Beat Low Back Pain

Fitness Adventure Group

Do you have low back pain? Would you like to enjoy not having back pain? Chronic low back pain has many causes that often have the same solution. This means getting your pelvis and spine back to their neutral position. The stretch below helps kill many birds with one stretchy stone. This exercise stretches both […]

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That Fateful Day in June

  “How brain cancer EMPOWERed me to create and experience the life I envision” (step 1 of my 8-step plan to get you back on track towards pursuing the life you envision despite a cancer diagnosis or other major life-altering event).   STEP 1: Perform a self-assessment. What is my vision for my life? Write […]

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3-Day Refresh: My Experience

  I am so excited to be embarking on the 3-Day Refresh program, and below is my account of the entire process. A little bit of history – I have tried cleanses in the past – 10 day, 14 day, 21 day – all with varying levels of intensity.  Almost always my motivation for doing […]

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Five Delicious Low Carb Alternatives

  If you’re like me, you’re watching your figure and it’s never too early to start preparing for string bikini season. So, carbohydrates need to be kept in check. I’m always looking for healthy alternatives that I can use in classic meals. Below are five of my favorite healthy low carbohydrate alternatives. They are easy […]

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Chasing The Man Bod: Secret #2

  My second secret for getting that svelte man bod of yesteryear is weight training. There are several things to know about weight training so I’m gong to simplify them for you. Let’s get back to the basics.   Workout Order: Warm up 5-10 minutes, weight training workout, finish with the cardio. This order allows […]

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Trainer Spotlight: Amanda Fontaine

Amanda Fontaine

I am a fitness advocate, enthusiast and lover.   That’s what I spend a majority of my day doing, but who I am is a person who values God, my family, friends, serving the community and leaving a legacy in this world. I am strong, sensitive, reliable and a giver.   I was an only […]

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Trainer Spotlight – Nestor Paonessa

Nestor Paonessa

I am Nestor Paonessa, Assistant General Manager and Health and Fitness Coach at EMPOWER Personalized Fitness in Durham, North Carolina.  I am a brain cancer survivor, ultra-runner, backpacker, world traveler, tennis player, pianist, and very lucky husband to Ashley Paonessa.   Now, at the relatively young age of 36, I believe that I have already had […]

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Foam Rolling 101

At this point I’m sure you’ve heard about the importance of foam rolling or at the bare minimum a good friend or your trainer has introduced you to it. Many of us know that we should be foam rolling but struggle to understand the “why?” in regards to using it in a safe and effective […]

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