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
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.
“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.”
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.
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.
Sign Up for FREE Initial Session with one of our expert personal trainers
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.
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
A plank doesn’t always have to be just a plank. Use variations to keep yourself amused and motivated while you work that core. Try our Fab 4 moves and see.
Use these Fab 4 Plank Variation Moves in the Workout:
Plank Jacks x 20
Shoulder Taps x 20
Plank Up Downs x 10
Spiderman Plank x 20
Repeat – 3X
Spread the Empower love. Share this awesome workout with friends.
| Not only are Adam of Adam Lee Decker Music (and his band) and Kathleen Pace of Amelya Jayne Photography amazing at their craft, superb human beings and our dear friends – they are also fitness professionals themselves (and both worked on our Empower team in the past). To say we LOVE them is an understatement, and we HIGHLY recommend that you follow their work and hire them if you need their services. (click links below to learn more) Thank you Adam, Chuck, and Oren. Thank you, Kathleen. You have been part of our story and we are eternally grateful! |
If you are reading this then you have been a part of our amazing fitness journey. Through ups and downs, though many of life’s milestones, through great times and tough times, we have continued to workout together, sweat together, laugh and sometimes cry together and care about each other.
We are grateful. We are proud. We are ready to CELEBRATE! (Covid-Style)
YOU’RE INVITED
November 1st
2:00pm – 4:00pm
Join us for a socially distanced, drive-by type celebration of our 15 years of workouts, friendships, and a stronger, healthier, happier
Empower community.
Please RSVP Here
The most important exercise we can all do between now and Nov. 3rd is to vote, and since there is power in numbers we are trying to encourage everyone to get to the polls.
We are launching a bit of an Exercise Your Right To Vote campaign and we need your help.We want to showcase our Empower Community flexing their power through voting in hopes that we can motivate more people in our community to let their voice be heard through their ballots. Please send us any pics you have of you or your family members voting or with their “I VOTED” sticker. Simply send pics to owners@becomepowerful.com.
When we vote we are not only representing the individual power we have as a constituent, we also highlight the power of our local community, city and state. #EmpoweredCommunity
We hear from clients all the time that they just don’t know how to structure their workouts from home.
Let us help you!
Here’s 3 workouts you can do this week besides your routine.
Whether you are a regular personal training client, you prefer our on-demand training portal or you are just looking for something new, you’re going to LOVE having on less thing on your plate.We took the planning out of what to do when you carve out the time to workout. besides
Like what you see here? Did you know we have an entire On Demand library with over 150 workouts that you can access anytime, anywhere. Interested – just email us. Or if you are missing being TOGETHER . . . We also have opportunities to workout with others in our community via Zoom
Pre-Register Here:
Virtual via Zoom – Cardio Training with Amanda – Tuesday 12:30 pm
Virtual via Zoom – Strength Training with Ronda – Wednesday 12:30 pm
| Exercise Your Body and Your Rights, |
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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. |
