04May

Fitness Fun . . . Let’s Go!

May 4, 2022 Jessica Bottesch 44

Ways to make Fitness Effective and Fun

“FUN” is not always the first word that comes to mind when someone says “physical fitness” or “workout”, but why not? I love working out and most of the time I do find it fun. Working out can be done in hundreds of different ways so the key is finding exercises that you enjoy. Making your workout FUN is what’s going to motivate you to keep exercising and practicing this healthy habit. Below are some tips and tricks to try out and help you find your fun in fitness.

Do you have a workout buddy?

Growing up many people played sports, had gym class in school, and even played on the playground with their classmates. The common theme I’m finding between our workout now versus how we exercised when were kids is we tend to do our workouts alone rather than with others. Doing anything alongside someone we really enjoy, makes that task more enjoyable. In my experience, I always have a better time when working out with somebody else; I have somebody to talk with and take my mind off the discomfort or boredom, I have someone there alongside me to bond over what we’re doing.

And then there is this very important fact:

Sometimes the most important factor when working out with a partner is I have someone else to show up for and be accountable to. Sometimes all it takes is a workout buddy to make fitness more fun! It can be a friend, partner, parent, your child, or even your trainer (we trainers love to chat you through your workout).

Find an exercise club!

If you can’t find a workout buddy, join a small group training session or exercise club. There are tennis groups around the triangle, running groups at your local Fleet Feet or Bull City Run Club, adult soccer leagues and many more depending on your interests. Don’t be afraid to ask around or ask Google. You can even ask your trainer if there is somebody else at Empower looking for a training buddy.

Find something you enjoy.

Like I mentioned above, there are probably a hundred different ways you can exercise. Finding an activity that you enjoy doing is half the battle. Who ever said running was the only way to get fit? if you dread doing it, chances are, you will let that habit slip away more easily. Experiment with different types of exercises. Try out a spin class, if you’ve never tried yoga, try out a couple yoga classes. And try it at least a couple times before you knock it. Once you find what you really enjoy doing, not only will the activity bring you more joy, but you will also find a community of people who have a shared interest.

We all have different goals whether that’s losing weight, running a faster marathon, or playing with our grandkids. Let’s achieve those goals and have fun along the way! So go out and find your FUN!

Empower always brings the FUN!

If you are ready for a personalized fitness plan AND a FUN time, the Empower fitness community welcomes you in.

By: Brooke Zeman, Empower Trainer

28Jul

Move More, Sit Less Pt. 2

July 28, 2021 Jessica Bottesch 22

Last August we shared some information about the detriments of too much sitting. We were at the height of the Stay-at-Home portion of this pandemic journey and lots of us had stopped moving as much as we once had in our pre-pandemic, hustle-bustle lifestyle.

Now, our lives are resembling “normal,” but we’re finding that we all still sit for too many hours each day. So here is a refresher on why we need to sit less and move more:

I am sure you have heard the saying that sitting is the new smoking, but did you know that too much time in a chair can cause cancer, blood sugar spikes, heart disease, mental health problems and even premature death. Reading that may make us want to toss the chairs out of our homes and offices, but of course that is not practical.

“An analysis of 13 studies of sitting time and activity levels found that those who sat for over eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. However, unlike some other studies, this analysis of data from over 1 million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting.”

– https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

So what is the answer? Our lives are very sedentary—much more sedentary than our parents’ or our grand parents’ lives. And as a result, we are a sicker society. Is there a way to fight the threat of our chairs?

Yes, there is. The answer is to get up and move.

It is really as simple as that.

Now, you definitely need to make time for other aspects of fitness like strength training, flexibility training and more intense workouts throughout the week. That goes without saying. But beyond the workout, if you want to combat the threat of sitting, it is crucial that you sit less and move more.

What do we mean by move more? It’s just a matter of getting up and walking around, taking the stairs, going to the mailbox, or visiting a colleague’s office rather than sending him an email.

The bottom line is that we’ve got to move more, and the secret is to not only increase the duration of time that we are moving but also the frequency. We need to move more and we need to do it more often.

In fact, some suggest that we get up and move around every 20 minutes. Others recommend getting up every 60 minutes.

Does this seem like it would distract you?

Actually, you probably find that you focus better and are more creative if you step back from your work twice every hour. The mind can only stay in laser-focus mode for so long before it needs to be recharged with a little rest. Taking ‘movement breaks’ will not only help your health, it will help your productivity as well!

Of course, since most of us are not used to taking frequent breaks in our work, half the battle is remembering to stand up and move. The solution is to set a timer to remind yourself. Decide how often you want to get up, and set the time on your phone, your computer or even an egg-timer on your desk. When the timer sounds, get up.

The next question becomes then, ‘What to do when you get up?’

