Want to be a superwoman/superman? Then you need a strong low back. The benefits of low back exercise include improved balance, strengthening the core, and spinal support to preventing injury. Try our Fab 4 Moves and see.
Use these Fab 4 Super WOMAN Moves in the Workout:
Regular up/downs x 15
Superwoman with pull downs x 15
Alt. arm/leg x 10 each side
Flutters 30sec
REPEAT 3x
Spread the Empower love. Share this awesome workout with friends.
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
| 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 |
| Hello Friends, Last week I “broke down” and went out to brunch with my Quaranteam. For some of you, that’s no big deal – you’ve been to restaurants and you feel more comfortable being out and about. Others of you just shuddered at the thought of taking that risk. Before I go on, let me just say we honor you wherever you are on this decision-making curve, and we know you’re doing what’s best for YOU and your family. Personally, I hit a wall. The malaise of this pandemic life got the best of me, and I just needed some “normalcy,” and someone else to cook the food and do the dishes. So we masked up, mustered up a healthy dose of patience and set out to do life in this “new normal.” It’s no surprise that despite all the extra precautionary steps and hyper-focus on safety that we had a delightful outing to one of Durham’s most beloved spots – Guglhupf – the food, the weather, the conversation and the atmosphere were just perfect and just what I needed to feel like myself. On one hand, I felt like I was breaking the rules since we all know we’re safer at home. On the other, I felt joy, happiness and intense gratitude to engage in something so simple and “normal.” We trust that you’re probably feeling the same way – in this weird place where each non-essential outing requires a calculated risk, a decision on how to engage while remaining vigilant with your safety. While we may collectively be OVER the pandemic, the pandemic is not over. So where does that leave us? Well, as your fitness and wellness experts we’re committed to helping create balance and normalcy in your routine through exercise. Many of you are still meeting with your trainer virtually while some of you are making your way back to the studio. We realize that each client will be ready to re-engage in person at different times, and we want to make sure you are aware of your many options for fitness and wellness. We are committed to meeting you where you are.pandemic, |
In-Studio Safety Protocols |
| If you’re ready to return to the studio, then we’re ready to welcome you. Things look a little different than before, and we believe our stringent protocols will allow you to exercise in as safe a way as possible. If you’re getting a little tired of your home setup or you just miss the routine of coming to the studio, we would love for you to come in. Here’s what you can expect:1. WE WILL EXCEED PRECAUTIONS Recommended by the Interim Guidance for Indoor Fitness Centers and Gyms Settings – For example, under this order our studio could have 40 people inside and we will keep capacity numbers below ½ of that mark. 2. SYMPTOM CHECK FORM – We ask that you thoroughly read and agree to the following protocols that state if you have any of these symptoms or exposure risks that you will not come to the studio. Please see form here. 3. ARRIVAL – We ask that you do not enter the studio until it is time for your appointment. We will leave warm up instructions on a whiteboard and equipment, like bands and foam rollers, outside each door so you can do a dynamic warm up ahead of time if you wish. If you need to change or use the bathroom, you can come in (with a mask on) to change then please return to your car or outside to warm up until your trainer comes to get you for your appt. If there is inclement weather, please wait in your car and your trainer will help you warm up at the beginning of your appointment. Please wash your hands upon entering the studio. 4. MASKS – Masks are required to enter and leave the studio and anytime you are outside of your dedicated workout “pod.” We strongly recommend that you wear a mask or face covering the entire time, however we understand that wearing a mask while performing strenuous exercise is uncomfortable – therefore, you may remove your mask temporarily during this part of your workout. All trainers and staff will wear masks at all times. 5. BATHROOM/SHOWER AREA – Our bathrooms and shower will be open, but only for 1 person at a time. If our bathrooms are occupied, there are single-person access bathrooms in the building’s hallway available. 6. DEPARTURE – We ask that you leave the studio pretty promptly after your appointment (with a face covering) so that your trainer can have time to prepare for the next client. Here’s a time-lapse video of our girls helping us put up our huge safety partitions that are allowing us to create workout “pods” within the studio. |
Get Yo’ Group Groove On |
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| What is group training? And how do you do group ANYthing during a pandemic? Well, we’re glad you asked, and we’d love for you to try something new this week. Group training is the perfect complement to your weekly routine with your trainer (or as a stand-alone). You get the knowledge, expertise and motivation of an Empower professional AND you get the benefit of working out alongside others in our virtual and/or LIVE socially distanced format. Our group training workouts are designed just like a personal training session – with the appropriate warm up, attention to detail, and personalization of exercise intensity that you know and love.If you’re struggling with motivation, you are getting a little bored with your workouts or you KNOW you should get more exercise then give group training a TRY! How it works: Virtual Group Training – Pre-register at least 30 minutes before the group training session, and we will send you a Zoom link to join from the comfort of your home or office. Our workouts are creative, efficient and require very little equipment. Choose from Cardio Circuit, Strength Training, and Outdoor/In-Person Yoga Fusion to Barre Your first session is FREE or use your class card. In Person Group Training – Join Judy Raby of JARBarre for a one of kind experience – Yoga Fusion to Barre. This class will be held outside Empower and limited to only 5 participants (to maintain appropriate social distance). Kick off your Saturday with a blend of yoga and barre and be on your way to creating a great day. $20/class and pre-registration is required. On Demand Group Training – Join our private FB group or request access to our private YouTube channel where we provide support, motivation and a suggested workout every single day from our on-demand library of workouts. Only $30/month. |
| We are finding our way back to “normal” and we trust that you are too. Be safe, be vigilant, wear your mask, practice social distancing and engage where you can. |
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.
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.
Wow! Our beautiful Empower studio has been officially closed for almost 6 months. If you had asked us back in March, when we thought this might be a 2 week to 2 month ordeal, if we could weather a 6 month shut down—I think we would have been skeptical. But here we are, weary but also wiser. We have all learned so much (and will continue to do so) about grit, determination, how to pivot, how to support one another, how to listen, how to be more flexible and open to change, how to pull together as a community, and maybe how to prepare for a new and uncertain future. We are grateful beyond measure that so many of you trusted us enough and prioritized your health enough to stick with your training program by whatever means necessary during this time. We are impressed and proud of how our team that has stuck together and tackled each challenge with a whatever-it-takes attitude. Thank you Nestor, Blaine, Amanda, Chris (we miss you already), Patty, Kelly, Iman, Chuck, Telese, Judy, and Raham. You guys ROCK! While we are still very much in the middle of this pandemic–how we are navigating life through it is always changing. Governor Cooper’s recent announcement about moving into Phase 2.5 brings yet another change, as gyms and fitness centers can open at 30% normal capacity (or at a limit of 7 people per 1000 square ft.). So that brings us to a question we have been asked a lot since this order was announced: What is Empower going to do? Trust us, this is something we have been thinking about and preparing for since June, and we feel as though we have a thoughtful and thorough plan to ensure the safest environment possible for clients ready to come back into the studio. Let us explain a few of the details . . . and we will send a “take a virtual tour of our safe-space Studio” video with all the details soon. We have divided our almost 6000 square foot studio into 5 private areas or “workout pods” – that can either be sectioned off by closing doors or will be divided by big moveable screens. We will invite 1 private or 2-3 semi-private clients in to train with their trainer in one of these 5 areas at a time. This will mean that you will have your own space and your own equipment for the whole appointment. In between appointments, all equipment and surfaces will be completely disinfected for the next client/s entering this area. We will enforce the following protocol and procedures: 1. WE WILL EXCEED PRECAUTIONS Recommended by the Interim Guidance for Indoor Fitness Centers and Gyms Settings – For example under this order our studio could have 40 people inside and we will keep capacity numbers below ½ of that mark. 2. SYMPTOM CHECK FORM – We ask that you thoroughly read and agree to the following protocols that state if you have any of these symptoms or exposure risks that you will not come to the studio. Please see form here. 3. ARRIVAL – We ask that you do not enter the studio until it is time for your appointment. We will leave warm up instructions on a whiteboard and equipment, like bands and foam rollers, outside each door so you can do a dynamic warm up ahead of time if you wish. If you need to change or use the bathroom, you can come in (with a mask on) to change then please return to your car or outside to warm up until your trainer comes to get you for your appt. If there is inclement weather, please wait in your car and your trainer will help you warm up at the beginning of your appointment. Please wash your hands upon entering the studio. 4. MASKS – Masks are required to enter and leave the studio and anytime you are outside of your dedicated workout “pod.” We strongly recommend that you wear a mask or face covering the entire time, however we understand that wearing a mask while performing strenuous exercise is uncomfortable – therefore, you may remove your mask temporarily during this part of your workout. All trainers and staff will wear masks at all times. 5. BATHROOM/SHOWER AREA – Our bathrooms and shower will be open, but only for 1 person at a time. We ask that if you use the restroom for any purpose that you use the provided disinfecting wipes to wipe down any surface you touch before leaving. 6. DEPARTURE – We ask that you leave the studio pretty promptly after your appointment (with a face covering) so that your trainer can have time to prepare for the next client. We ask that you take care of appointment scheduling and payment transactions virtually – so that there is no congestion at our entrance. Please wash your hands or use hand sanitizer prior to leaving the studio. Our team has had several meetings both virtual and in-person at the studio to review and train on all of our new policies and procedures. With all of this in place, Empower will be re-opening in this manner starting Wednesday, Sept. 9th! We completely understand that we all have different comfort levels with returning to our “normal” activities, and we are ready and willing to meet you where you are. If you are ready to come back in to the studio under the guidelines we have described above – great! If you prefer to meet your trainer outside while the fall weather allows – great! If you are still most comfortable keeping your appointments virtual – great! We also offer concierge in-home training for the ultimate in convenience and personal attention. With that said, please be aware that our team is going to be as flexible as possible, but with so many moving targets they may or may not be able to accommodate every schedule request. They will do the best they can and if you are having a hard time making things work with your current trainer, maybe another trainer on our team can help. Please communicate with me and Ronda about your scheduling needs – we are here to help! As we all know, things are changing daily and we will continue to monitor local Covid numbers and adapt and adjust as necessary, but for now we are happy to see some of you in person and excited for fall fitness! |
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
It’s all about the core! Core work will strengthen your pelvis, low back, hips and abdomen. Why is that important? Being strong in those areas helps promote stability, balance, and protects you from injury. An added benefit to core work is that it doesn’t require a single piece of equipment to do. Try our Fab 4 workout and see.
Use these Fab 4 Moves in the Workout:
Plank Shoulder Taps–1 minute
Leg Lower to Reverse Crunch–1 minute
Side Plank with Leg Raise–30 seconds each side
Ab Bicycles–1 minute
Workout: Repeat 4 times
