Fab 4 Fitness Moves – Isometric Holds
Use these Fab 4 Isometric Hold Moves in the Workout:
Isometric = Hold Position
V sit – Hold for 30-45 sec
Superman Hold for 30 sec
Bridge – Hold for 1 min
Pushup position – Hold for 30 sec
REPEAT 3x
Permission to Fail
As I am writing this, Ronda is finessing the verbiage on our application to be co-presenters at IDEA World, one of the largest and most impactful conferences in the fitness industry. This isn’t the first time we have applied. Nope. We applied last year too . . . and got politely denied. Chances are that could easily be the case this year too, and we are okay with that – here’s why:
Over the years, in our rolls as personal trainers and studio owners, we’ve learned many valuable lessons. Lessons that have helped our clients strive to be the healthiest version of themselves, lessons that have helped our team members lead meaningful and impactful careers, and lessons that have helped us become better leaders and business owners. However, we think one lesson that is rarely talked about stands out…
We’ve learned it from watching others
One benefit of working in the fitness industry for over two decades, serving thousands of clients, and coaching other fitness professionals all over the county is that we have observed HOW people ascend toward success.
Our in-the-trenches lessons in human behavior have given us incredible insight into the mindsets of those who rise to the challenges they face and live a full and rewarding life, and the mindsets of those who always seem to be unhappy and unable to achieve desired goals.
Through our observations we have discovered that one of the critical factors of achieving anything in life is the capacity to work through tough times, chaos, change and lots of uncertainty (HELLOOOO Covid-19 Pandemic). The healthiest, happiest people approach their goals and the obstacles that arise with an opportunity-focused mindset. This means they try things, even if they seem scary. They look for the opportunities that lie on the other side of fear; they stay the course instead of jumping ship when something gets hard, and if they get knocked down trying, they get back up and keep moving forward.
The Difference Maker
We realize that the most successful (defined by us as happy) people give themselves permission to fail.
Too many people are held back or stuck in unhealthy cycles because they are paralyzed by fear. Fear of what others will think, fear they don’t have what it takes, fear that they will FAIL.
However, from what we’ve seen and experienced – we ALL have the power to *achieve our goals! You just need to give yourself permission to totally mess up and fall flat on your face trying. Only then will you bravely jump in, put yourself out there, try something new, persevere, and live a life that brings you joy.
What does this have to do with YOU and your personal wellness?
Well, as personal trainers we are good listeners and we know that many people are unhappy with some aspect of their life and wishing things were different. These feelings totally affect your overall health and life outlook. At Empower we are not just concerned with how many push-ups or squats our clients can do, we want to help people gain the strength (and confidence) to do anything you want in life. So, if you have been sitting on the sidelines wishing “if only,” the time for action has come.
So ask yourself what completes this sentence for you:
“If only I could … ___________________________________________________ .”
Take a moment and write it down as an affirmative statement:
“I am/have _____(your goal accomplished)_____ and it feels ___(how this makes you feel)____ . “
Use us as an example. Ronda and I have a deep desire to share our years of experience and gained knowledge with other upcoming fitness professionals. One way we can do this is through speaking and presenting. While we have spoken locally for years and in the last couple of years, we made our debut at a couple national conferences and mastermind retreats, our big goal is to speak on a world stage. Scary? Yes! Doable? Absolutely!
Our affirmation statement could read:
“We just stepped off the stage after a invigorating presentation at IDEA World, and we feel excited and fulfilled knowing we are helping other fitness leaders learn and grow!”
What are you waiting for?
There comes a time when you have to go for it. Take a chance on yourself, be OK with failure, and if you miss your mark you’ll have more information to work with so, you can adjust your plan accordingly and keep going. Besides, you only fail if you don’t try at all.
And Empower can help you train for whatever it is you want to do.
If you are ready to have an expert personal trainer create a customized fitness plan for you, contact us today to get started. Your first session is free!
Fab 4 Fitness Moves: Mobility Edition
| If you would like to have a customized workout plan customized for your needs, your goals, your life, our expert Empower trainers are here for you – virtually or in-person. Sign-up for a FREE Initial Session to get started TODAY! |
Use these Fab 4 Mobility Moves in the Workout:
| Hip circles – 10 x each way Floor angels x 10 Back crossover stretch x 10 each Hammy stretch x 10 each Repeat 3 – 4 times |
Fab 4 Fitness Moves – Biceps Strength & Stretch
Yeah, they make you look athletic, but strong biceps are also important for your general health. Benefits of bicep exercises include improved bone density, limiting potential injuries, and increased upper body performance. Try our Fab 4 Moves and see.