Use the following tips and tricks (some that we shared last year and 3 new ideas) to add some life-giving movement into your day:

Hold walking meetings. Some people have found success in taking meetings outside. Walking along a park’s trail works just as well as sitting around a conference table.

Install a treadmill desk. Treadmill desks are simply treadmills with a desk attachment upon which you can place your computer, phone and other office supplies. You can work while walking at a slow speed.

Take the stairs. If you typically use an elevator to get to your office or your apartment, consider taking the stairs instead. You can also use the stairs to just get a little movement in during your sitting breaks.

Keep hand weights handy. Engaging the muscles in your upper body is a great way to get your blood moving and give your metabolism a boost.

Choose a different parking spot. Rather than choosing a close parking spot, choose one that will force you to have a good walk when visiting stores or arriving for work.

Stand up when the phone rings. Make it a habit to not take calls sitting down.

Mingle while standing. If you are used to sinking into a chair in the break room or at networking events, resist the urge; socialize on your feet.

Netflix and MOVE. Are you loving a new Netflix series or is watching “your show” a guilty pleasure–grab your mobile device and watch while you walk (or bike or elliptical) on your stationary cardio equipment.

Take a stretch break. Mobility is often a forgotten component of fitness and in order to maintain good posture, strength and function we need to move through a full range of motion with control. Take 15 minutes to do these 7 mobility moves – trust me on this one, they are great!

Try these movement break exercises through your workday – 1 per hour:

50 jumping Jacks

2 sets of 10 desk (or counter) push-ups–

Up and down your stairs 5 times (holding something heavy if you want a challenge)

50 body weight squats

Take a 5-minute walk outside

25 glute bridges / 20 bicycle crunches

10 wall angels

10 lunges or lunge jumps on each side

It is worth the effort to find ways to sit less and move more. Your life longevity and likely your mood depends on it!

Okay – enough sitting . . . I am off to walk my pup Luna!

28Jun

Its a Date! Make it an Active One

June 28, 2021 Jessica Bottesch 27

It’s a Date!–Make it an Active One

After over a year of feeling isolated and not being able to gather with family and friends as we used to, many of us are ready to PARTY. . . or at least grab dinner with some friends. In the past week alone, I have hosted a family movie night (complete with buttery popcorn), attended a ladies’ tea (a champaign and sangria kind of tea), gone out to dinner with friends and gathered with a group of friends for after-dinner drinks. It felt wonderful to visit, catch up, and simply just be together, but I realized – as I woke up this morning feeling a little foggy – that all these meetups centered on food, alcohol, and leisure.

It also doesn’t help that we indulge a little more when we are with friends and in a celebratory atmosphere. If we’re with a group of people enjoying a night on the town or a weekend getaway, we’re likely to treat ourselves to an extra drink or a dessert that we may otherwise resist. So, while I think it so great that we can finally resume some of our normal socializing, we need to be cautious. If we get into the mindset that we are making up for lost time and celebrating our “return to normalcy” with lots of over-indulging, our health will take a hit.

So, here’s a thought. Ditch the idea that getting together always has to center on food and drinks and plan more active events.

One thing you can do is to be the instigator. In your circle of colleagues or friends, suggest get-togethers that require physical activity. Hey, it’s summer, the weather is nice, now is the time to do it. Plan a morning walk with a friend, grab some rackets and play couples tennis, join up with another family for a day at a near-by lake–kayaking, stand up paddle boarding, and swimming, start a small workout group (Empower offers small group personal training and it is so fun). When the major attraction of a gathering requires physical exertion, people are less likely to gravitate to the lounge chairs and beer coolers!

Put your fitness first.

Don’t sacrifice your daily workout for the party. Even if you have developed the habit of consistently working out, it is easy to get busy and skip a workout here and there because of a busy schedule or a fun invitation. Before you know it, you will wake up one morning and realize that it has been weeks since you had a great workout. Prioritizing your health means that before accepting an invitation for a social event you plan how you can take part without steering off track from your fitness and nutrition goals.

Be a leader.

Seriously. Did you know that researchers have showed that if your friend becomes obese, you are 57% more likely to become obese yourself? And if your close friend becomes obese, then your chances of also becoming obese rises to 171%!But the researchers also think that it works the other way around. Namely, that while weight gain is contagious, so too is weight loss.¹ This means that as you work hard to protect your own fitness level this summer, in doing so you can also have a profound affect on the fitness level of your friends. Be known for health and discipline in your circle of friends.

Finally, one of the smartest things you can do to stay fit while keeping up with your social circle is to get accountability. You don’t have to do this alone. If you have others who are working hard to live a life of vibrant health checking up on you and holding you to your commitments, your chances of staying on track skyrocket. This is also where a great personal trainer comes in. Investing in a professional to help guide your health and fitness program AND keep you motivated may be the best gift you give yourself all year.

