08Sep

Got Glutes?

September 8, 2021 Jessica Bottesch 12

There is far too much talk about what our backside looks like and not enough talk about what these muscles actually do.

Let’s look.

There are three different glute muscles:

Gluteus maximus

Gluteus medius

Gluteus minimus

Together, these muscles are the primary movers for hip extension, hip internal rotation, and hip abduction (moving the leg away from the midline of the body).

While the glute maximus is the largest and most powerful of the three, (and what I like to call one of your “pretty muscles” that gets a lot of hype because it contributes to what our bodies look like), the glute medius and minimus also play a really important role in controlling the motion of the pelvis and the femur, (they might not be as “pretty” but their function is key to smooth and pain free movement).

Our glutes do so much more than just produce movement at the hip. Strong glutes are important for proper pelvic alignment during running, and even support and balance when standing on one leg. And here is what might grab your attention:

Strong glutes help to support the lower back anytime we lift something

Strong glutes prevent knee injuries and pain during lifting and walking/running

Strong glutes are key to increasing power and athletic performance

Say that again–glutes help:

1. Reduce Back Pain:

Your glutes handle hip extension, but when your feet are fixed to the ground when standing, your glutes assist with raising the torso upward, like when you pick up a package from your front porch. Therefore, when your glutes are strong, you have a more stable pelvis and better support for your lower back. This means any load can be more evenly distributed through the lower back and lower extremities.

**One sign of weak glutes is a rounding of the back when you pick something up off the ground or perform a deadlift.

2. Reduce Knee Injury and Pain:

The pelvic stability the glutes provide is important for other reasons as well. Our lower extremities function together in a closed kinetic chain. When your pelvis isn’t stable, it puts a lot of pressure on your knees and ankles to compensate.

Instability at the hip can cause excessive medial rotation of the femur, which creates lateral tracking of your patella (kneecap). This improper lateral movement is a common source of knee pain.

3. Increase Power & Athletic Performance:

It doesn’t matter if you are an Olympic athlete or a weekend hiker, your glutes are essential to many active pursuits: acceleration, jumping, climbing, lifting, and more. Your glutes not only help you prevent injury, they are also your powerhouse. If you let your glutes get weak, you may find yourself less powerful and less effective on the golf course, the tennis court, your next road race, or the hikes you like to take.

So, how do you get stronger glutes?

Strength training, my friends (I know, that is my solution for almost everything).

Here are 7 of Empowers’ Trainers’ favorite Glute Strengthening Exercises (one for everyday of the week–hint, hint):

Clam shells

Lateral ankle band walks

Hip thrusters

Single leg squat

Single leg deadlift

Curtsey lunge

Lateral step-ups

If you would like more instruction on how to do these exercises or even better, a whole body fitness plan to help you reach your goals, we can help.

Schedule a FREE session with an Empower trainer and get started Today!

Want a quick Fab Four Fitness Moves workout to strength and stretch your glutes at home?

Check out this video and challenge yourself with this 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 this circuit 3 times!

16Jun

Personal Training for DADS!

June 16, 2021 Jessica Bottesch 15

June is the month we celebrate Father’s Day and all the support and love our dads (and dad figures) pour into this world. They are strong beyond our concept of strength and loyal to the end of time. They are our biggest fans, our rocks, and often they are the ones to bring the FUN. In their arms we feel protected and loved.

Empower wants to help you show your special Dad (or dad figure) how much you care about them – by offering this Father’s Day Gift Card special.

Buy your favorite Dad, Grandfather, Friend or Uncle a gift of health and fitness and SAVE with these special Father’s Day Gift Card offers.

Gift cards can be purchased and delivered electronically–simply click the one of the offer links below to purchase a gift of 5 personal training sessions (either 30 minute or 60 minute sessions) with one of our expert fitness professionals and then personalize your gift card with a message and graphic of your choice.

And, with Empower’s virtual training services, he doesn’t have to live locally!

Special Offers

5–30 Minute Personal Training Sessions

Normally $245–Special offer $215

5 – 60 Minute Personal Training Sessions

Normally $400 – Special offer $350

02Jun

Group Training is Back

June 2, 2021 Jessica Bottesch 13

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 15

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Description automatically generated

_{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.}

22Apr

Metabolic Syndrome: Danger Ahead

April 22, 2021 Jessica Bottesch 20

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

07Feb

Survey Response

February 7, 2021 Jessica Bottesch 33

As we moved into this new year, with so many changes afoot, I felt it was important to check in with you, our loyal clients, to see how we could serve you better.

