28Jul

Move More, Sit Less Pt. 2

July 28, 2021 Jessica Bottesch 1

Last August we shared some information about the detriments of too much sitting. We were at the height of the Stay-at-Home portion of this pandemic journey and lots of us had stopped moving as much as we once had in our pre-pandemic, hustle-bustle lifestyle.

Now, our lives are resembling “normal,” but we’re finding that we all still sit for too many hours each day. So here is a refresher on why we need to sit less and move more:

I am sure you have heard the saying that sitting is the new smoking, but did you know that too much time in a chair can cause cancer, blood sugar spikes, heart disease, mental health problems and even premature death. Reading that may make us want to toss the chairs out of our homes and offices, but of course that is not practical.

“An analysis of 13 studies of sitting time and activity levels found that those who sat for over eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. However, unlike some other studies, this analysis of data from over 1 million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting.”

– https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

So what is the answer? Our lives are very sedentary—much more sedentary than our parents’ or our grand parents’ lives. And as a result, we are a sicker society. Is there a way to fight the threat of our chairs?

Yes, there is. The answer is to get up and move.

It is really as simple as that.

Now, you definitely need to make time for other aspects of fitness like strength training, flexibility training and more intense workouts throughout the week. That goes without saying. But beyond the workout, if you want to combat the threat of sitting, it is crucial that you sit less and move more.

What do we mean by move more? It’s just a matter of getting up and walking around, taking the stairs, going to the mailbox, or visiting a colleague’s office rather than sending him an email.

The bottom line is that we’ve got to move more, and the secret is to not only increase the duration of time that we are moving but also the frequency. We need to move more and we need to do it more often.

In fact, some suggest that we get up and move around every 20 minutes. Others recommend getting up every 60 minutes.

Does this seem like it would distract you?

Actually, you probably find that you focus better and are more creative if you step back from your work twice every hour. The mind can only stay in laser-focus mode for so long before it needs to be recharged with a little rest. Taking ‘movement breaks’ will not only help your health, it will help your productivity as well!

Of course, since most of us are not used to taking frequent breaks in our work, half the battle is remembering to stand up and move. The solution is to set a timer to remind yourself. Decide how often you want to get up, and set the time on your phone, your computer or even an egg-timer on your desk. When the timer sounds, get up.

The next question becomes then, ‘What to do when you get up?’

Use the following tips and tricks (some that we shared last year and 3 new ideas) to add some life-giving movement into your day:

Hold walking meetings. Some people have found success in taking meetings outside. Walking along a park’s trail works just as well as sitting around a conference table.

Install a treadmill desk. Treadmill desks are simply treadmills with a desk attachment upon which you can place your computer, phone and other office supplies. You can work while walking at a slow speed.

Take the stairs. If you typically use an elevator to get to your office or your apartment, consider taking the stairs instead. You can also use the stairs to just get a little movement in during your sitting breaks.

Keep hand weights handy. Engaging the muscles in your upper body is a great way to get your blood moving and give your metabolism a boost.

Choose a different parking spot. Rather than choosing a close parking spot, choose one that will force you to have a good walk when visiting stores or arriving for work.

Stand up when the phone rings. Make it a habit to not take calls sitting down.

Mingle while standing. If you are used to sinking into a chair in the break room or at networking events, resist the urge; socialize on your feet.

Netflix and MOVE. Are you loving a new Netflix series or is watching “your show” a guilty pleasure–grab your mobile device and watch while you walk (or bike or elliptical) on your stationary cardio equipment.

Take a stretch break. Mobility is often a forgotten component of fitness and in order to maintain good posture, strength and function we need to move through a full range of motion with control. Take 15 minutes to do these 7 mobility moves – trust me on this one, they are great!

Try these movement break exercises through your workday – 1 per hour:

50 jumping Jacks

2 sets of 10 desk (or counter) push-ups–

Up and down your stairs 5 times (holding something heavy if you want a challenge)

50 body weight squats

Take a 5-minute walk outside

25 glute bridges / 20 bicycle crunches

10 wall angels

10 lunges or lunge jumps on each side

It is worth the effort to find ways to sit less and move more. Your life longevity and likely your mood depends on it!

Okay – enough sitting . . . I am off to walk my pup Luna!

09Jun

Stress & Weight Gain

June 9, 2021 Jessica Bottesch 3

STRESS! Oh my, we all have our share of it. Whether it’s work stress, relationship stress, worry about your family or simply stress about current world events, there is plenty to go around, and it can wreak havoc on your health.