¹ http://www.time.com/time/health/article/0,8599,1646997,00.html

09Jun

Stress & Weight Gain

June 9, 2021 Jessica Bottesch 19

STRESS! Oh my, we all have our share of it. Whether it’s work stress, relationship stress, worry about your family or simply stress about current world events, there is plenty to go around, and it can wreak havoc on your health.

We are very aware of how stress affects us mentally–causing anxiety and depression, substance use problems, sleep problems, irritability, lack of motivation and more. However, prolonged stress can also cause physical symptoms like headaches, digestive problems, muscle tension and pain, fatigue and . WEIGHT CHANGES.

While some people experience weight loss when stress strikes, most folks will see their weight increase with prolonged stress. Here is the quick physiological explanation about WHY this happens:

Stress hits.

Our body’s fight-or-flight response kicks in (it doesn’t matter if the stress is physical or emotional, our brain still reacts as if we are being chased by a tiger).

This causes our adrenal glands to release cortisol into our bloodstream.

The hormone cortisol triggers a flood of glucose for energy, and it inhibits insulin production so the glucose won’t be stored but will be available for immediate use.

This is good for short-term flight or fight responses but not so good if our entire life is high stress and always in top gear because our bodies may constantly pump out cortisol and therefore our bloodstream has an excess of glucose.

What does an excess of glucose and depressed insulin production mean for your body?

Insulin typically helps the cells convert glucose to energy. As your pancreas struggles to keep up with the high demand for insulin, glucose levels in your blood remain high and your cells don’t get the sugar they need to perform at their best.

How this leads to weight gain?

As your cells are crying out for energy, your body may signal the brain that you are hungry and need to eat. False hunger signals can lead you to crave high-calorie foods, overeat and thus gain weight. Unused glucose in the blood is eventually stored as body fat.

Ugh! And, this is only one of many negative ways stress can affect our bodies.

So, what do we do about it?

One thing is for sure; we will not eliminate stress all-together. Instead, we can find healthful ways to manage stress. Here are a few we recommend:

Mindfulness and Meditation. Being mindful of when and why you are feeling stressed can help you take steps to handle it with intentionality. Meditating helps your mind release stress to promote feelings of calm, focus, and balance.

Do things you enjoy. Joy is a great stress buster. Whether it’s listening to your favorite playlists, hanging with your besties, reading a good book, or watching a great sporting event, doing something you love can create a sense of calm.

Get outside. Take a walk or hike, go for a bike ride, play at the beach, or simply sit on your deck and soak up the sun. Fresh air is great for clearing your mind and natural light can help keep your spirits up.

Do Yoga. Yoga focuses on mindful movement and breathing techniques. A regular practice can help release tension and anxiety, allowing you to quiet your mind, stretch your body, and relax into your peace.

Seek guidance from a psychotherapist. Whether you’re dealing with a tough time or simply need to talk to someone regularly. I strongly believe therapy is for everyone. If you’re struggling to manage your stress, a mental health professional can help.

As for the weight gain, there are several ways for you to incorporate healthy habits into your routine to reduce stress and promote weight loss. Empower’s whole fitness philosophy–ThinkFun, Get Fit, Eat Well, Sleep Well – embodies these habits.

ThinkFun. We help you train for a life you love. Let us know what you want to do out in this wide, wild world and we will help you get healthy and fit enough to tackle all your goals.

Get Fit. Working out with an Empower trainer is great for your body and your mind. An effective and fun workout both burns calories (obviously great for weight loss) and it releases endorphins. These cheerful chemicals help elevate your mood. Sign up for a free initial session with an expert Empower trainer HERE.

Eat Well. The key to weight loss is nutrition. If you have a weight loss goal, you MUST change how you are fueling your body. With so many fad diets, eating plans, and modern trends out there it is easy to get confused and overwhelmed when trying to decide what to eat. Our EAT WELL philosophy involves eating a whole-foods, balanced diet and making it a habit to fill half your plate with veggies (and a little fruit), ¼ of your plate with a complex carb and ¼ of your plate with a lean protein at every meal. We also know that simple doesn’t always mean easy, that is why we recommend you work with a Registered Dietitian nutritionist who can create a customized nutrition plan just for you. Sign up for a Getting Started Call with our RD Nutritionist HERE.

Sleep Well. Lack of sleep can lead to unwanted weight gain. When you aren’t getting sufficient sleep, your hunger hormones can get out of whack. That can lead to overeating. Sleep is almost like magic. Your body uses this rest to reset your system and prepare you for another day. If you are not consistently getting 7 uninterrupted hours of sleep every night, slowly tweak your bedtime routine until you reach this important sleep threshold.

If you struggle with managing stress or with maintaining a healthy weight – we are here to help!

11Nov

Go Outside and Play

November 11, 2020 Jessica Bottesch 25

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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 22

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 22

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 21

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 22

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 21

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.