Is Bottled Water Safer Than Tap Water?

Tuesday, February 2nd, 2010 | News | No Comments

Great article by Jamie Hale found at elitefts.com about tap water and bottled water.  It turns out bottled water isn’t as pure as you might think.

Some highlights:

-The Ohio Environmental Protection Agency tested 57 samples of bottled water and found only three samples contained an acceptable amount of fluoride according to the recommended guidelines.  Levels of bacteria found in the same samples contained up to 4900 colony forming units (CFU) per milliliter.

-The same test showed that 100% of the tap water samples were within the recommended parameters of fluoride and ranges of bacteria CFU was between .2 and 2.7 CFU/mL.

-A separate study by the National Resources Defense Council tested 1000 different samples of bottled water and found out that about 25% are just tap water.

The government requires more vigorous testing for city water than bottled water which may come as a surprise to a lot of people.  Those fancy water bottles with added minerals for $3.00 may not be worth it after all.

Do you get your water from bottled sources or from the tap?

Paul Piracci, CSCS Professional Trainer

Paul brings a background of athletics and education to the Empower team.  He believes that wellness should be viewed as a blended lifestyle that balances nutrition, a healthy mind, and fitness which incorporates fun recreational activities.  For more information about Empower Personal Training please call (919) 401-8024.

Tags: bottled water vs. tap water, hydration, nutrition

Playing in the Sandbox

Friday, January 29th, 2010 | Articles | No Comments

Many of you have seen the sandbags that we have around the studio. Most often you’ll see a rope tied to one end and a lonely client yanking on the other end to drag that bag across the floor or you’ll see them stacked on the sled and someone is either pushing or pulling that sled back and forth.

What isn’t always apparent is some of the other uses those sand bags are good for.

In a nutshell, just about every exercise you can do with a dumbbell of kettlebell you can do with a sandbag. One of the added benefits though is that the inherent instability of the sand, makes for a core workout that is second to none. All those ancillary muscles have to kick in to help stabilize you and keep you from toppling over as the sand shifts one direction to another. (This also goes for that slosh pipe that everyone hates but that’s for another post.)

Next time you need an idea for a workout, try this:

Sand bag complex
Clean X 6
Zercher Lunge X 6 each leg
Rows X 6
Snatches X 6
Rest for 90 seconds 2-3 sets

I think you’ll find that you’ll need a lighter weight because that sandbag will do things those dumbbells won’t. Suck and Tuck and get back to playing in the sandbox.

(If any of these exercises are unfamiliar to you, ask me specifically or ask any of our trainers and they should be able to help out.)

Mike Babbitt, M.F.A, M.A., CSCS, ACSM-HFI
USA Triathlon Level 1 Coach, Master Trainer
Mike is a Master Level trainer at Empower Personal Training. He has a unique approach to fitness that combines his scientific foundation of research and applied exercise physiology with his artistic experience as a professional stage actor. For more information about Empower Personal Training please call (919) 401-8024

Tags: exercise, fitness, workouts

Random tidbits about fitness

Friday, January 22nd, 2010 | News | No Comments

In the new year all gyms seem to be flooded with people with new years resolutions to lose weight, become healthier, and look better with the spring swimsuit season right around the corner.

As a trainer I can tell you that this is an exciting time of year to work in the fitness industry because people have a ton of motivation.  I’d like to outline a few of my thoughts for those with resolutions, in no particular order:

First of all, when approaching a fitness and diet plan I would encourage you to outline your goals.  Ask yourself questions.  What do I want to achieve?  Do I want to lose weight?  How much weight do I need to lose?  How much time per week can I spare to work out?  How much time will it take me to realistically achieve that weight loss goal?  Am I approaching this from a health standpoint?  Appearance?  Both?

Please understand that different goals will change the modality of exercise you should choose.  Usually people have a good idea of who they want to look like. (And who they don’t want to look like.  I can’t tell you how many times females have told me “I don’t want to get all big and muscly!”)

To the gentleman trying to bulk up his chest, back, arms, and legs while trimming down the mid-section I would recommend a plan focusing on weight lifting.  I would tell him to stay away from running intensely for long distances.