We are very aware of how stress affects us mentally–causing anxiety and depression, substance use problems, sleep problems, irritability, lack of motivation and more. However, prolonged stress can also cause physical symptoms like headaches, digestive problems, muscle tension and pain, fatigue and . WEIGHT CHANGES.

While some people experience weight loss when stress strikes, most folks will see their weight increase with prolonged stress. Here is the quick physiological explanation about WHY this happens:

Stress hits.

Our body’s fight-or-flight response kicks in (it doesn’t matter if the stress is physical or emotional, our brain still reacts as if we are being chased by a tiger).

This causes our adrenal glands to release cortisol into our bloodstream.

The hormone cortisol triggers a flood of glucose for energy, and it inhibits insulin production so the glucose won’t be stored but will be available for immediate use.

This is good for short-term flight or fight responses but not so good if our entire life is high stress and always in top gear because our bodies may constantly pump out cortisol and therefore our bloodstream has an excess of glucose.

What does an excess of glucose and depressed insulin production mean for your body?

Insulin typically helps the cells convert glucose to energy. As your pancreas struggles to keep up with the high demand for insulin, glucose levels in your blood remain high and your cells don’t get the sugar they need to perform at their best.

How this leads to weight gain?

As your cells are crying out for energy, your body may signal the brain that you are hungry and need to eat. False hunger signals can lead you to crave high-calorie foods, overeat and thus gain weight. Unused glucose in the blood is eventually stored as body fat.

Ugh! And, this is only one of many negative ways stress can affect our bodies.

So, what do we do about it?

One thing is for sure; we will not eliminate stress all-together. Instead, we can find healthful ways to manage stress. Here are a few we recommend:

Mindfulness and Meditation. Being mindful of when and why you are feeling stressed can help you take steps to handle it with intentionality. Meditating helps your mind release stress to promote feelings of calm, focus, and balance.

Do things you enjoy. Joy is a great stress buster. Whether it’s listening to your favorite playlists, hanging with your besties, reading a good book, or watching a great sporting event, doing something you love can create a sense of calm.

Get outside. Take a walk or hike, go for a bike ride, play at the beach, or simply sit on your deck and soak up the sun. Fresh air is great for clearing your mind and natural light can help keep your spirits up.

Do Yoga. Yoga focuses on mindful movement and breathing techniques. A regular practice can help release tension and anxiety, allowing you to quiet your mind, stretch your body, and relax into your peace.

Seek guidance from a psychotherapist. Whether you’re dealing with a tough time or simply need to talk to someone regularly. I strongly believe therapy is for everyone. If you’re struggling to manage your stress, a mental health professional can help.

As for the weight gain, there are several ways for you to incorporate healthy habits into your routine to reduce stress and promote weight loss. Empower’s whole fitness philosophy–ThinkFun, Get Fit, Eat Well, Sleep Well – embodies these habits.

ThinkFun. We help you train for a life you love. Let us know what you want to do out in this wide, wild world and we will help you get healthy and fit enough to tackle all your goals.

Get Fit. Working out with an Empower trainer is great for your body and your mind. An effective and fun workout both burns calories (obviously great for weight loss) and it releases endorphins. These cheerful chemicals help elevate your mood. Sign up for a free initial session with an expert Empower trainer HERE.

Eat Well. The key to weight loss is nutrition. If you have a weight loss goal, you MUST change how you are fueling your body. With so many fad diets, eating plans, and modern trends out there it is easy to get confused and overwhelmed when trying to decide what to eat. Our EAT WELL philosophy involves eating a whole-foods, balanced diet and making it a habit to fill half your plate with veggies (and a little fruit), ¼ of your plate with a complex carb and ¼ of your plate with a lean protein at every meal. We also know that simple doesn’t always mean easy, that is why we recommend you work with a Registered Dietitian nutritionist who can create a customized nutrition plan just for you. Sign up for a Getting Started Call with our RD Nutritionist HERE.

Sleep Well. Lack of sleep can lead to unwanted weight gain. When you aren’t getting sufficient sleep, your hunger hormones can get out of whack. That can lead to overeating. Sleep is almost like magic. Your body uses this rest to reset your system and prepare you for another day. If you are not consistently getting 7 uninterrupted hours of sleep every night, slowly tweak your bedtime routine until you reach this important sleep threshold.

If you struggle with managing stress or with maintaining a healthy weight – we are here to help!

21May

Intermittent Fasting

May 21, 2021 Jessica Bottesch 4

By Michael Raynor, MS, RD, LDN, CISSN

What is Intermittent Fasting (IF)?

