22Apr

Metabolic Syndrome: Danger Ahead

April 22, 2021 Jessica Bottesch 13

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 28

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 25

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 25

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 21

_{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 25

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.

08Dec

Accountability

December 8, 2020 Jessica Bottesch 16

This Benefit Shouldn’t Be Underestimated . . . Personal Trainers Hold You Accountable.

Why did you invest in a personal trainer? Was it . . .

“I needed to lose weight,”

“I wanted to get stronger,”

“To prepare for a certain athletic or life event,” or

“Just to be healthier and feel fit.”

All great reasons because as personal trainers we provide exercise plans that are specific to your goals. We help you keep correct form and ensure you’re performing exercises safely, and give you guidance on what to eat or other healthy habits. However, there’s something else that a personal trainer provides that might be the ultimate benefit: accountability.

I have worked with Lori Ireland as her trainer for over 20 years. She will be the first one to tell you she would not be as consistent or as thorough in her fitness plan if it wasn’t for our weekly appointments. Not only is she committed to her health, she feels committed to me for showing up – it works both ways.

Here are some ways in which a trainer helps you stick to your fitness plan.

Never skip a workout.

Okay, so maybe not NEVER, but once you have committed to your trainer, you’re more obligated to show up. Whether that is at the studio or on Zoom. We are all more likely to keep the commitments we make with others than the ones we make with ourselves. You can also get this kind of accountability from a good workout partner, but with a trainer you get the added benefit of having them expertly guide each workout and overall fitness plan. Not to mention, your trainer has a vested interest in helping you achieve your goals. They care deeply about you and your health, and it is their job, their passion, their livelihood – if you succeed, they succeed.

Money talks.

Most of you believe that investing in your health and wellness is the best money you spend, but let’s face it no one wants to waste hard earned money. Statistics show there is more follow through when services are being paid for – there is more skin in the game, so to speak. Why pay for something that you don’t plan on taking full advantage of, right?

Showing up is only the beginning.

Exercising can be hard work, and not everyone looks forward to a tough sweat session. However, when you have a trainer there guiding you through, you not only get a customized workout that is aligned with your fitness goals, but you also have someone by your side motivating you through every rep! They will ensure you do the right exercises, with the right amount of weight to reach your goals and they should also make it FUN!

Life happens, but we are always here.

Our trainers deeply care about each one of you and that doesn’t end when you leave the studio (or the Zoom session). Your trainer will probably encourage you to adopt other healthy habits and help keep tabs on those as well. How is your nutrition, do you sleep well at night, are you staying hydrated throughout the day, etc. So even when life happens and you slip up, or you fall off the workout train for a little while, your trainer will continue to check in with you and help you get back on track when you feel derailed.

Would you or someone in your life value the accountability a trainer can provide? If so, we would love to help you/them keep their health on top of their priority list.

04Dec

Fab 4 Fitness Moves – Bridge Variations

December 4, 2020 Jessica Bottesch 17

Bridge variations are another tool to help tone your backside. Try our Fab 4 Moves and see.

Use these Fab 4 Bridge Moves in the Workout:

Double Leg Bridge x30
Single Leg Bridge x15e
Walking Bridge (out and in) x20
Bridge March x20

REPEAT 2-3x

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

02Dec

Together we are STRONG – Health Builders!

December 2, 2020 Jessica Bottesch 19

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.

20Nov

Fab 4 Fitness Moves – Leg Burn Out

November 20, 2020 Jessica Bottesch 17

Having strong legs increases cardiovascular function, decreases risk of injury, and can improve speed and power. Add these Fab 4 Moves and take leg day to the next level.

Use these Fab 4 Leg Strengthening Moves in the Workout:

Tempo Reverse Lunge – 10 each leg
Lunge Jumps – 30 seconds
Tempo Squats – 15
Jump Squats – 30 seconds

Workout: Repeat 3 times

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

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

Never skip a workout.

Money talks.

Showing up is only the beginning.

Life happens, but we are always here.

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:

Who in your life needs strength training?

If there is someone in your life who:

Help us help them

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:

_{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: