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09/22/2021
Ardha Chandra Chapasana
The Sugarcane pose is a variation of the half-moon pose. This pose works to open up the chest and shoulders while keeping balance and increasing that core strength. It also works to create strength and gracefulness while giving you a sense of alertness and lightness.
Grab your weights, bands, soup cans, or water bottles! You can use anything inside and outside your house to complete this upper body workout! Here, I am using weights but you can get creative! Let us know what you are going to use in the comments.
Tabata- 20 Seconds of work 10 seconds of rest 8x= 1 TABATA
Complete each round of Tabata by alternating the exercises in each round. Complete them for 20 seconds, take a 10-second break, then complete the next exercise in the same round. Each round of Tabata will last around 4 minutes.
Tabata 1:
- Alt. Shoulder Press
- Alt. Upright Row
Tabata 2:
- Alt. Bicep Curls
- Overhead Tricep Extensions
Tabata 3:
- Burpees
- Plank Hold
Tabata 4:
- Chest Press
- Bent Row
Tabata 5:
- Hammer Curls
- Tricep Kickbacks
ENJOY!
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09/17/2021
FEEL GOOD FRIDAY
Today, I want to remind you all that exercise is not always lifting weights and running.
One of my favorite ways to get some exercise in is going on a hike with friends. It is also a great way to clear my mind. Taking in that fresh air and getting my heart rate up always makes me feel like I can take on the day.
This weekend we want to challenge you to go outside of the gym and enjoy an activity for yourself! Do something you love, because exercising your mental health will always benefit your physical health!
09/16/2021
Coconut Cream Pie☺️
After a long night of cooking this, I finally was able to take the picture and kind of get it right. This was not as easy as my chicken recipes that’s for sure, but if you have a spare 4 hours to kill, here is one way! I have not tasted it yet, but I am hoping it’s really good! It is a healthy version too, so it has to be yummy!
Macros:
🟢Protein: 4.2g
🔵Carbs: 36.4
🔴Fat: 11.5
This pie serves 12. Let me warn you.... even though the fat macros in this recipe seem high, they are much lower than original coconut creme pie. Most coconut cream pie has upwards of 29g of fat, 56g of carbs, and 7g of protein.
If you try this let us know! I will list the directions below.... but for more great recipes you can buy the “New Way to Cook Light” cookbook!
Come Climb with us!
So many progressions once again on this piece of equipment. Manipulate your body to make things harder or easier, whatever you need!
Right now, on my own fitness journey, I need to use modifications for the rope. Everyone has to make modifications somewhere. It is okay to listen to your body and take your journey at your own pace.
If you need help figuring out your journey we are always accepting new members! Send us a DM to learn more about our classes or training.
09/14/2021
Flying Pigeon
Who is ready for a more complex pose? This one is the flying pigeon.
The Flying Pigeon pose strengthens the shoulders, wrists, arms, and core while stretching the hips and legs. The pose can also help to improve balance and stimulate the digestive organs.
Don't worry, there are more complex poses coming! Post a video or picture of you doing this pose and tag us to win a free group fitness class!
09/13/2021
Are you debating getting a personal trainer?
Are you still wondering what Empowered Personal Training has to offer?
Sign up this month and get your first session consultation for FREE! This will include day 1 assessments, a rundown of our home workout program, nutritional and goal counseling, and a mini workout session. If you enjoy your session and refer a friend, they will get the same deal, and you can earn another free session!
Sign up this month and get your first session consultation for FREE! This will include day 1 assessments, a run down of our home workout program, nutritional and goal counseling, and a mini workout session. If you enjoy your session and refer a friend, they will get the same deal, and you can earn another free session!
Already a client of ours? Refer a friend. If they sign up in September, you earn a free session! Get to sharing!
THIS OFFER IS ONLY DURING THE MONTH OF SEPTEMBER!
09/10/2021
Feel good on this Friday by adding some stretching to your routine. If you have been to one of Meg's spin classes you know the end of class stretching routine ALWAYS involves this move! But why is that?
