09Jun

Stress & Weight Gain

June 9, 2021 Jessica Bottesch 2

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!

02Jun

Group Training is Back

June 2, 2021 Jessica Bottesch 3

PERSONAL GROUP TRAINING IN DURHAM–WE’RE BACK AT IT!

We are so super excited to announce that we are adding 2 IN STUDIO group training sessions to our schedule as we tip-toe back toward “normal”! YAY!!

We would love to have you join us. You don’t have to be a client or have a membership to attend group training sessions!

STARTING THIS WEEK!

💪🏽 Mondays 12:30pm – Empower Circuit with Brooke – Sign Up Here

🧘🏾‍♀️ Fridays 9am – Barre to Yoga Fusion with Judy–Sign Up Here

Our Group Training sessions differ from classes in big box gyms or even group fitness-focused studios because you are not just a number in a crowd. At Empower we strive to personalize every experience. Our group training sessions are led by certified trainers who know you (and your body) and can help change every exercise for every person in the group.

Get an excellent personal trainer-led workout, sweat with friends, get fit together!

25May

Empower ON DEMAND Training

May 25, 2021 Jessica Bottesch 8

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_{Whether investing in a personal trainer isn’t in your budget right now, or you don’t live close enough to Empower to come in to our studio, or you simply need the convenience of working out anytime and anywhere –}_{Empower On Demand Membership}_{is the perfect fitness solution for you!}

_{Empower On Demand Membership allows you to stream expertly designed workouts whenever and wherever you need them…}

_{Unlimited access to over a hundred workouts}
_{Wide variety of exercise formats from strength training and cardio circuits to balance and yoga – we have it all!}
_{Dynamic mobility videos for a pre-workout warm-up}
_{Stretching sessions perfect for post-workout cool-down}
_{New content added weekly}
_{Guidance and motivation from the expert trainers at Empower}

_{If you want well-programmed workouts from a team of professionals but need the convenience of an on-demand format, this can very much be your stand-alone fitness solution to help you achieve a stronger and healthier lifestyle.}

_{So, how is Empower different from any other streaming fitness service out there?}

_{At Empower, fitness is personal!}_{We are designing this membership}_{just for you,}_{so if you would like a certain type of workout that you don’t see in our library, simply send us an}_email_{and our team will create a workout based on your request! You will have 24/7 email access to our team so we can help change workouts and motivate you along the way. Just another way we personalize every Empower experience.}_{Are you ready for committing to YOU, your health, your fitness with the help of the Empower Team?}_{For less than one dinner out per month – you can have unlimited access to a wide variety of workouts to help you become stronger, healthier and happier. Plus, we add new content every week so you will never get bored.

What are you waiting for? Give this a try this month and don’t forget to let us know how we can tailor any workouts to your specific needs.}

12May

Empower ON DEMAND Coming Soon!

May 12, 2021 Jessica Bottesch 4

Our team is excited to announce that our Empower On Demand Workout Central – a workout video library built by our expert trainers just for you – has gotten A LOT more user friendly. This new membership site offers a large variety of workout formats, intensity levels, and durations – so you will find sessions that fit your goals, your fitness level and your schedule.

Empower On Demand Workout Central is the perfect solution for your off-day workouts (when you are not meeting with your trainer) or as a standalone fitness solution (you do NOT have to be a current Empower client to take part). For less money than 1 dinner out to eat ($30/month) you can have the expertise of our training team on demand.

We are very excited to be launching this new membership option! Also, we’ll be adding new content regularly and because we want this to be THE BEST solution for your fitness needs, please let us know if there is anything you would like to see added.

Interested in learning more? Email me and I can answer all of your questions and put you on the waitlist for when it goes live.

03May

Mother’s Day Special

May 3, 2021 Jessica Bottesch 8

30Apr

Strength Train All Year Long

April 30, 2021 Jessica Bottesch 11

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.

22Apr

Metabolic Syndrome: Danger Ahead

April 22, 2021 Jessica Bottesch 16

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

15Jan

Fab 4 Fitness Moves – Suspension Training

January 15, 2021 Jessica Bottesch 26

Suspension training is a fantastic way to spice up your workout. Try these Fab 4 moves and see.

Use these Fab 4 TRX Moves in the Workout:

15 TRX Rows
15 TRX Pushups
10 TRX Single leg squats – Right Leg
10 TRX Single leg squats Left Leg

REPEAT 3x

Spread the Empower love. Share this awesome workout with friends.

08Jan

Fab 4 Fitness Moves – Hamstring Strength

January 8, 2021 Jessica Bottesch 26

Hamstring strength allows you to move efficiently, improves posture, and helps prevent injury. Add these Fab 4 Moves to your workout.

Use these Fab 4 Hamstring Strengthening Moves in the Workout:

10 Deadlifts
20 Swings
15 Hamstring curls
15 Hip drops

REPEAT 2-3x

Spread the Empower love. Share this awesome workout with friends.

05Jan

The Forgotten Component of Fitness: Mobility

January 5, 2021 Jessica Bottesch 23

_{Okay, I am going to sound like that nagging mom who reminds you to eat your vegetables, but this missing component of fitness – MOBILITY – is as important as veggies (almost). No matter your age or your fitness level, maintaining or increasing your mobility is very important, especially if you want to prevent injuries, correct muscle imbalances, build more muscle, or even simply move well and pain free.

While HIIT studios and heavy lifting gyms are super popular right now and those intense workouts are a bit more “sexy” for social media posts, there is a lot more to overall fitness than pools of sweat and big muscles. In fact, having good mobility may be one of the most important factors as you age. There are 5 really important components of fitness, and all of them deserve some time and attention in your overall fitness plan.

Let’s review:}

_{5 Critical Comments of a Well-Rounded Fitness Plan:}

_{Strength Training}
_{Cardiovascular Endurance}
_{Mobility Training}
_{Corrective Exercise & Balance Training}
_{Rest and Restorative Practices}

_{Today we are focusing on MOBILITY because it is often the forgotten component (or the one we skip out on). One of the first things you need to understand is that mobility differs from flexibility. Flexibility is the ability of a muscle to temporarily stretch when needed, whereas mobility is the ability of a joint to actively and with control move through its intended range of motion. So while flexibility helps us become more mobile – it is only one part of the equation.

Other contributing factors are the structure and biomechanics of our joints, tendons and ligaments, and the strength we have to stabilize and control motion around each joint. There is little you can do about the structure of things, but here are some things you can do to help your overall mobility:}

_{3 Ways to Increase Mobility}

_{Perform soft tissue work like self-myofascial release (foam rolling, for example).}
_{Perform full range of motion compound exercises. Compound exercises are big multi-joint movements like push-ups, pull-ups, bench press, squats and deadlifts.}
_{Perform isolated exercise for specific muscles or body parts. Especially where you have muscle imbalances or weakness. Focusing on stretching what is tight and strengthening what is weak.}

_{Do you know what areas of your body need some work? If not, talk to your trainer so they can help you develop a mobility plan – and then it’s up to you to make it happen. We promise it will pay off in the long run. All you need to do is dedicate a few minutes a day to doing a little mobility work. One of the simplest solutions is to add the recommended exercises to your pre-workout warm up or post-workout cool down.}

_{Here is one of many mobility exercises that can help with movement at the hip, which is essential for almost everything we do – from standing up to walking, climbing, and jumping – to sitting back down.

As I mentioned above, MOBILITY is not the same thing as FLEXIBILITY and therefore not all mobility exercises are stretches.

Please check out this video and the others we have included in our Mobility Exercise Library. Start incorporating these into your weekly routine and be on your way to more fluid and pain-free movement!}