Intermittent Fasting (IF) is a way of eating that, instead of restricting what you eat, restricts when you eat. This is done by restricting eating to certain time periods with long periods of fasting in between. There’s a lot of variety in how this can be done. Common methods are fasting for 16 hours and eating in an 8-hour window, a weekly 24-hour fast, alternate day fasting in which you consume extremely low calories, and the 5:2 method in which you eat healthfully for 5 days and then fast (only eating 300-500 calories) on the 2 fasting days.

Does it work?

There’s still a lot of research that needs to be done on Intermittent Fasting (IF) for us to better understand the benefits. However, current research suggests that IF can be as effective as eating a balanced diet and exercise for weight loss. With other benefits, IF may also help to improve several risk factors for cardiovascular disease, including blood pressure, triglycerides, blood sugar levels, and markers of inflammation. Intermittent fasting may also help to fight inflammation and help to resist oxidative stress. In addition, fasting may help the cells in our body start a waste-removal process called autophagy, which may be protective against several diseases.

Obviously, all of this sounds pretty appealing! While there are a lot of claims regarding IF that have been circulated, it’s important to keep in mind that some of these assertions are based on research in animals, which is no guarantee that humans react the same way.

The Verdict?

Intermittent Fasting (IF) works for some people because of the structure and rigidity, and there appear to be some health benefits to it. However, for many people, it’s not a sustainable approach to nutrition—you can’t really stick with it if you’re starving all the time and constantly breaking your fast because you can’t wait to eat. I’m huge on sustainability and always tell people that the eating pattern you adopt (your diet) should be something you could do for the rest of your life. Which may seem silly, but think about it. If you’re only temporarily changing the way you eat, everything will go back to the way it was when you resume your normal diet.

If you think IF will fit your lifestyle, then try it. If it doesn’t sound good to you, that’s fine too! There’s plenty of other strategies you can use to reach your goals. In my professional opinion, the quality of your diet is the most important factor whether you are using the IF method or if you choose some other approach to eating. You still need to eat good, lean proteins, healthy fats, whole-food complex carbohydrates, and fruits and vegetables.
If you would like more information about IF or a nutrition plan that would work for YOUR unique body, health and life. Sign up for a FREE getting started call with Michael HERE.

05May

Deep Breaths

May 5, 2021 Jessica Bottesch 6

Have you found yourself holding your breath lately? I mean this figuratively and literally.

So many times this year I have actually subconsciously held my breath – in a grocery store if I felt it was too crowded, if someone stepped within my socially distanced bubble, as I worked through my emotions surrounding the social and political atmosphere of the presidential campaign and election, and especially as I contemplated what it would mean for our small business to be closed for months.

“BREATHE!”… I would remind myself. “Breathe!”

I knew deep breathing was one of the best ways to lower stress in my body. When you breathe deeply, it sends a message to your brain to calm down and relax, and your heart rate, breathing rate, and blood pressure, all decrease as well.

However, during our Personal Training conference back in March, I learned a bit more about the physical benefits of deep breathing – and the effect it can have on reducing chronic pain, helping people heal from injury, increasing core stability and even boosting your immune system and increasing your energy.

Here are two quick articles that expand upon the benefits:

The Science of Deep Breathing and Why It’s Vital to Health

The Missing Key to Your Rehab: Proper Breathing Mechanics

Breathing Exercise: Try this:

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Get as comfortable as possible. If you are lying down, have a support a pillow under your head and knees. If you are sitting make sure your shoulders, head, and neck are supported against the back of the chair.
Breathe in through your nose to completely expand your lungs and belly.
Breathe out through your nose.
Place one hand on your belly. Place the other hand on your chest.
As you breathe in, feel your belly rise and your chest expand. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that’s on your chest.

It can also be helpful to connect some intentional thoughts to your breaths. This is often referred to as breath focus. Here is one I use:

As I breathe in, I imagine that the air is filled with a sense of joy and peace (you can even assign a color to it if that helps you visualize). Try to feel it throughout your body.

As I breathe out, I imagine that the air leaving my body is taking with it my stress and worry.

I think to myself, “I breathe in joy and peace . . . I breathe out stress and worry.”

You can set your own intention – maybe it is pain you are trying to heal. Send your healing breaths to the area of pain.

If you can do breathing exercises like this for just 10 – 20 minutes a day and try to use this breathing movement pattern (full, deep breaths) throughout your daily activities – your body and mind will thank you.

Inhaaaallle . . . Exhaaallle . . .

30Apr

Strength Train All Year Long

April 30, 2021 Jessica Bottesch 13

As the temps warm up, we often find ourselves drawn to more outdoor activities–which is awesome!

Whether your passion is running, rollerblading, swimming, playing a game of tennis with a friend, or hitting the water for some canoeing, these beautiful spring to summer days are the perfect time to enjoy exercising with Mother Nature. However, it is important that you continue the strength training element of your workout routine as well.

Outdoor cardio exercise is great . . . but it doesn’t replace the unique benefits of strength training.

So, while it’s totally fine to forgo the stationary bikes, treadmills, and ellipticals at the studio to get your cardiovascular sessions in outside while the weather’s warm, maintaining your strength training is a necessity.

Here’s why:

Strength Training and Muscle Mass

The very first reason to keep up your strength training sessions a few times a week is to ensure you aren’t losing muscle tissue.

As we age, muscle mass loss is inevitable without regular strength training workouts. Muscle tissue is difficult tissue to gain back. Protecting the muscle you have already worked so hard to build is one of the most important considerations of any well-rounded fitness program.

Why is having more muscle so important?

If you lose muscle mass, your strength will decrease, meaning everyday activities–including those outdoor activities you want to take part in–will become harder and harder.

Plus, muscle plays a major role in fat burning…

While exercise burns calories, you only workout a few hours per week. To increase fat burning, you need to increase your metabolism, specifically your Resting Metabolic Rate. Those who have a higher muscle mass burn more calories even when they’re at rest.¹ As a person ages, metabolism naturally slows down, leading to gradual weight gain. Muscle is a great way to counterbalance the body’s natural slowdown and the earlier a person starts, the easier it will be to maintain that muscle.

Many people complain that the reason they’re gaining weight into the 40’s and 50’s is because of a ‘slow metabolism’, but really, that slow metabolism is happening (partly) because they are losing muscle. The muscle gains you achieve with a proper strength training program can help reverse this process and actually INCREASE metabolism!

Strength Training and Bone Health

As a person grows older, bone loss is inevitable, especially for women after menopause.² This can lead bones to break more easily, feelings of fatigue and weakness, and reduced tolerance to physical activity. Weight-bearing exercises strengthen bones, helping minimize natural bone loss and reducing the risk of injury.³

While other outdoor activities may be weight bearing and still help with bone strength and formation, no other exercise is more weight bearing than strength training.

Since you’ll be supporting more weight than just your body weight, you can really take your bone health to the next level. One study published in the journal of Medicine and Science in Sports And Exercise illustrated that strength training is superior to combat osteoporosis compared to aerobic activity only.⁴

This can prevent stress fractures or bone breaks down the road, both of which could become very serious if you are into your 60’s and 70’s.

Strength Training and Disease Prevention

Strength training has been shown to provide several health benefits, including a reduced risk of cardiovascular disease and diabetes.⁵ By continuing your strength training year round, you’ll continue to reap the rewards of the hard work you put in during the cold winter months.

A Tufts University study even found that participants in a strength training program could see a marked reduction in arthritis pain. In fact, the study found that the result was better than that received from medications.

Strength training can also improve a person’s mental health, reducing depression and improving sleep quality.

Strength Training and Insulin Sensitivity

Finally, another noteworthy benefit of strength training is its impact on insulin sensitivity.

Your insulin sensitivity level is one of the key factors determining your risk of diabetes and metabolic syndrome, a condition that’s impacting more and more people.

A regular strength training workout routine will help to keep your tissue cells more responsive to insulin, so should you consume carbohydrates in your diet, your body will better use those carbohydrates, directing them towards the muscle cells rather than the body fat cells, as was noted in a study published in the Medicine and Science in Sports and Exercise Journal.⁶ It appears the primary reason this occurs is because of the increased lean muscle tissue development, which then increases the insulin sensitivity level.

Just another way strength training helps keep you leaner – since you’ll have a reduced rate of converting and storing those carbohydrates as body fat.

Big Fans

If you can’t tell, we are big fans of strength training. At Empower we believe weight lifting is the one of the most effective form of exercise for guaranteeing good health into the future and keeping you leading the active lifestyle for years to come.

All it takes is 2-3 sessions per week to see all these benefits, which leaves plenty of time to get outside and do all the other spring and summer activities you enjoy.

So . . . if you are strength training 2–3 times a week, keep it up! If not, let’s see if we can schedule an extra session or two.

Who else in your life needs to hear this message? Who do you know who could benefit from a consistent strength training program throughout the year?