We asked, you spoke, we listened!

Now, I would like to share some responses we received and our solutions to the requests or issues you raised, because after all – we do what we do for YOU! This is YOUR EMPOWER.

**These are paraphrased, and similar requests combined.

How Can We Improve In-studio Sessions?

Feedback 1: Would like an area where I could warm up before an appointment.
Our Response: We have two rooms (the smaller and larger group fitness rooms) that can be used for general warm up. The small room has a Peloton bike, ankle bands, and foam rollers. The larger room has a row machine, ankle bands and foam rollers. Please, just notify your trainer that you would like to arrive early to warm up and they can tell you which room is available.

Feedback 2: Would like general access to the studio at times I am not working with a trainer.
Our Response: We have taken the COVID-19 pandemic seriously and have tried to create the safest possible environment for our clients and trainers. With this goal, we created workout area “pods” for each client (or client small group) – so we could limit the amount of space sharing. Therefore and likely until positive test rates drop below 4% and the vaccination rate increases significantly. If we were to allow open studio access, we could not maintain our workout pod set up. However, we have other ways to help you stay active on the days you are not working with your trainer. Please see Your Off-Day Workout Options section below.

Feedback 3: I would like to come in to use the treadmill on days I am not working with a trainer.
Our Response: Our team has decided that we can make a special case for clients who would like to come in on an off day to use a piece of stationary cardio equipment with a few stipulations. Please contact your trainer to “reserve” time on a piece of cardio equipment. They will make sure someone will be present at the studio to let you in and be there for the duration of the time you are exercising. You must use the screens to create a workout pod around the piece of equipment you are using and if another client is in the studio working out you must keep your mask on. Again, our number 1 goal is your health and the safety of our community.

How Can We improve Virtual Sessions?

Feedback 1: I get better visuals when my trainer uses an iPad or computer versus a phone.
Our Response: Luckily, Empower supplies all trainers with an iPad and we addressed this issue in our last team meeting. The only time trainers might need to use their phone instead of an iPad or computer is if the Wi-Fi signal is weak or breaking up and they need to use the cellular signal on their phone to connect with you.

Feedback 2: It would be nice if the trainers had a better set up for the virtual appointments.
Our Response: We agree and as we recover from the financial effects this pandemic has had on our business, we imagine creating space within our studio with better visual and audio tech for virtual appointments. However, currently many of our trainers are training using this format and often are doing it from their homes. We will keep you posted as we improve and evolve our virtual training services.

Feedback 3: I worry about my form and getting injured if I am not doing the exercise correctly and my trainer can’t see me from all angles.
Our Response: This is definitely a concern of ours because seeing you on a screen makes you 2 dimensional and not 3 dimensional and sometimes clients go outside the camera view while exercising. Giving good cueing and helping to ensure suitable form is tougher when we are not in person, but we have addressed this issue at multiple team meetings and believe that a couple things can help. For starters, your trainer can give both verbal cues AND visual cues – so if you are not sure what to do, please ask for them to demonstrate the exercise. Also, our trainers will make sure they have a good view of how you are performing the exercise and ask you to reposition the web cam if they cannot see you. Hopefully, with a focus on form and diligence, all workouts will be safe and effective.

Feedback 4: Need more low-intensity workout videos.
Our Response: Oh, just you wait! We are completely revamping and reorganizing our Empower On Demand video library, and it will be so much more user friendly. And we will definitely add more moderate level and lower intensity workouts in all areas (yoga, strength, cardio circuit, mobility, balance). Stay tuned!
Feedback 5: I would like to know ahead of time what equipment I need for my workout, so I don’t waste time gathering things once the appointment has started.
Our Response: We totally get it, and anyone who feels this way just needs to let your trainer know. They can easily send you a quick text before your appointment so you can be set up and ready to sweat when the virtual sessions starts.

What other service or offerings would make us (more) excellent fitness partners for you in your health journey?

Feedback 1: Would love water-based workouts or if Empower had an affiliation with a local pool.
Our Response: This is a great idea! Empower will probably never have a pool of its own, but partnering with a local pool is definitely doable. This is something we can investigate later this year when COVID-19 is less of a threat and other organizations may be more amenable to having outside members coming into their facility. Thanks for the suggestion!

Feedback 2: Would love partner-based workout videos on Empower On Demand (both exercise and stretching videos)
Our Response: We love this idea – partners working out together at home! We are adding this to the list of videos to produce and will post them when they are ready. Again, we will upgrade the whole Empower On Demand service – stay tuned!

Feedback 3: Would love full locker rooms, sauna, steam room, cold baths etc.

Our Response: You might remember that just a few short weeks before this pandemic hit, we had just signed a lease extension that included an expansion and renovation of our studio. We were hoping to do a big locker room make-over. However, with months of forced closure and decreased business, it would not be fiscally responsible for us to take this on at this time. Our focus turned immediately to our employees and keeping their income stable. That remains the number one goal, but hey it never hurts to dream and put big goals out into the atmosphere. While we might not be adding a steam room soon, see the next section about recovery sessions.

Feedback 4: Would love boxing classes or individual workouts

Our Response: Boxing workouts are great exercise, fun and allow you to vent any pent-up frustrations (which we all have after a year of Covid-life). Almost any trainer should be able to create a fun but serious boxing workout for you, but we have a couple trainers in particular who have great experience and love this style of fitness. Please just let your trainer know this is your jam and they will either serve you up some hard-hitting boxing workouts or get you scheduled with Chuck or Amanda.

Feedback 5: Would love mindfulness or meditation videos

Our Response: YES! We all need more peace in our lives, and this could definitely help. I will reach out to three fabulous meditation guides I know to see if they would take this project on. Stay tuned, I will let you know what I get worked out.

Feedback 6: Would love recovery sessions where a trainer spends a full 30 minute passively stretching me and using the Thera-gun massage tool on problem areas.

Our Response: You read our minds! We are converting the small fitness room into more of a Recovery Zone and all of our trainers are already proficient or training on passive and PNF (proprioceptive neuromuscular facilitation) stretching techniques. Soon you will be able to purchase add-on Recovery Sessions to make your workout experience complete. If you need pain relief, increased range of motion, reduced muscle stiffness and soreness, or faster recovery from workouts these sessions, that incorporate corrective exercise techniques, total body stretching or massage gun percussive therapy, are just what your trainer ordered.

We are launching a new Nutrition Services arm of Empower in 2021 – would you be interested in working with an Empower dietitian to bring more focus and attention to how you are fueling your body?

Feedback 1: 43% of survey participants said “Yes, please!”

Our Response: I am excited about expanding our Nutrition Services and I am meeting with a potential Registered Dietitian partner tomorrow! Again, stay tuned for details coming soon.

Thank you to all who took part in this survey. Your thoughts and opinions mean so much to us and we strive to provide the very best service possible. I always have an open door and ear so please email me anytime: Jessica@becomepowerful.com.

15Jan

Fab 4 Fitness Moves – Suspension Training

January 15, 2021 Jessica Bottesch 31

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 33

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 27

_{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!}

18Dec

Fab 4 Fitness Moves – Moves Like Ali

December 18, 2020 Jessica Bottesch 28

Boxing is an impressive addition to your fitness toolbox. Benefits include increased hand eye coordination, upper body/ core strengthening, and boosted endurance. Try these Fab 4 moves and see.

Use these Fab 4 Boxing Moves in the Workout:

Back hand x 15ea
Jabs x 30
Upper cuts x 30
Monkey x 20

REPEAT 5x

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

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

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

What is Metabolic Syndrome?

What is the risk?

Reversing Metabolic Syndrome: You can do this!

How Can We Improve In-studio Sessions?

How Can We improve Virtual Sessions?

What other service or offerings would make us (more) excellent fitness partners for you in your health journey?

We are launching a new Nutrition Services arm of Empower in 2021 – would you be interested in working with an Empower dietitian to bring more focus and attention to how you are fueling your body?

5 Critical Comments of a Well-Rounded Fitness Plan:

3 Ways to Increase Mobility

Welcome, Empower Community. WE ARE OPEN, and now is the perfect time to get your fitness on track! We are following all state and local guidelines, and are now serving our clients in these ways:

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

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

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

_{3 Ways to Increase Mobility}

Welcome, Empower Community.
WE ARE OPEN, and now is the perfect time to get your fitness on track! We are following all state and local guidelines, and are now serving our clients in these ways: