Empower Fitness Blog

S.M.A.R.T Goal Setting

Wed, 26 Dec 2012 05:00:00 GMT

For many, getting back into the swing of our daily routines after the holiday season can prove to be a task in itself. So, with that being said, there is no time like the present to get yourself prepared for getting back onto that swing so you can enjoy all the joys the playground of life has to offer.

Taking the time to simply write out your fitness goals will help you organize your plan of action while keeping you focused on the desired outcome. Having clear goals will assist you in planning your schedules by creating strategies to overcome the obstacles that typically get in the way. Work, dishes, laundry, children’s homework, children’s programs, cooking, book club, bridge, lunch dates, hair appointments, etc, etc, all seem to find time into your schedule. How about time for yourself? Time for what you need; time for what your body needs. First, determine your primary goals. Be sure to include both short term and long term goals. Achieving short term goals will help keep you focused and motivated and moving forward towards the ultimate long term goal. The simplicity of the S.M.A.R.T. principle will help guide you along this journey.

Specific Are your goals clear and identifiable? Does each goal have its own set of objectives? Being vague in your goals will not create the focus you need in order to succeed in the desired outcome. Objectives are action based and specific enough to make the goal statement a reality. A series of objectives per goal is common as it may take small steps to attain your desired result.

Example:
Incorrect: “I want to lose the extra 10 lbs I gained last year”. This statement is easy to ignore as it is not specific enough in the method in which you wish to accomplish the goal.

Correct: “I will commit to engaging in an activity outside or inside at the gym three days per week for 45-60 minutes, in order to lose the extra10 lbs.” The difference is huge between the two statements, making you more accountable to the intended goal.

Measurable Can progress be measured? Goals are better stuck with if results can be seen, felt or rated. Depending on the intended objective, there are a variety of ways you can measure progress.

Example: “Over the next 6 weeks, I will allot 45-60 minutes for my exercise routine, three times per week in order to lose the extra weight. I will monitor my progress by the jeans I wore prior to the weight gain, that now are fitting a little snug around the waistline”.

Attainable Is it Possible? Creating unrealistic goals for you will cause frustration and lead to failure. Do not set yourself up for disappointment! Give yourself enough time to achieve your goals in a healthy and realistic manner.

Realistic Is it probable? Whatever your goal is, you must set a realistic timeline for you to attain the desired outcome. For example, if you wish to lose weight, it is widely known that a slow and steady weight loss at 1-2lbs per week is realistic. However, if your goal is to have the same figure as your favorite celebrity, please be honest with yourself and your naturally given body type.

Timely When will it conclude? Setting a timeline in which you wish to achieve your short term goals and your long term goals or a few of your intended objectives increases your level of motivation.

It’s prep time! Say “goodbye” to 2012 and say “hello” to a new year, new goals and a new you!

Ways You Can Burn Off Christmas Dinner!

Thu, 20 Dec 2012 16:34:00 GMT

Here are a few options on how to burn off an entire Christmas Dinner and a dish by dish guide to their calorie content. Have a very happy holiday!

Merry Christmas from The Empower Family!

Guide to Burning off Thanksgiving Day Calories!

Tue, 20 Nov 2012 00:13:00 GMT

Thanks to Active.com we can share this festive guide on what exercises you can do in order to burn off those Thanksgiving Day calories! We hope you have a wonderful holiday!

The Colorful & Tastier Way to “Tan”

Fri, 09 Nov 2012 23:34:00 GMT

We dust our cheeks with blush and spray on tanners to attain that youthful, sun-kissed, glow. Bronzers begone! There’s a surprising, delicious way to achieve that faux glow… in your supermarket’s grocery department. Not quite an island escape, but it turns out the same compounds that give fresh fruit and veggies their bright, vibrant hues are loaded with age-defying benefits that can actually give skin tone a visible, golden glow.

According to University of St. Andrews in Scotland researchers, eating just TWO MORE portions of fruit and veggies every day helped to visibly boost skin’s hue – in only six weeks! In the name of vanity, get your 5 a day! (Oh yeah, you’ll enjoy their other benefits like helping to fight disease, support organ health and promote longevity.)

Red Fruits and vegetables that are red in color help defend against certain cancers and help strengthen your ticker. Antioxidants in berries are particularly potent age fighters. Think apples, cherries, beats, strawberries, tomatoes, raspberries, watermelon, radishes and peppers.	Orange/Yellow Forget diamonds – carotenoids are a girl’s new best friend thanks to their beautifying superpowers. These orange tinted properties “tan” from within for a visible glow, plus support overall immune health and vision. Mom was right about carrots and eyesight after all! Other beauty picks: sweet potatoes, squash, papayas, peaches, citrus fruits, apricots and pineapples.
Blue/Purple Blue and purple fruits and vegetables protect cells the way SPF moisturizer protects your skin. Powerful anthocyanins help defend cells from damage due to stress, pollution, bad days, too much sun, too much wine and a host of other aging factors. Some sources include blackberries, purple grapes and raisins, plums, eggplant and blueberries.	Green Green food has a way of tasting better when you know the payoff… like dropping a few pounds perhaps. Research indicates that chlorophyll may contribute to an increase in enzymes needed to breakdown fatty acids. The green molecule may also protect cells against damage, disease and even certain carcinogens. Greens are best eaten raw as cooking reduces potency. Eat spinach, kale, all dark leafy greens, broccoli, green beans, cabbage, asparagus, avocados, peas, green grapes, and more.
White What they lack in color they pack in potent age-defying chemicals. White produce boast a boost to metabolism and bone strength, and healthy blood pressure and cholesterol levels. Options are jicama, cauliflower, garlic, bananas, turnips, mushrooms, onions and potatoes (with skin for extra fiber and nutrients)

Preview Gin Miller's Latest Empower Workout - Swing Yourself Fit with the 3-in-1 Kettlebell

Thu, 01 Nov 2012 05:00:00 GMT

Join one of the fitness industry’s top trainers for a fun, fat-blasting, body-sculpting workout in the comfort of your own home.

A total body fitness solution designed exclusively for a woman, the 3-in-1 Kettlebell allows you to burn fat and sculpt muscles by combining three routines and three weight options to maximize each workout!

Customize your cardio workout by adding weight when you are ready. Tone your upper body with lighter sections; then add weight to strengthen your lower body. The Empower 3-in-1 Kettlebell can be used at different weights for different muscle groups and grows with you as you advance!

Swing Yourself Fit includes three complete workouts that burn calories and tone muscles all while working your waistline!

Swing Yourself Slender – calorie blaster
Swing Yourself Strong – upper body toning
Swing Yourself Sexy – lower body toning

About Gin

Gin Miller is one of the industry’s top professionals, best known as the innovative force behind the Step Training revolution – one of the most significant fitness phenomena of the last century. Her concepts and creativity laid the foundation for “step aerobics”, earning her the worldwide reputation as a renowned fitness program creator and exercise professional.

User review:

“I have already used my kettleball along with the instructional DVD that's included many times and I love it! The DVD is easy to follow and provides a great workout! The best part about this kettleball is you determine your weight. It is adjustable depending on your level. This makes it user-friendly for the beginner to the more advanced! I would absolutely recommend this kettleball!”
- ChrissieZ, Orange County, CA
http://www.kohls.com/product/prd-1129924/empower-3-in-1-kettlebell.jsp

10 Tips for Reducing Stress in Your Life

Wed, 24 Oct 2012 17:36:00 GMT

by Contributing Medical Writer, Christine Traxler, MD

Stress is not just in your mind but affects every aspect of your body’s functioning. This means that it is all that much more important to manage stress in your life. The consequences of not doing so can affect your body in ways that can be permanent.

So how do you reduce stress? Stress can interfere with all aspects of your life so you need to find different ways that work for you to keep it at bay. Here are 10 tips for reducing stress in your life:

Talk to a friend. If you’re feeling stressed and overwhelmed by the day’s activities, take the time to call a friend and talk about what’s bugging you. A trusted aunt or sister would work well, too. The mere fact that you have someone with whom you have a good relationship means you can talk about the stresses you’re under whenever they come up.
Take the time to talk through it on your own. If the pressure is building up and you don’t have the opportunity to phone a friend, sit back or take a walk, talking yourself through why you’re stressed out, what you have left to do in order to relieve the stress. Reassure yourself that you will get through this particular problem and that the end is near.
Use music to de-stress. Music, especially when played through headphones will drown your stressors with calm and peaceful tunes. They make specialized relaxation tapes with soothing music. Others do just fine with listening to classical music tapes. Soothing music has been known to reduce the stress hormone, cortisol, and to reduce blood pressure. Even nature sounds like the ocean or a mountain stream can be something soothing to listen to.
Eat right to reduce stress. While eating can induce all sorts of bad eating habits, if you eat right, with a diet emphasizing fruits, vegetables, whole grains and fish, you can actually reduce stress. Fish, which contains omega-3 fatty acids, provides healthy antioxidants and reduces symptoms of stress.
Laugh, laugh, laugh. Laughter is good medicine when it comes to stress. Laughter is known to release chemicals called endorphins which make us feel good. Watch a funny movie or television show or even carry a joke book with you in your briefcase, finding humor in the most stressful of situations. Laughter has the capacity to reduce stress for a long time after the laughter is over with—several hours at least.
Practice mindfulness. Mindfulness is an approach to life that improves stress over the long haul. It is part meditation and part taking care of your body that has its origins in the mental health system. Some mindfulness techniques include practicing Pilates, Tai Chi and yoga, which integrate the body and mind in ways that teach stress reduction. You can take a class in one of these modalities just about anywhere and you may meet some people who share your delight in practicing mindfulness in order to reduce stress.
Get a better night’s sleep. It’s a Catch-22. Stress causes lack of sleep and sleep deprivation increases stress. This is a bad cycle to get into because the body and brain begin to suffer as a result and before long, you’re a mess. Focus on getting a longer and more satisfying night’s sleep by shutting off the TV sooner, drinking a soothing cup of Chamomile tea before bedtime and avoiding nighttime distractions. A few good night’s sleep and your stress level should turn around.
Work those muscles. Even a few minutes of exercise can make a difference. Take a brief walk around your office building or take a stretch and jog to the local coffee pot. Anything that gets your blood moving and your heart pumping faster than at rest will increase your endorphins, which are an instant mood-lifter.
Try tea instead of coffee. Coffee contains about 200 mg of caffeine per cup and tea usually has less than half of that. Some teas have no caffeine in them and are soothing, such as Chamomile or passionflower. Tea contains healthy antioxidants and the amino acid known as theanine, which will have a soothing effect on your nerves.
Use practiced breathing techniques. Meditation can be done over your lunch hour or after a stressful day at work. It involves a few minutes of deep and regular breathing with a focus on visualizing something peaceful or even on your breath alone. Your blood pressure will decrease and you will feel more peaceful.
Try one of these techniques and switch to another if the first technique fails to work. Eventually, you’ll find something that palpably decreases your stress level, lowers your blood pressure, helps you feel better and improves your sleep. You might not live a stress-free life but you will feel much better and will function more clearly in your daily activities.

Mother. Fighter. Champion. Meet Empower’s newest expert, professional boxer, Jaime Clampitt.

Mon, 15 Oct 2012 18:51:00 GMT

Professional boxer Jaime Clampitt has spent her life working hard for her many titles. But before she was fighting in the ring, she had to fight against the odds to prove she had what it takes to participate in a sport that barely had any women. Now a nationally and internationally renowned and respected boxer, Jaime has more than 17 years of expertise competing, teaching, and training.

Jaime is a four-time World Champion Professional Female Boxer, a World Amateur Female Boxer, a Canadian National Female Boxer, a USA Boxing coach, and personal trainer.

Jaime is the trainer for Empower’s Boxing Boot Camp
With 12 Rounds Workout DVD

The 12 RoundsTM video was developed by Empower and Striking Beauties Boxing Gym for Women by adapting Jaime’s pre-fight training camp into an intense, fast-paced workout that will burn fat, build muscle tone, increase endurance, and knock out everyday stress!

Now Available at: Kohls and Hayneedle.com

Twelve Rounds workout is part of Empower’s newest product, Boxing Boot Camp. Boxing Boot Camp features a workout that will burn fat, tone your entire body & knockout stress!

More about Boxing Boot Camp

Strengthen your entire body, release everyday stress, and improve your self-confidence! Fight to be fit with this first-of-its-kind, authentic, boxing-inspired 30-minute workout. Get into the zone with a heart pumping jump rope warm-up, use the medicine ball in ways you’ve never dreamed of, and harness the power of your body as you learn how to throw punches and combinations. Tailor the 12, two-minute rounds to your ability to maximize your workout in minimum time!

Check out reviews from fitness experts on...

Guest Post - What is your best time of day to work out?

Wed, 29 Aug 2012 14:03:00 GMT

Answered by: Guest Blogger Jesseny “The Empowered Momma”
(www.theempoweredmomma.com)

Late mornings or early afternoons are the best time for me to sneak a workout in between clients. A huge perk of working at a gym is that I’m always there. The trick is to not schedule a client in my dedicated workout time. The money is tempting but in the end the physical and mental benefits of me exercising far outweigh the cash any day.

Over time I’ve learned that if I don’t work out during the day (before home time) I will usually skip the workout. After work is nutty time. I drive home to beat the bulk of rush hour traffic, pick up our son from daycare and then drive home to start the evening routine. There are so many distractions in the evening that can deter me from working out in the evenings like dinnertime, momma time, wifey time, email reply time and then bed.

The weekends are a different story. Being a morning person helps. I get up early, eat a light meal then do my workout before my boys wake up. In the event our son wakes up before my workout, my husband takes over and I go and get my morning sweat on. This way I get it out of the way...no excuses.

Should I Stretch Before or After Strength Training?

Wed, 25 Jul 2012 15:59:00 GMT

Answered by: Rachel Howe

Stretching before warming up your muscles is generally not recommended. Before beginning any workout, you should start with a short warm-up, like five minutes of jogging or dynamic movements to get your heart pumping and help loosen up your muscles. After your warm up, ideally, you should stretch all your muscles, but if time is an issue, you should at least stretch the muscles you'll be using in your workout.

For example, if you're going to be doing squats, make sure to stretch your legs and hips. If you will be doing an upper body strength-training routine, stretch your arms, shoulders and upper back.

Finally, try to avoid overstretching. If you feel pain in your muscles as you're stretching then you're probably overstretching. You should feel some tension or a gentle pull as you stretch. If you feel any sudden or sharp pain, stop or ease up a bit.

Example Stretches: Hold each stretch listed for 15-30 seconds, repeating two or three times, depending on how you feel.

Hamstring Stretch
Stand tall with back straight, abs engaged, shoulders down, and feet hip-width apart. Bring your left leg forward, heel down, toes up and leg straight. Keeping back straight and abs engaged, bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Repeat on opposite side.

Quad Stretch
Stand tall, holding on to a chair or wall for balance if necessary. Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip. Repeat on opposite side.

Chest and Biceps Stretch
Stand tall or sit upright. Interlace your fingers behind your back and straighten you arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.

Back Stretch
Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). Engage your abdominals as if pulling your naval toward your spine and round your back toward the ceiling. Allow the head and neck to fall naturally between the arms.

Which is better for recovery after a workout, carbohydrates or protein?

Tue, 10 Jul 2012 18:15:00 GMT

What types of food should I consume after a workout?
Answered by: Rachel Howe

Many studies have shown that you actually need both carbohydrates and protein for optimal recovery after a workout. Carbohydrates replace the energy lost during exercise while protein can help repair the muscles. Taking these together with an ideal 4:1 ratio of carbohydrates to protein has proven the most beneficial.

Specifically, it has been shown that ingesting 25 grams of protein and 30 grams of carbohydrates in a 250-300 calorie mixture is the best case scenario. The easiest and most effective drink was found to be chocolate milk!

Low-fat chocolate milk and skim milk, when compared to leading sports drinks in studies about muscle recovery, routinely come out on top. Dairy milk delivers proteins and natural sugars in optimal ratios for recovery. It is also an affordable choice, and most people love the taste!

Serving size: 10 oz. – 12 oz. skim or low fat milk plus 1 serving Hershey’s syrup.

How Can I Increase My Metabolism?

Tue, 19 Jun 2012 05:00:00 GMT

Answered by: Rachel Howe

The key to a healthier, more fit you has a lot to do with your metabolism. Metabolism is a biochemical process that impacts how quickly you turn calories into energy and burn fat. There are actually ways to speed it up so that you can burn fat faster!

What’s the best way to speed up your metabolism? You guessed it.....exercise!

Get Moving! Use little bursts of energy throughout the day to keep your metabolism revved up. Take short walks, use the stairs, park further away at the store...

Lift weights! Work on building up your lean muscle mass with weight training. You are guaranteed to burn more calories than just by doing cardio alone. Muscle burns calories for you even when you’re at rest - it will help you burn fat!

Do Intervals! When you do cardio exercise, add intervals. Interval training consists of adding short bursts of intense work with steady state work. For example, if you are jogging, jog for 3 minutes at your normal pace followed by 1 minute of sprinting. Do this a few times in a row to get a more intense workout and increase your metabolism.

Other Ways to Speed Up Your Metabolism

Start early with a smart breakfast – eating wakes up your metabolism!
Drink lots of water - shoot for 8 glasses per day
Eat small frequent meals: that will keep your metabolism working all day long and more efficiently.
Snack smart on lean protein like nuts and seeds. Protein will keep you feeling full longer.

If I Want To Change My Routine A Little To Make It More Interesting, What Exercises Should I Incorporate Into My Routine?

Tue, 22 May 2012 05:00:00 GMT

Answered by: Gin Miller

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.

After Getting Over a Cold or Illness, Can I Get Back Into My Routine at the Same Level or Should I Work My Way Back Into It?

Tue, 15 May 2012 05:00:00 GMT

Answered by: Heather Hawk

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.

I Don’t Have a Lot of Money to Spend. What Are the Best Tools I Can Buy to Get the Best Workout Without Having to Purchase More than 3 Items?

Tue, 08 May 2012 05:00:00 GMT

Answered by: Gin Miller

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.”

What Can I Do To Help Muscle Soreness After Exercising?

Tue, 01 May 2012 05:00:00 GMT

Answered by: Rachel Howe

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!