Our expert team is here and ready to Empower more people to live stronger, healthier, happier lives. Simply send them this link–and we can help them get started:

Together Landing Page

References:

“Weight Loss.” Metabolism and Weight Loss: How You Burn Calories. N.p., 6 Oct. 2011. Web. 06 May 2014.
“Aging Changes in the Bones – Muscles – Joints: MedlinePlus Medical Encyclopedia.” U.S National Library of Medicine. U.S. National Library of Medicine, 3 Sept. 2012. Web. 09 May 2014.
“Build Up Your Bones! | NIH MedlinePlus the Magazine.” U.S National Library of Medicine. U.S. National Library of Medicine, Winter 2012. Web. 09 May 2014.
Layne, JE. & Nelson, ME. (1999). The effects of progressive resistance training on bone density: A review. Medicine and Science in Sports And Exercise. 31(1):25-30.
“Why Strength Training?” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 24 Feb. 2011. Web. 09 May 2014.
Ivy, JL. & Sherman, W.M. & Miller, W.J. (1984). Effect of strength training on glucose tolerance and post-glucose insulin response. Medicine and Science in Sports and Exercise. 16(6):539-543.

27Apr

5 Tips to Spring Clean Your Diet

April 27, 2021 Jessica Bottesch 11

By Michael Raynor, MS, RD, LDN

There’s no “right time” to start a new habit or change your diet. However, in all areas of our lives, whether it’s cleaning our living space, our car, or our pantry/diet, it’s often helpful to start at the beginning of the new season. So, if those goals you set on January 1^st for your nutrition habits have gone by the wayside, then spring cleaning is the perfect time to brush them off and start again using these 5 tips.

Become aware of your food choices (if you’re not already). To make changes, we first have to know what our diet looks like. Are you mindlessly grabbing candy at 2am? Are you adding extra sugar to your coffee? Mindlessly snacking on handfuls of chips/pretzels/nuts/cookies just because they’re there? We can become mindful of these things in a couple of ways: 1) be mindful when you’re actually eating. Note the foods you selected, really focus on smelling, seeing, and tasting them. 2) Write down everything you eat on a phone note or notepad (or by logging your meals through an app such as MyFitnessPal). Seeing this written out and thinking about writing down each of the things we eat helps us become more aware of the choices we’re making. As we do this, most people naturally become more intentional with their choices as well!

Clean up your liquid intake & drink more water. How’s that soda intake looking? Sweet tea? Coffee? Take a look at the fluids you drink in a day and look at how much water you drink, and determine if you need to make adjustments. A good starting point is ½ of your body weight in ounces of water per day (for example, if you weigh 160lbs, aim for 80oz of water per day). You may need to drink a little less or a little more depending on your activity level. I always say that hydration is the key to success, because everything is improved with good hydration—better cognition and mental clarity, better recovery from workouts, more energy, and healthier skin just to name a few.

Clean up your snacking habits. One of the most common things I hear from my clients is how busy they are. Time is a limiting factor for so many people these days—people are busy. For many of my clients, this shows up in their snacking habits/choices. It’s really easy to skip snacks between meals or just grab whatever is convenient without much thought for how it’s fueling our body. The great news is healthful, balanced snacks don’t have to involve a lot of planning and thought. The general rule I tell my clients to aim for is to have carbs, protein and/or fat, and something colorful (fruits and veggies) at every snack. This can be as simple as Greek yogurt with berries, fruit and nut butter, nuts and dried fruit, hummus or guacamole with those chips, etc. Want something more convenient? No problem! Bars are a great grab-and-go snack option. Best practice is to opt for bars with fewer ingredients and make sure it’s got some carbs and some protein. Some of my favorite go-to’s are Larabars, RX Bars, PRO Bars, and Skratch Labs Anytime Bars.

Look at your eating out habits. Those busy schedules and not having to do the shopping, prep, or dishes makes eating out a default for a lot of people. Look at those dining out habits and consider your goals and priorities. If you’re not happy with how much you’re dining out, start small and work to just make even 1 more meal at home. If you enjoy dining out and don’t desire to dine at home more, that’s totally fine! Instead, take a look at the choices you’re making at these restaurants, and, again, start small and aim to just make even 1 healthier choice or substitution at each outing. For example, start by just making sure you have a fruit or vegetable every time you dine out. It may not seem like much, but these small changes really add up over time!

Clean out your pantry & fridge. I’m not a proponent of throwing away food that you’ll eat, so I tackle pantry and fridge clean-outs a little differently than some. You don’t need to do a massive overhaul where you throw everything away. Instead, take inventory of what foods you have stocked/have been stocking in your fridge and pantry, and think about if you could make any improvements. As you use those things up, work on making better choices and then restocking with healthier items. For example, if you’ve got lots of chips, crackers, and cookies stocked in your pantry, try restocking with more whole foods like fruit (dried fruit included), nuts, and vegetables alongside your favorite type of chip/cracker/cookies. In the spring, lots of fruits and vegetables are in season, so if you haven’t been eating many fruits or vegetables, take a look at what’s in season (for an added bonus, see what’s local). Fresh produce is an easy, fun, and tasty way to clean up your diet, like NC strawberries, fresh blueberries, asparagus, squash, and zucchini—all of which are starting to be in season. A good way to start is to aim to add a serving of fruits or vegetables to every meal.

