Empower Blog

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!

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

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.

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

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

Labor Day weekend is the perfect excuse for a cookout!

Grilling outdoors can be a healthy option for tasty meals but beware of the condiments you use to top of the main course. The little squirts and spoonfuls can add up if you’re not careful. The numbers below show you how these popular barbeque extras pack in the calories per tablespoon:

• Butter - 102 calories, 12 grams of fat
• Mayo - 100 calories, 11 grams of fat
• Ranch dip – 60 calories, 6 grams of fat
• Barbeque sauce – 26 calories, 0 grams of fat
• Guacamole – 25 calories, 2 grams of fat
• Ketchup – 15 calories, 0 grams of fat
• Pickle relish – 14 calories, 0 grams of fat
• Mustard – 10 calories, 1 gram of fat
• Salsa – 4 calories, 0 grams of fat

When it comes to food, making several little healthy choices can have a big impact! Make the most of the your meal and choose your condiments wisely!