11Nov

Go Outside and Play

November 11, 2020 Jessica Bottesch 10

A picture containing outdoor, grass, field, standing

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Wow! Was this past week as stressful for you as it has been for us?

With the stress of the election and Covid cases rapidly increasing, 2020 is still taking its toll on us. In times like these it is helpful to count your blessings and seek simple joys.

One big one can be found right outside your door. Mother Nature!

Fall is in the air! The leaves are turning and the temperatures are cooling down.

Fall is a perfect time to get outside, enjoy being active in nearly perfect temperatures, and let the fresh air and natural beauty melt some of your stress away. It is easier on the body to be active outdoors when the temperatures are mild. We are between the uncomfortable heat of summer and the chill of winter, so it makes sense to take advantage of the weather and head outdoors, especially with COVID numbers on the increase – outside is one of the safest places to exercise.

Another important reason to be outside right now is the vitamin D factor. Here in NC it is close to impossible to get enough vitamin D from the sun between the months of October and March, regardless of how much time you spend outside.* But every little bit counts, so do your body a favor and give it a vitamin D boost by spending some time being active outdoors!

Other positive effects being in nature has on your physical wellbeing include reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.

And here is the best part – beyond your physical health, a growing number of studies have shown that being in nature also reduces anger, fear, and stress and increases pleasant feelings – just what we all need right now!

With so many reasons to get out there and get moving here are some fun and healthy activities that you can enjoy while taking advantage of the pleasant weather and beautiful scenery:

Rake leaves: This is a strenuous activity! It will get your heart rate up and give your upper body a serious workout if you go at it with gusto! Enlist the kids to help you, and rake and play in the leaves for an afternoon. You will be healthier and your yard will look great!

Tip: be sure to change your raking hands (right to lefty, lefty to righty) every 5 minutes to maintain balance through the body.

Pick apples: Another great family activity is apple picking. Few things say fall like a bountiful harvest. Apple orchards often have quaint gift stores and may even offer fresh apple cider and hayrides. Search online for an orchard near you and spend the day outdoors with your family and friends.

Caution: Just one glass of apple cider (lots of sugar!) and steer clear of the candied apples!

Take a walk: the best way to enjoy the brilliant colors of fall is to take a long walk. It’s a great way to see the beauty up close and personal. Places to walk include nearby parks, nature preserves, or hiking trails at a lake.

Even more fun: Bring your pup! They love to explore the outdoors too, and their excitement will bring you more joy.

Ride bikes and get involved in other sports: The cooler temperatures are invigorating. This is a great time to pick up some new fun activities or resurrect some activities that you might have neglected for a while. Bike riding can a blast! Grab your family and take a spin or head to the tennis courts (naturally a socially distanced sport)!

Visit farmers’ markets: It’s harvest time for many fall foods like greens, root veggies and squash, so head out to your local farmers’ markets for some fresh and healthy selections. If you find a great deal on bulk items, consider bringing it home and putting it in the freezer for later.

Caution: Just because it came from a farmer’s market, doesn’t mean it’s organic…

05Nov

Thank You for Celebrating With Us

November 5, 2020 Jessica Bottesch 8

Shout out to these small businesses that made our celebration more special

Check Out Adam’s Band
Check Out Kath’s Photography

**3+ Workouts to Help with Election Stress**

The seasons are shifting and now with one less hour of daylight you may need more options for fast, effective, INDOOR workouts.

Your Empower TEAM has your back and we’ve carefully designed over 150 workouts that you can do anytime/anywhere with minimal equipment.

This on-the-go solution is perfect for those days when you are not meeting with your trainer or when you don’t want to think about what to do. With a wide variety of high intensity workouts, low-intensity options, strength training, cardio training, and flexibility and mobility routines, there is literally something for EVERYone.
Here’s a sample of the content available and 3 workouts for you to try this week:

High Intensity Interval Training
Strength Focused
Yoga for Flexibility
Like what you see here? Would you like a library or workouts that you can do anytime/anywhere? It’s only $30 a month and you gain access to over 150 workouts all carefully designed by your Empower TEAM! Interested – just email us.
We also have opportunities to workout with others in community via Zoom
back, **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
With gratitude and hope,

28Oct

Celebrating 15 Years of Empower

October 28, 2020 Jessica Bottesch 8

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

Help Us Empower People to Vote

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

Three Free Workouts to Try

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

Cardio focused

Strength focused

Hip Mobility & Flexibility

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

07Oct

Something Great to Celebrate

October 7, 2020 Jessica Bottesch 5

It was August 1993, still only 17 years old, I had just arrived to an almost empty Morrison dorm on UNC’s campus. Freshman orientation for out-of-state students was scheduled for the three days prior to move-in day when the thousands of other students would arrive. Having just moved from California and knowing no one, the expanse of a 10 story building and the hollow halls made me feel quite lonely. That feeling was broken when I met my suite mates a few days later–one of whom was Ronda.