Feeling overwhelmed with the idea of spring cleaning your diet but you don’t want to give up on your goals? Don’t hesitate to reach out! I’d love to work with you to simplify things and help make nutrition make more sense.

22Apr

Metabolic Syndrome: Danger Ahead

April 22, 2021 Jessica Bottesch 17

Over the years we have had several clients come to us because they had recently been told by their doctors that they had (or were approaching) metabolic syndrome. You’ve probably heard of this condition, but you may not completely understand what it is. The best way to think about metabolic syndrome is as an advanced warning system. We can compare it to the lights and warning sounds at a railroad crossing.

This railroad warning system is telling you that unless you respond appropriately (you should stop your car before you drive across the tracks), you will risk being hit by a train.

That is exactly what metabolic syndrome is. It is a warning system that lets you know unless you respond appropriately to the warning signs; you are going to be putting your health in danger.

What is Metabolic Syndrome?

It’s called a syndrome because it isn’t a formal disease per se. Rather, it is a cluster of conditions that signal and lead to chronic and life-threatening illnesses. There are several conditions involved and in order to be diagnosed with metabolic syndrome you must have at least three of them.

These conditions include:

A waistline of 40 inches or more for men and 35 inches or more for women (measured across the belly)
A blood pressure of 130/85 mm Hg or higher or are taking blood pressure medications
A triglyceride level above 150 mg/dl
A fasting blood glucose (sugar) level greater than 100 mg/dl or are taking glucose-lowering medications
A high-density lipoprotein level (HDL) less than 40 mg/dl (men) or under 50 mg/dl (women) ¹

Even if you are just barely in the risk categories of three conditions, such as having slightly high blood pressure, slightly increased blood sugar and a belly measurement of just over 35 (for women) and 40 (for men) inches, you are still in the danger zone. Your body is signaling to you that the environment inside your blood vessels, heart and other organs is toxic and under great duress. Even though it is still early, damage is occurring. The lights are flashing; the horns sound.

What is the risk?

So what’s the danger? What is this toxic environment producing? Someone with metabolic syndrome is at high risk for developing heart disease, diabetes, stroke, kidney problems, blood clots, reduced insulin production and even dementia.

The most at-risk people are those who have extra fat in their abdomen and waist, who have a family history of diabetes, and who have skin changes called acanthosis nigricans (darkened skin on the back of their neck or under their arms) and skin tags (usually on the neck).

Reversing Metabolic Syndrome: You can do this!

And now for glorious news: metabolic syndrome is not only preventable, but even if you already have it, you can reverse it with lifestyle changes.

The first thing to do is lose any extra weight that you are carrying. I know this is difficult – but Empower is here to help. We recommend eating a whole-foods, balanced diet that is high lean proteins & vegetables, as well as some fruit and nuts. Of course, limit the processed stuff! You really are what you eat! If you would like help to create a nutrition plan that will help you lose weight and feel great, we highly recommend you schedule a FREE get to know you session with our Registered Dietitian, Michael Raynor. Remember, weight loss is probably 80% diet and 20% exercise.

Second, be sure to get regular exercise (at least 150 minutes per week). Not only will this burn extra calories and help to prevent further weight gain, but it will really condition and strengthen your cardiovascular system. You will also use insulin more efficiently as you increase your exercise. There is also good evidence that metabolic training is helpful in preventing or fighting metabolic syndrome – so if you have any of the conditions listed above, please ask your trainer about it. If you aren’t currently working with a trainer – we know of some great ones who can help you! Sign up for a FREE initial session today!

Preventing and reversing metabolic syndrome is a lifelong commitment:

You are changing your lifestyle. If you already have some of the warning signs, respect those signs as you respect the flashing lights and blaring horns of a railroad crossing. It’s time to take action, and we are here to help!

Sources:

¹ http://my.clevelandclinic.org/disorders/metabolic_syndrome/hic_metabolic_syndrome.aspx

12Mar

Introducing a New Nutrition Partner

March 12, 2021 Jessica Bottesch 23

You have likely heard the phrase “you can’t out-exercise a bad diet,” and the deeper truth is that our nutritional habits have a far greater impact on our body composition and health goals than any other fitness component. Here is just one reason that is so: We eat more frequently than we exercise (we may exercise 5 – 8 times per week, but likely we eat 21–35 times per week), giving us many more opportunities to make healthful choices that can positively affect our body composition and health.