We talk about the SAID principle which stands for Specific Adaptations to Imposed Demands.  Human beings have highly adaptable bodies that will respond to the stimulus imposed on it.  Hard distance running will develop a muscle fiber type that is fatigue resistant, but very small in size.  Conditioning or cardio for those looking to bulk up should consist of low intensity cardio or interval training which is intense bursts of exercise interspersed with rest periods.

To the lady looking to lose some weight, strengthen their core, and tone up their muscles I would recommend essentially the same thing.  One of the biggest challenges for a trainer is to convince females that strength training will not cause you to bulk up like the women you see in body building competitions. Most of these women are taking large doses of steroids.  Not to beat the dead horse but again, distance running will make you small and will not help “tone” your muscles.

This brings me to my next point which is that doing hundreds of crunches and other abdominal exercises will not help you lose fat around your stomach.  Abdominal exercises will give you a stronger torso and they are important in a well rounded strength training program but the best way to lose fat in your stomach is to diet.

A sample week might look like this:

Monday: Weight lifting- chest, shoulders, triceps

Tuesday: Weight lifting- lower body

Wednesday: Off

Thursday: Weight lifting- back, biceps, abs

Friday: High intensity interval training

Saturday/Sunday: Sports or other recreational activity

Looking to get stronger?  My co-worker Mike Babbitt has a great workout for you.  It goes something like this:

Pick a heavy weight.  Move it.  Set it down.  Repeat.  Repeat all (expletive) day.

My experiences with people who have achieved their goals take a realistic and goal-oriented approach to the process.  Those that want to look like Heidi Klum or Arnold Schwarzenegger within a period of a few weeks do not have reasonable goals.  If you need help setting goals or approaching an exercise program seek help from a personal trainer.  Need help with a diet plan?  Put down the McDonald’s and go see a nutritionist.

I want to close by saying that no friend, family member, or professional will be able to motivate you to achieve your goals if you don’t take responsibility for yourself.  They can help by giving you the tools you need to achieve your goals but ultimately it’s up to you to have some discipline and take ownership over your life.

Now if you’ll excuse me I’m off to find and lift something heavy.  Move it.  Put it down.  Repeat……

Paul Piracci, CSCS Professional Trainer

Paul brings a background of athletics and education to the Empower team.  He believes that wellness should be viewed as a blended lifestyle that balances nutrition, a healthy mind, and fitness which incorporates fun recreational activities.  For more information about Empower Personal Training please call (919) 401-8024.

Tags: crunches, diet, Empower, exercise, fitness, health, training, weight loss

Endurance Training, Long Slow Distance and the Interval

Friday, January 8th, 2010 | News | No Comments

Over the past decade endurance training, specifically triathlon, has seen a near exponential increase in participants. People are enjoying the training whether it be swim/bike/run or a single sport it has opened up a renaissance of sorts not seen since the late 70s, early 80s.

That said, one of the foundational techniques of endurance training is the LSD workout (Long Slow Distance, not what you were thinking it was.) For the latter part of the 90s and most of the ‘oughts’ (has anyone decided what to call the past decade?) the LSD was not just a technique it was a rule. Engraved in stone. One of the Ten Commandments of endurance training (second only to Thou Shalt Watch What You Put In Your Mouth.)

Then a few years ago a new ‘craze’ hit the fitness world.  (Well it actually started earlier than a few years ago but it became a ‘craze’ only recently) Crossfit. Suddenly everyone was throwing out LSD training for the fast, short interval training of Crossfit.

Of course, Crossfit isn’t really the first to ‘despise’ LSD workouts. Mike Boyle hates them too. One of them uses science to back up their claims, the other uses experience – what I call (and others call) the Blackbox.

I’ve tried the Crossfit thing. I did it religiously for about 6 months (maybe some will say that just isn’t long enough but since I can show you great increases in endurance within 6 months of doing LSD, Crossfit had better get results in those same 6 months. In the Crossfit way you do hard intervals (between 20-30 minutes roughly) 3 days and rest 1 day. About every 4-5 weeks they’ll run a 5k and about every 3-4 months they’ll do a 10k. Their athletes do well. So it works.