Use these Fab 4 Moves in the Workout:
Bicep Curl – 21s
Hammer Curl x 15
Pronated Curl x 15
Bicep Stretch – hold 30sec each arm
Workout: Repeat 3 times
Spread the Empower love. Share this awesome workout with friends.
Fab 4 Fitness Moves: Glute Strength & Stretch
Having strong glutes is a big deal. They help support a range of compound movements, improve posture, and prevent lower back injury. Try our Fab 4 moves and see.
Use these Fab 4 Moves in the Workout:
Single Leg RDL x 15 each leg
Curtsy Lunge x 15 each leg
Lunge with Forward Reach x 15 each leg
Figure 4 Stretch – hold 60 sec each leg
Workout: Repeat 3 times
Spread the Empower love. Share this awesome workout with friends.
Fab 4 Fitness Moves: Lying Down Leg Day
It’s important to work your legs, as they hold the rest of you upright. Some benefits of leg work include contributing to weight loss, avoiding lower back pain, and improving balance. Try our Fab 4 Moves and see.
Use these Fab 4 Moves in the Workout:
Side lying leg lifts x 10
Side lying leg swings x 10 (front and back = 1)
Side lying leg cycles x 10
Side lying bottom leg lifts x 30
REPEAT on both sides 3x
Spread the Empower love. Share this awesome workout with friends.
Are you REALLY hungry?
Last night right before bedtime I mindlessly dove into not 1 but 2 mini snack bags (one popcorn, one Oreos – and I “never” eat Oreos), along with some watermelon and grapes. Can you say sugar overload? I wasn’t even hungry. Not only did I immediately feel bad physically – but I didn’t even enjoy them.
Do you ever stop before eating to check in with your body to see if you are actually hungry? Chances are if you practice some mindfulness around your eating, you would discover that often we reach for food out of boredom, loneliness, anxiety, sadness, or a feeling of being under stress and overwhelmed. This is referred to as “emotional eating.” Because we “feel” with our gut and with the rest of our body, it’s easy to confuse emotions or other physical sensations with hunger. I did last night!
Wanting to Eat vs. Needing to Eat
True hunger is general and non-specific. It can be an empty, growling stomach, lightheadedness, or irritability. Hunger comes and goes, often gradually. Cravings are VERY particular, usually for a certain kind of food. There are few signs of physical hunger, including a powerful urge that is sometimes felt in the back of the throat. A craving will come on suddenly and feels like an immediate compulsion.
Where Do Cravings Come from?
Our brains have to coordinate input from multiple sources: our body fat, gastrointestinal tract, sensory organs, and other body systems. Emotions or physical sensations can feel like hunger because our brains also have to deal with our emotions, our physical feelings, our beliefs, and our thoughts.
Feel-Good Neurotransmitters
Serotonin and dopamine are neurotransmitters. Serotonin makes us feel groovy and relaxed. It also tells us to stop eating. Dopamine, in contrast, is our “reward” neurotransmitter. It gives us a “high.” About 90% of our body’s serotonin is actually in our GI tract. When we eat, we release serotonin and dopamine.
Individuals who struggle with over eating are often just trying to boost their levels of serotonin and dopamine. Eating carbohydrates (particularly simple sugars and starches) can help release serotonin, which soothes and relaxes us.
Dopamine is released in response to the “reward” of good-tasting food. Dopamine is involved in addictions such as gambling, compulsive shopping, and alcoholism. Dopamine is the chemical that encourages us to seek the “hit” of a brief and intense thrill.
Self-Medicating with Food
Eating can be a kind of “self-medication” that helps calm us or boost our mood, and it’s a natural reaction. The movement of our jaw stimulates a nerve that helps release serotonin. Food manufacturers understand the neurobiology and psychology and know that we are more likely to crave sugary, creamy, fatty, and salty foods. Such foods can become our “drugs” of choice because (just like other drugs) they make us feel better, at least for the short term. Unlike genuine hunger, it’s hard to satisfy psychological hunger.
Tips to Help Deal with Cravings
- Understand that cravings are normal. They come and go.
- If the craving is minor, try ignoring it.
