late in the evening, the energy simply isn’t there. Since becoming a parent, I’ve learned that at times I simply need to dial it down and let my body rest.

I haven’t skipped my workouts this week but I have toned them down a bit. Instead of putting in an hour at night I’ve cut it back to 30 minutes in exchange for a little extra (and much needed) sleep. In a few days I’ll be ready to kick up the intensity again!

There are different schools of thought on this question, but in my opinion it comes down to what your goal is.

• If you want to develop cardiovascular endurance – such as training for a 5k – then do your cardio workout first.
• If you want to gain strength or build lean muscle, then do your strength workout first.

For the general cardio enthusiast who wants to be able to do a long-term, sustained cardio workout with ease and comfort, it may be best to perform the cardio workout while the muscles are fresh. An appropriate workout might be to perform the cardio portion first, then progress into a light strength program working all the major muscle groups involved with that activity (walking, jogging, biking, swimming, etc).

If your primary goal is strength/build lean muscle, it would be best to do the strength component of your workout first. This allows the muscles optimal energy to complete the workout at the highest level and without early fatigue. Performing the cardio work right after the strength workout can also help with recovery by removing any waste products accumulated by strength training and by supplying the muscles with oxygen and nutrients.

Regardless of which you do first, it is important to warm-up to prepare your muscles and joints for the workout. The best choices include mild cardio exercise such as walking on a treadmill, or dynamic movements such as calisthenics.

Get some sleep. According to the National Sleep Foundation, more than half of Americans have difficulty sleeping. If you have young children like me, then this statistic rings true. I’ve realized that sleep is a valuable commodity with little ones in the house. The most frustrating part is when the kids are finally sleeping and I can’t seem to wind down.

I decided to try implementing some relaxation techniques to help improve both my quantity and quality of sleep.

• To block out noise many people find it helpful to wear earplugs.
• Run a fan at night to help create white noise.
• Set up a bedtime routine that will help you begin winding down for sleep.
• Take a relaxing bath.

For me, letting my mind wander into a Lifetime television show or a good book is the perfect way to make my eyes heavy. Find a relaxing activity that calms your mind and body from the chaos and hurried pace of the day. Improving your quality of sleep can have a positive effect on all aspects of life, including your workouts.

How would you enhance a basic plan for intermediate or advanced workouts?

Once you have changed the way you feel about your body in motion (click here if you are just beginning your workout routine), you are ready to focus on your plan for your cardio-respiratory fitness.

A perfect place to start is to perform 20 minutes of moderate intensity cardio exercise (walking, swimming, bike riding) a few times a week. Moderate is key—to keep you feeling comfortable and coming back for more. On a self-perception scale of 1 to 10 (0 is resting intensity while 10 represents all out/breathless intensity) – you should keep your intensity 4 to 6. Continue to train there for a few weeks.

Once you are comfortable there you can progress towards the intermediate and advanced levels. This can be done in several ways, but first a quick exercise physiology overview. Our body condition will stay stagnant or stale when it comes to training if you don’t apply the principle of progressive overload to your fitness program. That simply means you need to shift things every few weeks in order to shock the body into improvement.

The FITT Principle is key to progression and variety in training (progressive overload).

• F for frequency
• I for intensity
• T for time or duration
• T for type or mode

Every week or two, you apply a positive shift to one or more of these factors to stimulate your body with a new challenge.

• First increase your training frequency. Instead of walking 3 days per week, you up it to 4.
• A few weeks later up the intensity. Instead of training at a moderate intensity (4 to 6) you up your pace for brief bouts (to 7 or 8) and get a bit winded for a minute here and there.
• A few more weeks go by and you feel the need for more, so you workout a bit more time.
• Last but not least you switch the type of workout you are doing (from walking to jumping rope or stair climbing), making it a whole new challenge to your body.

By applying these small gradual changes to your workout plan every few weeks you will see continual results. If you are looking for a great cardio tool to help you get your program going, try a fitness hoop or walking weights!