You have four separate muscles that make up the quadriceps: your re**us femoris, vastus medialis, vastus intermedius and the vastus lateralis. You use your quads whenever you straighten and bend your knee joint, which we do the entire spin class!
Overuse of your quads can cause knee pain, which is the last thing we want after one of our classes. Not stretching those quads can inflame those muscles and make them tight. This can make it hard to do tasks the next day.
If you want to grow in your fitness journey and avoid injury, you MUST stretch! Be sure to stay after class and stretch with our instructors or do it on your own. There is a reason for every stretch we do when done correctly. If you have questions, reach out!
If you want a personalized plan, DM us. There is no better time than now!
Push-Ups are a move that everyone seems to struggle with at some point in their fitness journey. Lance is here to show you all 3 different variations of a push-up.
1. Knee Push-Up
This is a modification to the standard push-up. If you are not ready to move to your toes, this is a great place to start. While still keeping great form with your back straight, head in line with your spine, and core tight, lower your body as close to a 90 degree angle in your elbows as you can. Once you have mastered this, you can move on to the next variation.
2. Standard Push-Up
This is your standard push-up. The importance here is too keep steady on your toes. Just like above, keep your head in line with your spine, your core tight, and try to reach that 90 degree angle. When working through this exercise, it is important to remember your breathing. The best technique is breathing in on the way down, and out on the way up.
3. Renegade Row Push-Up
- This is a more advanced move to the standard push-up. This move involves a the standard push-up with a renegade row, (obvious from the name). Choose a weight that you are comfortable with and at the top of your push-up, row it up and back toward the side of your chest on each side.
If you want to learn more variations, stay tuned! There will be plenty of more moves from Lance. If you want to put them in your workout, join Lance in his classes or DM us to start your personal training experience today!
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09/08/2021
TREE POSE
Our AMAZING yoga instructor at it again. Here, Lexi is practicing the principle of Satya (the practice of truthfulness). This teaches us to think, speak, and act in the alignment of what is true. While you practice this pose by keeping your body in line, stable, and upright, practice your own truth. Be true to your capabilities in your yoga pose. IT IS OKAY if you cannot get this right the first time, keep practicing and be patient.
1. Start by standing with a long, tall back and feet aligned and touching.
2. Take a few breaths, focus your attention on something in your room. Slowly shift your weight to one leg and rise your other foot off the floor. Try to point your toes down keeping your foot in line with the inside of your thigh.
3. Stretch your arms upward, palms pressed together, then open.
Don't forget to join Lexi in a yoga class sometime soon!
Our AMAZING yoga instructor is at it again. Here, Lexi is practicing the principle of Satya (the practice of truthfulness). This teaches us to think, speak, and act in the alignment of what is true. While you practice this pose by keeping your body in line, stable, and upright, practice your own truth. Be true to your capabilities in your yoga pose. IT IS OKAY if you cannot get this right the first time, keep practicing and be patient.
09/07/2021
Tried this recipe today and completely loved it! Swipe for ingredients! I paired it with steamed broccoli and orzo pasta!
Macros:
🔴Fat: 14g
🟢Protein: 45.5g
🔵Carbs: 27.7g
Recipe Credits: “The New Way to Cook Light”
Chicken:
- 4 (6oz) Chicken Breasts Kosher Salt
- Kosher Salt
- Black Pepper
- 1/4 Cup Parmigiano-Reggiano Cheese
- 1 Tbsp Flour
Cherry Tomato Sauce:
- 1/2 Cup Chopped Onion
- 1 1/4 Cup Fat Free Low Sodium Chicken Broth
- 1 Tbsp Sherry Vinegar
- 2 Cups Quartered Cherry Tomatoes
- 1 Tsp Fresh Oregano
Labor Day Leg Blast!
Enjoy this Lower Body Tabata today! Complete each exercise for 20 seconds with a 10 second break between. I worked through this by coupling the exercises (1&2, 3&4, etc). Do each couple 4x through totaling about 4 minutes!
Let us know what you think of the workout below! If you want more workouts like this, join our classes during the week!