While it was apparent we had come from very different places and backgrounds, we immediately connected in a way that transcends location or even elements of our upbringing. We shared deeply seated core values and a passion for helping people, an interest in Sports Medicine and a love of hip-hop, dancing and laughter.

Our friendship and shared interests only grew through our college years and continued as we made our way out into the world. When our life journeys brought us both back to the Triangle area in our late 20s, we worked on a plan to make our late-night study session daydreams a reality.

In a few short months we had written a business plan, secured funding, found a commercial space, negotiated the lease terms, and picked all the finishes for our brand new personal training studio. In September 2005, Empower opened its doors for the first time, welcoming in many clients (who we refer to as the OC’s – original clients) that we had been working with over the previous 6 years and inviting in the greater community.

Empower’s success and longevity doesn’t rest on our shoulders alone but on the 120+ team members we have employed, the thousands of clients we have served, the many strategic partners we have aligned with, and together the community we have all built.

SAVE THE DATE
November 1st
2pm – 4pm

Join us as we celebrate 15 years of hard workouts, lots of sweat, good times, hard times, big life lessons, loving friendships, and a stronger, healthier, happier
Empower community.

View Invitation Here

20May

Tired of Elliptical? Try a Gameful Approach

May 20, 2019 Amanda Fontaine 6

Does your exercise routine sound like this? 30 min elliptical one day – maybe throw some weights around or do some machines another day – walk the dog. This routine gets booooringgggg and many of my clients come to me feeling flat, tired and totally uninspired.

If you aren’t getting enough physical activity in throughout the week or don’t know what to do for workouts, trust me I get it- you’re busy! The last thing you want to do is add “design a personalized FUN workout” on your to do list. Don’t let coming up with exercises be a chore and something that is so essential to life feel like a punishment.

Just like in my personal training with clients, I love calling Fridays FUN Fridays because people who have come to the gym all week (or multiple days) need something different to look forward to. That’s why I started making Fridays about games in the workout.

Do you have one day a week you can really look forward to the workout? Something that gets you excited and makes it FUN?

Well you can have these FUN Friday workouts too!

With my program THRIVE ON: 6 Weeks of Making Fitness FUN you will get more physical activity throughout your week. The more we get our body moving the better we feel. I can attest to this, on the days I don’t feel like working out I always feel better after I do. My mood is better too.

One of the best things about my weekly workouts is I do the heavy lifting (pun intended) for you. There’s no more need to struggle with what to do. Each week you will get a plan that keeps you motivated to move more and not dread ever going to the gym again. You can still walk the dog, and do your 30 mins of elliptical but try adding in a little more FUN a couple days a week and see how you like it! It’s time to feel GREAT again 🙂

11Mar

How to Achieve Work/Life Balance

March 11, 2019 Amanda Fontaine 6

The first blog in this series was an overview of work/life balance and what it means . Now we will dive deeper in on How to Achieve Work/Life Balance.

1 – Make time to connect with others. #Relationships

There is a Ted Talk 75 year study on happiness and those people who were happier were those who actively worked to replace workmates with new playmates. What are you doing to develop new relationships or grow deeper in the ones you have?

2 – Say NO

It’s okay to say no where and when you need to. “No” doesn’t have to mean a no forever, but sometimes a no for right now is enough. Saying no to some things is crucial to achieving work/life balance and it’s a powerful thing.

3 – Rest

Take 1 day a week and do not do any work. Just try it and maybe you’ll see that you feel rejuvenated and get more work done on other days of the week. You can use this as a renewal day, read a book and/or catch up with friends. Try not to just binge watch TV. Some TV is alright but it’s just a distraction and won’t benefit you as much as the other things. Strive for at least 7-8 hours of sleep. In the year 1879 the average American slept 11 hrs/night. Lack of sleep contributes to all sorts of health issues.

4 – Make time for FUN

I can’t ever stress this enough. Make sure you are always making time for things you enjoy.

Stay tuned for the next part of the series: Maintaining/Improving Work Life Balance.

30Nov

Meaning of Authentic Community

November 30, 2018 Amanda Fontaine 5

Think of people in 3 rings. In the middle is you, your partner, parents, siblings, & people you talk to daily. The outside is our social media network and anyone you’ve ever known. The middle ring (yellow in diagram below) is where we struggle. These are people you might see once/week. The people you build authentic connections with. Who are those people for you? Can you name a handful?

Who do you surround yourself with? The 5 people you talk to the most? Name the 5 people you spend the most time with. It might be coworkers, family, friends etc. Name them, right now. Got it, ok now look at that list and picture those people 50 years from now. That is you.

When it comes to relationships we are greatly influenced, whether we like it or not, by those closest to us. We pick up on their habits and behaviors (it’s a fact of science). It will affect the way we think, our self-esteem and our decisions.

You are the result of the 5 closest people you hang out with. Take a look at those 5 people and you will see what your life will be like in the future. If you do not like what you see, you should change who you surround yourself with.

Ask yourself:
Are these people positive and uplifting?
Do they value the same things in life that you do?
Are they goal-oriented and living life with purpose?
Will these people be supportive and loving of you?
Are they people you can depend on?
Will they be honest with you, even about the hard stuff?
Do they challenge you and make you better?

What does Community mean to you? It’s a group of people you choose. People you have things in common with. Possibly linked by social ties and in close geographical location or settings. Community is where you develop relationships. People in your community become that inner circle of people. You choose these people. Like a lot of things in life it doesn’t just happen. If you don’t have a supportive community go create one. No excuses. A positive peer set will make you feel more confident.

Once you’ve determined what Community means to you, stay tuned for the next blog on How To Build these Authentic Relationships.

19Nov

How Amanda Plays

November 19, 2018 Amanda Fontaine 6

In this blog I want to share some examples of how I’ve used play in different aspects of my life:

Play in my relationship
I was struggling with being snappy, and short with my boyfriend. In addition to praying for patience and to be slow to anger, I decided to make this a game. Everytime I acted this way he could say “Angelica”. For those of you who didn’t grow up in the 90s with me, she is a cartoon character who appears in Nickelodeon’s show Rugrats. She is the spoiled brat and serves as the main antagonist of the series. This way he could point out to me in a funny way how I was acting. It could lighten the mood and we could joke about it.

https://www.verbicidemagazine.com/wp-content/uploads/2014/04/rugrats-angelica.jpg

Play at work
My coworkers and I constantly make funny comments and pick on each other in a loving way. Not a day goes by that we don’t laugh at each other for something. It puts us all in a better mood. Laughing is good for the soul. It’s contagious. Can you joke with your coworkers? Try lightening the mood and don’t be so serious all the time.

Play in exercise
I could go on and on about this one. If you do the same things over and over again you will get bored. I love variety and mixing things up. The best way I do this with exercise is by creating a game or changing the repetitions or time intervals of exercises to make it a new exciting challenge. Check out my favorite workout card game (https://becomepowerful.com/2017/10/20/fun-games-get-fit-play/ ).

Play with my community
I do this in tons of different ways. One is game nights with my friends. We rotate different games and try new ones (again variety!). We’ve done a couple escape rooms. Check it out in your area. They have different themes and difficulties. Three, the more artsy side we’ve done things like handcrafted night out and wine & design.

These are just a few examples for you to see how play is a part of everything in your life, and if it’s not, it should be.

Later we will talk about how play is important in overcoming sorrow/times of grief, anxiety/depression, motivation to achieve goals and improve mood.

Until then, find little ways you can play at work, in your relationships, being active and with others in your community.

THRIVE On!

06Nov

What Does Work/Life Balance Mean?

November 6, 2018 Amanda Fontaine 6

As millennials we really value work life balance, but do we actually balance them? Do we even know how? What does work life balance even mean? I will answer all these questions in this blog series. Part 1- What does work life balance mean?

Many of my clients tell me stories about their partners working 20 hour days. I can’t think of any job I would do that controlled my life like that. It’s one thing to know there is a period of time that you have to buckle down and balance may be near impossible, and it’s another thing to have work completely run your life forever.

#1- PURPOSE

If you aren’t doing what you love are you fully living?

We spend most of our day, week, and life working. Why waste so much of your life? There’s the common saying “If you do what you love, you’ll never work a day in your life”. That’s not necessarily true because sometimes you can love your job and it can still feel like work. The saying I prefer is “A job is what your paid for, a career is what you’re made for”. Don’t spend your life just working a job. Do something that you will look back on and feel proud of. At the end of your life will yoube able to say you left a legacy on this world?

Find your purpose in what you do every day. My coworker gave me this one day and said I fit the blue box in the middle, which is purpose. Try and find that middle ground in your life where everything overlaps.