This we know: Nutrition and exercise are BOTH important parts of losing fat, gaining strength, preventing disease and feeling good, so the best way to create positive body and health changes is to implement a combination of a customized fitness program and a well-balanced whole-foods nutrition plan.

Our Empower trainers have you covered on the exercise tip. We have helped you create a customized plan based on your needs and goals and have been keeping you sweating, strengthening, and stretching (many of you for years).

However, it has been a while since we have had a strong Nutrition Counseling program in place. This is a void we are on a mission to fill, and we are so excited to introduce a new Nutrition partner.

Michael Raynor, from Raynor Strength and Nutrition will come on board as Empower’s lead Registered Dietitian Nutritionist – and he is AWESOME!

If you or your family have been struggling with:

weight gain
poor eating habits
being bloated
improper digestion
feeling tired, irritated or stressed
craving unhealthy foods
poor performance
or eating for reasons other than hunger . . .

And you are ready to see how improved nutrition can help you:

increase energy
improve sleep quality
strengthen your immune system
boost mood
increase concentration
lose fat
increase muscle
improve performance
reduce symptoms of disease
and more . . .

Sign Up for a FREE get-to-know-you nutrition consult call, where Michael can help you determine the best plan for you and your family.

SIGN UP FOR YOUR FREE CALL HERE

Meet Michael:

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Michael Raynor, MS, RD, LDN, is a Triangle area-based registered dietitian nutritionist. His interest and love for nutrition started in high school, where he played ice hockey and eventually picked up cycling and bicycle racing—racing at a national and international level. It was through sports that Michael realized the direct link between the food we eat and how we feel and perform.

Michael received his BS in Nutrition from NC State University. He completed his Master’s degree and dietetic internship through Meredith College. Michael is currently serving as the President of the Raleigh Dietetic Association. He has a wide breadth of experience working with clients with cardiovascular diseases, weight management, diabetes, & athletes of all levels.

When not helping clients reach their goals and achieve their best health and fitness, Michael loves to ride his bike, walk his dog, Boone, with his wife, and go camping and hiking.

A note from Michael to the Empower Community:

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Hello Empower Family!

I’m so excited to be partnering with Empower to provide nutrition services to the Empower community. I’m a Raleigh-based Registered Dietitian, and I help people fuel their best health and fitness through food and nutrition. I really enjoy helping clients with weight maintenance, cardiovascular diseases, diabetes, and athletes, and I especially enjoy helping clients fuel their workouts and fitness endeavors with a well-balanced diet. I discovered my passion and love for nutrition through my fitness journey. So, if you’re feeling overwhelmed or confused by how to eat a healthy, balanced diet, or you aren’t sure how to properly fuel your activities and workouts, I’d love to help untangle the web of nutrition and get you on the right track. Reach out!

Happy eating,

Michael Raynor, MS, RD, LDN

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16Dec

Are You Sleeping?

December 16, 2020 Jessica Bottesch 25

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Hormones, Exercise and Sleep

Few things are as beautiful as the rays of the morning sun. The first light of morning is energizing and motivating. Unless you’ve been awake half the night -like me. Here, the morning light just means that you didn’t get enough sleep. Again.

As soon as those first rays hit your eyes, your stress mounts. You’re exhausted. How are you going to make it all day long on so little sleep? You feel emotional just expecting the struggle to concentrate and stay alert—especially during the afternoon hours when the drowsiness really kicks in.

Does This Describe You?

If so, you are not alone. The National Sleep Foundation reports that 60% of Americans have sleep problems. That means more than half of us struggle to sleep. The reasons for sleep difficulties are many—from stress to caffeine to individual differences in body rhythms.

But whatever the cause, the bottom line is that if you suffer from insomnia, you may need help. It is best to talk to your doctor about your sleep patterns and come up with a plan together, but in the meantime, you may benefit from a natural and safe hormone—melatonin.

Help from a Hormone

You have probably heard of melatonin. It is a hormone produced by your brain in your pineal gland. Some of your melatonin is also produced in your gut. Mainly, melatonin helps to control your sleep and wake cycles. Normally, melatonin levels will increase in the mid to late evening, stay high during the night and then decrease early in the morning. This helps you to sleep during the night and be ready to wake up in the morning.

When there are higher amounts of melatonin in your body, you will feel sleepy. When the levels are lower, you feel more alert and awake. Your regular sleep and wake cycle is your own personal ‘internal clock,’ and this ‘clock’ is directly tied to how much or how little melatonin your body makes.

There are other things that affect the melatonin in our bodies also. For example, as we age, our bodies produce less and less melatonin. Daylight plays a key role too. When the days are shorter during the winter, the time of day that our bodies produce melatonin changes. Rather than producing melatonin during the mid to late evening hours, we may get a surge of it earlier in the day—as the daylight fades earlier.

When the amount of melatonin or the production schedule of melatonin changes in your body, you may struggle with sleep patterns.

Without enough melatonin, you will have trouble sleeping. But even if you make enough melatonin, your internal clock may be off if the melatonin is being released at the wrong time of day. Nobody wants to get sleepy at 5:00 PM from a melatonin release! Not only is this inconvenient, but when the natural decrease happens several hours later (to help you wake up), you’ll be alert and ready for the day by 3:00 AM- this has been happening to me lately and my doctor recommended melatonin to help get my circadian rhythm back on track!

Fortunately, if your melatonin levels are low or simply off schedule, you can help yourself by taking a melatonin supplement. These are available without a prescription at drugstores and at health food stores. Just be sure to buy a reputable brand to ensure you get a quality product.

Doses range from 0.1 to 20 mg, depending on the reason you are taking it. Your doctor can help you choose the right dose, and help you determine the best time in the evening to take it. Timing is important, since the melatonin, once ingested, will run its course in your body—taking you from drowsiness to wakefulness on schedule. It’s a handy way to reset your internal clock and get the sleep you need.

Another Great Sleep Aid is Exercise

“Based on studies, ‘We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,’ says Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep at Howard County General Hospital.

https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

And the best part is that the effects are immediate. You only need a solid 30 minutes of moderate exercise to improve your sleep quality that very same night.

If you need help or motivation to get your 30 minutes in each day—simply talk to one of our Empower personal trainers. They would love to help!

02Dec

Together we are STRONG – Health Builders!

December 2, 2020 Jessica Bottesch 20

When this pandemic first hit and we were forced (willingly for most) to shelter at home, we had to reimagine, among many things, how we would keep exercising. Some immediately jumped into virtual exercise programs or virtual personal training, some met with their trainer or exercise group outside, some stopped their normal fitness studio/gym routine but took advantage of the nice spring weather and started walking, running, biking or working in their yard for exercise, and others might have become A LOT more sedentary.

As fitness experts here is one thing we are emphasizing with our clients is strength training (aka resistance training or lifting weights) and here’s why:

“Over 30 years of clinical research has shown that muscle-strengthening exercise increases muscle mass, strength and bone mineral density. It improves our body’s capacity to clear sugar and fat from the bloodstream, and improves our ability to perform everyday activities such as walking up stairs or getting in and out of a chair. It can also reduce symptoms of depression and anxiety.”

https://theconversation.com/strength-training-is-as-important-as-cardio-and-you-can-do-it-from-home-during-covid-19-144668

Now in pandemic life more than ever with fitness facilities closed or going out of business, the realistic fear of contracting the coronavirus if you were to go to a public gym, and the way so much of life has shifted to sitting behind a computer, finding ways to safely and effectively strength train has become a challenge for many people. This is where Empower can help.

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Who in your life needs strength training?

One of our longest standing clients, Asila, who is also our BFF and “Auntie Si” to our children, recognized this exact predicament for her mom Annis (who is also “Nama Annis” to our girls).

Annis is an active, go-getter and very in tune with her physical and emotional health. However, when the pandemic hit and her gym closed, so did her strength training routine. While she was still walking, doing a little yoga and even purchased an elliptical, when Asila asked her mom what she was doing for resistance training, Annis knowingly responded “Well… not enough.”

Asila’s brutally honest reaction: “Mom, that is NOT okay!”

And she had a perfect solution in mind. Asila already knew firsthand how impactful working with an expert Empower trainer had been for her, and she immediately called us. Annis now trains with Nestor weekly (virtually from California) with a customized resistance training program that incorporates full-body strength training and postural corrective exercises designed specific to her needs.

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If there is someone in your life who:

Has never really established a solid strength training plan
Has had their resistance training routine interrupted during the pandemic
Suffers from osteopenia, osteoporosis, age-related muscle atrophy (sacropenia), or decreased strength and function

Help us help them

One blessing of this pandemic is it catapulted our Empower team into virtual personal training, something we had been doing a little, but it wasn’t the norm. Now, we have a seamless and effective way to offer our personalized training services to people around the globe – and we are on a mission to EMPOWER more folks.

Together we are STRONG and as we build strength, we build health.