Empower Fitness Viera

Water is Boring!

I know I hear this all too often that water is boring, tasteless and not exciting. So let’s add life to our water by adding fresh fruits, herbs, and veggies!

Infused water is best 2-3 hours after being made, or you can prepare it ahead and have it infuse overnight. You can float the ingredients in water or use an infusion bottle/pitcher.

Here is one of my favorite infusions:

Strawberry, Basil, Lemon

• 5 cups water
• ½ cup strawberries – slicked – fresh or frozen
• 5 large Basil Leaves – torn
• 1 Lemon thinly sliced

Today we are upping the ante and shooting for 72 oz of water!

Share your favorite water infusion combination!

Join us today at 11am with Coach Kim for your Virtual Workout💪🏽😊

Happy Hump Day!!
Have you ever heard of the 8x8 rule?

It gives people a tangible goal of getting in 8 glasses of water by 8 pm.
One way you can help achieve this goal is getting into the habit of drinking one glass of water first thing in the morning. I personally always drink a glass of water first thing in the morning as my coffee is brewing. It helps set the tone for my hydration goals throughout the day.

Raise your hand if drink water first thing in the morning?

Let’s crush our goal of getting in 8 glasses (64 oz.) by 8 pm today!

How are you keeping track of your water consumption?

I’m going to cover two different ways to keep better track of your daily water intake.

First, obtain a reuseable water bottle and keep it with you throughout the day. Depending on the size of your water bottle give yourself goals of how many times you need to finish and refill it. There are so many styles and types of reusable bottles on the market so get one that works for you and have fun customizing it with decals/stickers.

Second, keep track through an app. We live in a world were technology is available to us so why not use it to our full advantage. You can set reminders on your phone, watch or through apps to remind yourself to stay hydrated. If you are looking for a cute fun app try Plant Nanny, as you drink water you get to water your plant and watch it grow. It does a reminder feature as well.

Let’s shoot for 7 cups of water today making our goal 56 oz! Post a picture of yourself staying hydrated!

Happy Monday🤩🥳 Week 3 Challenge is Hydration💦

Are you drinking enough water?

Did you know that the National Academies of Sciences, Engineering and Medicine determined that an adequate daily fluid intake for women is 11.5 cups (2.7 liters). This covers all fluid consumption from water, and other beverages making up 80%, and food making up 20% of that total.

Water consumption is essential for your body to function properly.
• It aids in digestion (prevents constipation)
• Helps carry oxygen and nutrients to your cells
• Helps stabilize blood pressure and your heartbeat
• Supports healthy joints and joint function
• Helps regulate body temperature
• Can potentially lower your risk for disease such as heart disease, high blood pressure, kidney stones and stroke.

We are going to start today with making sure we take in at least 6 cups of water that is 48 oz. So the challenge is on this week to focus on staying hydrated!

Join us today at 11am with Coach Suzanne💪🏽 You will need 1 set of dumbbells. Remember if you don’t have dumbbells you can always use 2 cans of soups, water bottles, and ect...anything you have at home will work. See you at 11🙌🏼😊

Challenge Tip of the Day💪🏽🔥

Week 2 Daily Challenge! Who is wearing their school colors showing their school spirit📣🎉🤩

Yesterday kicked off our weekly challenge w/Squats. Comment below when you get yours done ✅ and remember to post your pic tagging us with hashtag

What muscles do Squats work?
Squats are an effective body resistance exercise that works the lower body.

If you’re looking to improve your physical fitness and tone the muscles of your lower body, add squats to your exercise routine and do them several times each week.

In a standard bodyweight squat, the following muscles are targeted:

quadriceps
hamstrings
glutes
abdominals
calves
You can also try squat variations, like barbell and jump squats, for an additional challenge. These work slightly different muscle groups, like your back muscles (barbell squats), and can help improve aerobic fitness (jump squats).

Squats are also a functional exercise that can help you with daily tasks, like sitting in a chair and bending down to get something off a low shelf. That’s because they work the same muscles you use to do those activities.

For best results, do squats along with cardiovascular exercises and other strength training moves. Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Jane Chertoff on May 23, 2019

Big Shout out to The Joint Chiropractor in Viera on your Grand Opening🎉🎉🎉 Congratulations Dan and Caryn Weber on your Viera location‼️ Over the last 4 days, The Joint Chiropractor Viera offer FREE adjustments and invited several local small businesses in the area to participate. Thank you for having us! Be sure to support all small businesses. We are all in this together😊💪🏼