Empowered Fitness is Switching It Up!

Hey EMPies!

Empowered Fitness is making some changes to class schedules. Here's what you can expect:

  • Lunchtime Power Hour classes are now from 12-1p on Tuesdays and Fridays. These classes include a warm-up, unique fun circuit (using interval training and multi-tasking strength exercises), cool down, and stretching to give you a complete workout in under an hour. Circuits offer a total body workout, but we can customize intensity based on your fitness levels!
  • Off-Skates Training for Roller Derby classes are now from 5-6p on Mondays. This class combines interval training, plyometrics, and strength building to deliver a great workout. Circuits mimic muscle movements used when playing roller derby, so it's like getting an extra practice. Non-roller derby skaters are welcome, too; everyone can benefit from the strength and cardio endurance roller derby skaters enjoy! And hey, we can even brainstorm your own "roller derby name" while we workout! 
  • NEW CLASS SERIES! Rock the Week will be on Wednesdays from 5:45-6:45p starting on May 28. This unique class series offers the best of both worlds--a supportive weekly training class to move you to the next level AND a training plan to set you up for the rest of the week. Here's how it works: Join our small-group class every week where we push your fitness to the next level. Here you'll learn proper exercise techniques, appropriate exertion levels, and how great it feels to work out. After each class, you'll receive a fitness plan that you can do at home (no equipment required!). This class is intended to help fitness beginners or sporadic enthusiasts build a healthy exercise routine they can use for the rest of their lives. By practicing on your own, you develop personal responsibility; by practicing at the weekly class, you've got build-in accountability and education that will carry you through the rest of the week. 

Thanks to all of you for your support these past few months. It's been an honor to train you and I can't wait to see you all at our new class times or in our new class!

Empowered Fitness is officially ACSM Certified!

We're now officially certified in personal training by ACSM (American College of Sports Medicine)!

ACSM is the gold-standard of exercise training certification bodies and emphasizes safety, responsibility, results and science to make sure all affiliated trainers are at the top of their fields.

Learn more about ACSM on their official website, http://certification.acsm.org/, and reach out with any questions you have or topics you'd like covered!

Exercising to Fight the Plague

Two weeks after getting a terrible cold, I'm still working through it. If you're finding yourself sneezing, coughing, and sniffling, here's a list of the best exercises you can do when you're run down:

  • Walking: Getting your blood moving will help unplug your sinuses. Try just a 20-minute walk if you're feeling up to it. An added benefit is those who exercise regularly prevent secondary infections, like bronchitis, that can often attack when a cold spell has your immune system through the ringer.
  • Jogging: If you run regularly, feel free to keep it up (with a slightly scaled back intensity) when you have a cold. Just like walking, it's a natural decongestant. 
  • Tai Chi or Qi Gong: Any type of slow, low-intensity, mindful movement is going to help you feel better faster. Qi Gong, specifically, has been proven to have immune boosting abilities. Not familiar with Qi Gong? Here's a 15-minute video routine to get you started: http://www.sparkpeople.com/resource/videos-detail.asp?video=30
  • Yoga: Yup, breathing exercises and meditative, low-impact exercise can help reduce the amount of cortisol running through your system (created by your body stressing about being sick and fighting your infection). Try humming when appropriate during class, too--it'll open up your sinuses.
  • Dance: Dance or dance-fitness classes are a proven cold-fighter. Like Yoga, dancing reduces the amount of cortisol in your system. Dance has also been shown to boost cold-fighting antibodies, so feel free to shake it if you're hoping to heal quickly.

That said, not all exercise routines are great while you're feeling under the weather. Endurance running, machines at a gym, lifting weights, team sports, and anything out in the cold are likely to increase healing time. Muscle strain, exposure to other illnesses when you have a compromised immune system, and dry air irritating airways will all make you feel (and potentially get) worse.

Looking for more info on colds and exercise? Check out this article for more: http://www.cnn.com/2013/10/10/health/exercising-with-cold-flu/