- If the craving is moderate, try distracting yourself.
- Keep a “craving diary.” Write the craving, when it happens, and what you are thinking. Over time, look for patterns. Once you identify the pattern, you can disrupt it.
- Substitute something that gives you the same feeling. For example, take a detox bath when you are craving warmth and comfort. Go for a walk in nature when you crave a distraction. Drink water or herbal tea when you just want something to do with your mouth.
Reduce Food Cravings with Smart Food Choices
The good news is we can reduce cravings with supportive, smart food choices. Whole foods nourish us but don’t give us the intense “hit” of processed foods. Serotonin and dopamine also depend on protein, fat, and micronutrient levels. If we eat plenty of protein and healthy fats along with a wide range of vitamins and minerals from whole foods, our brains and bodies will be happy. ☺
Fab 4 Fitness Moves – Tricep Strength & Stretch
There are many advantages to having strong triceps. Working them increases shoulder and elbow stability, and the functionality of your arm will become greater. Try our Fab 4 Moves and see.
Use these Fab 4 Moves in the Workout:
Dumbbell skull crushers x 15
Bench dips x 15
Tricep push-ups x 15
Tricep Stretch – hold 30 sec each arm
Workout: Repeat 3 times
Fab 4 Fitness Moves – Shoulder Sculpting
In 2020 it may feel like a lot is resting on them, but that’s not why it’s important to work your shoulders. Every upper body exercise involves them. Having strong shoulders will enhance your posture, protect you against back pain, and stabilize the most moveable joint in the body. Try our Fab 4 Moves and see.
Use these Fab 4 Moves in the Workout:
Overhead press x 10
Alternating overhead press x 10 each arm
Front raises x 10
Side raises x 10
Repeat – 2 – 4x
Time Management in the Time of COVID
In any situation, good or bad, an opportunity-focused mindset will allow you to look for the lessons, the opportunities or the upside that lies within. While the Covid pandemic has been challenging for some and even devastating for others—we encourage you all to think about the positive ways in which this experience has affected your life or the opportunities it has presented.
One thing that comes to mind for us is TIME MANAGEMENT. Life before Covid was not just busy, but too busy, to where most of the time we were running at this frenetic pace that left us exhausted and stressed. We were over-scheduled and trying to keep up, measure up, and do it all well. And now we realize that came at the expense of good quality time with our families and a more healthy flow to our days.
We know some of you can relate – that feeling of lack that creeps into your thoughts when you just don’t have the time “to get it all done.”
Enter Covid-19…
. . . and the Stay-at-Home orders, a quarantine, school closures, work transitions and suddenly it seemed like the choke hold our busy schedules had on our time loosened its grip and presented us with a new opportunity to examine— “What will I do with my precious time?”
But wait, what is Time Management?
First, we can’t manage time. There are only 24 hours in a day (only 16 to work with if we are getting enough sleep each night)—that will not change. We only have control over what we do with the time we have.
The key is to choose wisely—and to do this you must be clear about your priorities. Here are some things to ask yourself:
- What are my goals – health goals, career goals, family goals, life goals?
- What is most important for me and my family right now?
- Am I spending my days working toward my goals or on the things that are most important?
- Would being better organized help me do things more efficiently and effectively?
- Can I put a system in place to review my goals, plan my objectives, and schedule my days so the most important things are getting the attention they deserve?
- Can I cut some things out (trade late night TV for sleep), delegate some things to others, and limit time spent on some things (scrolling social media maybe)?
As always, mindset is important
Your mindset around how you spend your time matters too. Consider this:
When you look at time, do you look at it as time spent or time invested?
That may seem like semantics, but it’s not.
When you spend (time/money/resources) ON something your mindset is more focused on lack, limitation or waste. When you invest (time/money/resources) IN something, your mindset is more focused on abundance, growth, or getting/making things better.
That’s an interesting way to look at it, isn’t it?
So, today while we may not be driving around like crazy working mom’s trying to fit it all in, our days are still busy … especially now that we are juggling homeschooling our daughters Emery and Kendall, working, and taking care of our homes and other beloved family and friends. But we can honestly say we feel more connected to those who matter most. We feel grateful for the comfort of our homes. We feel like our time invested in our family, our Empower community and our friends is meaningful, important and impactful—and for us this is enough.
Just some food for thought.
How will you invest your time this week?