#2- BALANCE is Key

You can do what you love and feel like you are working, but the key is balance. If you are working and not sleeping or eating, that is not balance. If you are not taking care of yourself first, that is not balance. If you are not making time to do things you enjoy, for FUN on a regular basis, that is not balance. Most of us work hard, long days and then just turn to that glass of wine or beer at the end of the day to make things better. Again- that is NOT balance (and trust me I love my wine at the end of a #winddownwinewednesday).

#3- What does work life balance mean?

The first step in determining balance is figuring out what your roles are right now, at this moment in life? They will change. We can only have six roles and everything we do in life should be in accordance to those roles. Watch this quick video to determine your six: https://www.youtube.com/watch?v=2k_3dZB8Jcc (Fast forward to min 3:15)

To me balance means spiritual, emotional, physical, social and mental health are all take care of. I’m taking care of my spiritual needs by making time for daily devotions, going to small group once a week and church on Sundays. I’m taking care of my physical needs by getting my workouts in, drinking enough water, and eating well. I’m taking care of my social needs by making time to talk and visit relatives, and making time for friends by planning social outings/trips/game nights etc. I’m taking care of my mental needs by getting close to 8 hours of sleep/night and making time for personal development/growth.

You can also think of balance by breaking down life into these 4 quadrants:: Work, Family, Friends and Self.

#4- Work-life blend:

There is often a fine line-if any-between your work and your life. Work is often taking place outside traditional times and spaces. When it comes to the workplace there are two types of people: integrators (those who blend the boundaries between work and life) and segmenters (those who keep work and life completely separate-even to the extreme of not keeping family photos in their office). Integrators have an easier time transitioning between the two. With technology today, its expected of us to be connected all the time and not detaching is the norm. A benefit of segmentors is they report higher levels of well-being. If you’re an integrator, find ways to disconnect and make boundaries for yourself. I am more of an integrator. I love my coworkers and clients and consider them all one big family. When it comes to my schedule, I have learned to say no to taking clients at certain times of the day. I have made my schedule so Mon-Wed are long late days but then Thursdays and Fridays are shorter. I have learned there are days that at a certain time I just have to stop working for the day.

#5- ACTION (remember intention without action is useless):

Think about what purpose means to you. Write a list in each area of the diagram that applies to you
Determine your 6 roles for where your life is right now
Figure out what work/life balance means to YOU (what are your spiritual, physical, mental, social, and emotional needs?)
Set work boundaries and take time to disconnect.
Stay tuned for the next Blog on How to achieve work/life balance.

Check out these RESOURCES:

I started listening to this podcast which is phenomenal: https://www.ted.com/read/ted-podcasts/worklife

27Jul

Create New Experiences

July 27, 2018 Amanda Fontaine 6

“Without new experiences, something inside you sleeps.” -Frank Herbert

Can you think of the most FUN, active weekend in your adult life? Mine was at my friend Jackie’s bachelorette party weekend at Camp No Counselor. This took place somewhere in Equinunk, PA, but they have them all over the country. I was really looking forward to this weekend ever since Jackie mentioned it to me. Especially because it fits in line with what THRIVE Alive is all about. It was a weekend about reminiscing your childhood/college days, laughing, playing, being active & having FUN at the same time. It was all those things & more

The camp was all inclusive, including alcohol, and the food was actually pretty good. Yes, we camped in bunk beds in a cabin in the woods, this took place at a kids summer camp after all. The camp had everything you could imagine: giant inflatables in the water, giant water slide into the lake, kickball, dodgeball, basketball, volleyball, high ropes course, archery, capture the flag, arts and crafts, you name it. We did activities during the day then had giant themed dance parties at night.

Day one the camp was split into two teams (about 60 people each) and we competed in all sorts of events. The last event was a giant relay race that ended in slip & slide flip cup. My team was way behind and had no chance of winning and somehow came back for the ultimate victory ever. Day two we took a field trip to a lazy river and floated about 5 miles. It was so relaxing and beautiful. Throughout the day we got exercise without realizing it just from walking around camp, playing games and dancing. My apple watch had its highest Move ring goal achieved ever.

I had so much FUN I barely slept, which is not like me at all. I only slept about 12 hours in 3 days, and didn’t even feel it until I went home. I would do this weekend again in a heartbeat. I believe we need to make time to do these things all year round not just once a year. If we incorporate little things throughout our days/weeks that we enjoy, that are FUN, then it makes everything else in life better. Simply just making time to have a game night or go bowling or play a spontaneous game of flip cup, whatever your FUN is, make time for it. Then you will see that you enjoy your job more, your relationships will be better, and you will be happier. I guarantee your life will THRIVE! #permissiongranted #goplay

Shout out to these small businesses that made our celebration more special

Help Us Empower People to Vote

Three Free Workouts to Try

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:

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: