Empower Blog

Work the core. A strong core is about more than a super 6 pack!

The stronger the core muscles, the stronger you will be in everything you do, from getting out of a chair or walking to sports. As an added benefit strengthening the muscles of the abdomen, hips and lower back helps to prevent back problems.

Core strengthening exercises and chronic low back pain were evaluated in a study conducted at the University of Technology in Perth, Australia. Group-A performed core strengthen exercises and after 10 weeks showed a significant reduction in the intensity of their back pain as well as their functional disability levels.

These improvements were still apparent at a 30-month follow-up. Group-B underwent other commonly prescribed conservative treatments. These participants demonstrated no significant change in back pain or functional disabilities after intervention.

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

Are you starting to feel a crash coming on?

Instead of reaching for a coffee, get moving to banish the mid-afternoon slump. A study from California State University found that a brisk 10-minute walk is enough to boost energy levels for up to two hours. Even a short spurt of exercise will improve blood circulation to the muscles and the brain.

For a quick pick-me-up, walk outside or around your office building. If your work attire does not include sneakers then keep an extra pair under your desk for your energy walk.

Next time you are slumping, go for a walk—it is a natural energy boost that is healthier and more effective than sugar or caffeine!

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!