However -  and you knew that was coming right? – most of you will know I’m a fan of Gym Jones. Why? Because Mark Twight, the founder, doesn’t cut anything out. His blackbox is a mishmash of theories that he has tried and they’ve either worked or not. But he tests. He tries things. He hurls himself into this ugly abyss, cracks the wall and comes out with tested knowledge.

Check out this article he wrote. Notice how he tested the high interval stuff and found it actually does serve a purpose in long distance endurance training. But keep reading. There are two very interesting paragraphs at the bottom. His test, done on himself, was not done from a point of no fitness or little fitness. It was after 20 years of hardcore LSD endurance training. Make sure you read everything starting after January 2008.

Interestingly enough if you read Mike Boyle’s article close enough, he admits the same thing but drops it in one line in the middle of a paragraph and then never comes back to it. Also notice that when talking about long endurance sports the study Boyle mentions is only two weeks long.

I can pretty much guarantee that if you train for a marathon and do just what Boyle or Crossfit say you’ll be very very sorry you did. On the other hand, as Twight comments, adding interval training to your ALREADY ESTABLISHED endurance training can take it to new levels.

The point? Take nothing as stone. Explore. Investigate. Experiment. Beg, borrow and steal. Fitness is not a one-stop shop. It’s a long slow process. Heh.

Mike Babbitt, M.F.A, M.A., CSCS, ACSM-HFI
USA Triathlon Level 1 Coach, Master Trainer
Mike is a Master Level trainer at Empower Personal Training.  He has a unique approach to fitness that combines his scientific foundation of research and applied exercise physiology with his artistic experience as a professional stage actor.  For more information about Empower Personal Training please call (919) 401-8024

Beat Holiday Stress with a Workout

Wednesday, December 2nd, 2009 | Articles, News, Psychology of Exercise and Nutrition | No Comments

Thanksgiving has come and gone and all of a sudden the holiday season is upon us. So begins the gauntlet of celebrations for which we must prepare. The weeks surrounding Thanksgiving and Christmas are considered to be the most stressful time of the year for many. All the travel, family visits, and shopping that are involved can cause undue stress that compounds our already stressful lives. In fact, the stress associated with the holiday season can lead to many ailments. According to an article by the National Mental Health Association, people develop stress reactions during the holidays such as headaches, excessive drinking, over-eating and difficulty sleeping or even depression. Though the holiday season may bring an inordinate amount of stress, many people respond to the excessive stress and anxiety once the holidays have passed. This post-holiday let down after January 1 can be the result of emotional disappointments experienced during the preceding months as well as the physical reactions caused by excess fatigue and stress.

Almost all of us have experienced some or all of these stress reactions during the holidays. So what can be done to help lessen or prevent the stress keeping us from being able to enjoy the season of giving and family closeness? Exercise!

The body’s natural, physiological response to stress is termed the “fight or flight response”. When the body senses stress, regardless of its nature, hormones are released that that essentially “prime” the body to either fight or flee from the stressor. In either case the result is a physical response by the body. We have all experienced this stress response at one time or another during our lives. It can occur in instances of both distress and eustress. In either case the response is the same since the endocrine system cannot distinguish the stressor as being good or bad, physical or mental. Long gone are the days where we frequently encounter physical danger on a daily basis. Modern day stress is more mental and emotional in nature, although the stress response is the same. The only difference here is that for mental and emotional stress, there is no appropriate physical response. We can neither fight nor flee from the situation at hand. If we let the stress continue and no physical resolution takes place, then the very hormones released to help save us from danger can harm the body and lead to various detrimental health conditions.

Exercise, in any form, is the best way to reduce stress. Exercise allows the body to act out a physical response that has been prepared by the endocrine system. No one is saying you have to exercise for hours on end. Just thirty minutes a day, whether it be running, walking, cycling, weight lifting, playing basketball, etc will help alleviate the extra stress the holidays can bring. The physiological response to exercise will let the body release the “tension” built up by stress and help prevent that stress from causing adverse reactions – whether it be at home or at work.

The take home message here is to listen to your body. When you feel stressed out during all the excitement and hurriedness of the holidays, take some time to exercise. You will feel better and hopefully encourage others to do the same. Maybe if we all exercised a little more during the holidays, we would see a few less Ebeneezer Scrooges out there.

Michael Whitehurst is an Exercise Physiologist/Training Manager/Master Trainer, CPT. He presents the knowledge and experience to guide any individual on an optimal path to reaching their fitness goals. Over the years, he has helped countless individuals in their quest for optimal health. Aside from his dedication to the fitness profession, Michael is an avid trail runner and has competed in several trail marathons including the Mile High Trail 50K in Denver, Colorado. Empower Personal trainers can be reached at 919.401.8024 or email contact@becomepowerful.com.

Tags: Empower Personal Training, fitness, getting in shape, health, weight loss, wellness

Stressed is Desserts Spelled Backwards

Friday, November 20th, 2009 | Articles, News, Psychology of Exercise and Nutrition, nutrition | No Comments

Remember that mindless stop by the vending machine yesterday after your third meeting in a row? How about those French fries you had last week while rushing to make your connection in the airport? No, it’s not your imagination. You really do crave rich foods when you are stressed because of a unique collaboration between your brain and your body. Chronic stress leads to prolonged cravings, which over the long haul can wreak havoc on both your health and your waistline. While your subconscious may be telling you to drown your stress in simple carbs, fat and sugar, you will be much better off lacing up your sneakers and sweating stress out of your system.

Your body has a great deal of innate wisdom and over time the human body has developed and adapted many intricate physiological processes to combat stress. Many years ago most of our stressors were physical in nature. Our ancestors were presented with the very unique challenge of eat or be eaten just to survive. While you may feel not much has changed, it is actually quite a contrast from our current landscape of fast food on every corner.

Modern day stressors are all around — family obligations and responsibilities, work-related concerns, the need to stay constantly connected, back to back meetings, limited vacation time and other stressors that are mental and emotional in nature. In today’s fast paced society your obligations never go away, the stress levels do not resolve and the shut-off mechanism is never activated. In return you experience chronic stress and find yourself in a perpetual state of hyper-alertness, anxiety, and vigilance. Stress at times can be motivating, but being “stressed-out” can take a toll on our emotional and mental well-being. It can also manifest itself in physical symptoms like headaches, upset stomach and even more serious health conditions. It’s no wonder you find yourself making that trip to the vending machine or going through the drive thru for a quick pick-me-up.

Understanding why you reach for the carbs and sweets may encourage you to find a better outlet for stress reduction. When you are chronically stressed your body goes into survival mode and signals are sent to your brain that encourage you to crave sugar and fat in order to rapidly increase blood glucose levels and expand the fat compartment. Your body is programmed to convert the foods you eat and drink into glucose to provide energy to every cell in your body. Your cells require energy 24 hours a day regardless of how often you eat to provide this fuel.

Here’s the mark of your body’s brilliance. Those fat deposits are absolutely crucial because they send some metabolic signal back to the brain telling it to stop the stress response. Those who eat cream puffs instead of carrots are simply making an attempt to artificially shut off the stress response. In essence your body is telling the brain, “I’m ok, you can relax, you are re-fueled with high-energy food.” Calorie-dense, high fat foods make you feel better in the short term, but there are long-term health consequences such as obesity, diabetes, and heart disease that may result from this persistent attempt to turn off the stress mechanism.

The best way to combat modern day stress is to exercise because it allows you to act out the physical response that the endocrine system primed your body to perform. Exercise helps your body get rid of adrenaline and releases endorphins, which are a natural mood enhancer. You do not have to exercise for hours on end. Even thirty minutes a day can make a difference. Start off by working simple things into your daily routine. Stretch your neck, shoulders and arms every hour you’re in front of your computer at work, instead of that coffee break or trip to the vending machine, take a walk through the office halls, leave a few minutes early for lunch and do a few brisk laps through the parking lot – do the same before you leave the office to go home or go to an off-site meeting. Once you’ve incorporated these small changes, you’ll be ready for more intense stress-relieving activity — try running, walking, cycling, weight-lifting or playing basketball – the key is to figure out something you enjoy doing and stick to it. The physiological response to exercise will let the body release the “tension” built up by stress and help prevent that stress from causing a whole host of health-related concerns. Also, burning off steam through physical activity just feels good!

Ronda Williams, MS, LAT, ATC, CSCS is co-owner and master trainer at Empower Personal Training. She received her B.A. in Exercise and Sports Science from UNC-CH with a concentration in Sports Medicine. She is a nationally certified and North Carolina State licensed athletic trainer. Empower Personal trainers can be reached at 919.401.8024 or email contact@becomepowerful.com.

Tags: diet, Empower Personal Training, fitness, nutrition counseling, weight loss, wellness

Jump Start Your Metabolism

Friday, November 13th, 2009 | Articles, News, nutrition | No Comments

Metabolism is a word that is often kicked around in day-to-day conversation as it relates to one’s fitness. How many times have you said or heard, “I’m not what I used to be, my metabolism must have slowed down?” The true definition of the word is the sum of the physical and chemical processes in an organism by which its substance is produced, maintained and destroyed and by which energy is made available. In short, your body takes the food you eat and converts it to energy you can use through a process called metabolism. Each person’s metabolic rate is different and can be influenced by how much food you consume, your age, your fitness level, your stress level and hereditary factors. Although it is true that your metabolism slows with age you can take measures to combat your body’s physiological changes. Try the two-step approach discussed below to jumpstart your metabolism and start receiving the many benefits of a healthy, strong body at any age.

Step One:
The first step you should take to immediately improve your metabolism is to eat light and often – starting with breakfast. Breakfast is just what it says – it is meant to break the fast from the night before and give you the energy your brain and muscles need to sustain all your daily activities. Your body is programmed to convert the foods you eat and drink into glucose to provide energy to every cell in your body. Your cells require energy 24 hours a day regardless of how often you eat to provide this fuel. When you skip breakfast or other meals, your body does not have glucose readily available so it starts to look toward your stored energy (glycogen) for fuel. Essentially your body goes into “starvation mode” where your glycogen stores become depleted and the body starts to look for its energy from other sources– first protein (lean muscle tissue) and secondly your fat stores. Once this process starts you begin to experience the immediate tell tale signs of a slowed metabolism: fatigue, decreased performance, mood swings, and a drop in strength. In order to combat this drop in energy you start to binge on the high fat, high calorie foods you crave in order to break this “starvation” – sound familiar? Unfortunately this cycle plays out many times throughout our fast paced lifestyle leaving us tired, uptight, miserable and out of shape. Over time a slowed metabolism can lead to weight gain and predispose you to other health risk factors.

Beginning with breakfast and ending with dinner you should make time to have small meals and snacks spaced every three to four hours throughout the day. A steady influx of nutrients will ensure that you “stoke” the fire of your metabolic rate. Good old fashioned slow burning carbohydrates consisting of whole grains, oats, fruits and vegetables, along with lean protein sources such as chicken, fish, egg whites and tofu are always the best food choices for energy throughout the day.

Step Two:
The second step to jump staring your metabolism involves incorporating exercise into your daily life. A full-body strength training regimen is a sure fire way to improve your metabolic rate by increasing your lean muscle tissue. Lean muscle is more metabolically active and therefore burns more calories throughout the day – even at rest. By adding just one pound of muscle to your frame you will be burning 30 – 50 more calories per day.

It is also helpful to ramp up your cardiovascular training and that might not be as hard as you think. Recent studies suggest you can receive many of the same benefits of cardiovascular conditioning with an interval training session. A sample treadmill interval workout starts with a few minutes of warm-up. Once your muscle tissue is warm and you start to break a light sweat, complete a 15-second sprint followed by a 45-second rest period. Repeat this cycle for a total of 15 minutes.

Other studies suggest that the shorter duration, higher intensity cardio sessions have a similar if not greater effect on cardiovascular improvements. This is good news for all of you with busy schedules. Now you can get the benefits of the traditional long, slow steady state cardio session completed in half the time! If time is of the essence you may even break-up what might be an hour-long workout into two half hour workouts throughout the day. Plan to incorporate cardio or interval training as well as strength training and be sure to allow at least a few hours in between workouts to recover properly. After settling into an exercise regimen, strive to keep the intensity level high and the exercises varied. If you continue to stress your body beyond your comfort level you will become stronger, feel more “toned” and ultimately increase your metabolism.

By making smart incremental choices throughout your day you can reap the rewards of a noticeable change in your metabolism. Eat breakfast and continue to eat light, frequent meals throughout the day, and add 30-60 minutes of exercise on most days of the week. You will soon be on your way to a faster metabolism and the positive results that come along with it: more energy, improved strength and a better-looking physique.

Matthew Alegre, CSCS Master Trainer
With over 10 years of experience in the health and fitness industry, Matthew has trained clients from a variety of fitness backgrounds. His expertise extends from those with special needs and disabilities to Olympic level athletes. For more information about Empower Personal Training please call (919) 401-8024.

Tags: diet, Empower Personal Training, fitness, health, nutrition, weight loss, wellness

The Van and a Plan

Friday, November 6th, 2009 | News | No Comments

A number of you have seen our new Empower Personal Training On the Move van. Want to know what it is for? Well, the secret is out.

Empower can now come to you, whenever and wherever (okay, not on the moon) you need us. The same fantastic workout you get in our facility is now set to storm Durham with an hour long workout on your schedule.

We’re targeting small groups so if you’ve got some friends who for a long time have been admiring what you’ve been doing now is the time to lay down the gautlet. The more folks you’ve got the better the deal. Bring all those office fans that gaze from behind their desks as you head out to burn some calories. It’s fun, it’s fast and it’s definitely furious.

25 Burpees? Got it. 2 minutes of jumping rope? Yup. Medicine Ball slam relays? Uh-huh. Sledge Hammer axe chops? Definitely.

So if you’re ready and your co-workers are ready, give us a call at (919) 401-8024, get set up and get ready to work. Empower On-the-Move. Fitness and Fun all in one tiny little van.

Mike Babbitt, M.F.A, M.A., CSCS, ACSM-HFI
USA Triathlon Level 1 Coach, Master Trainer
Mike is a Master Level trainer at Empower Personal Training.  He has a unique approach to fitness that combines his scientific foundation of research and applied exercise physiology with his artistic experience as a professional stage actor.  For more information about Empower Personal Training please call (919) 401-8024

Tags: college students, community event, Empower Personal Training, On-the-Go, On-the-move, personal training, Personal Training Durham, Van

VitaBot….How to Enroll

Monday, November 2nd, 2009 | News, Special Offers, nutrition | No Comments

VitaBot offers a tool to plan meals and give complete balanced nutrition information. In an industry focused primarily on counting calories, VitaBot was designed to shift the focus toward balanced nutrition. VitaBot uses advanced mathematics to “think” for the user, and helps them to easily put foods together, not just balance calories, but to balance micronutrients as well. VitaBot performs hundreds of thousands of calculations for every set of nutritional suggestions. The equations and the resulting suggestions are designed to allow the nutritional data to speak directly to the user, without personal interpretation.

The VitaBot program requires a one-time activation fee of $40 or a one-time Set-Up Consultation with our Registered Dietician and activation fee for $89. After activation, a re-occurring monthly fee of $20 for clients / $30 for non-clients is required to keep the account active. Please see your trainer or call the studio @ (919) 401-8024 to set up your VitaBot account.

I encourage everyone check out http://becomepowerful.vitabot.com and click on “Watch the Demo.” I truly believe that this system can make or break your progress and hard work at the Empower studio. Enjoy!

Matthew Alegre, CSCS Master Trainer
With over 10 years of experience in the health and fitness industry, Matthew has trained clients from a variety of fitness backgrounds. His expertise extends from those with special needs and disabilities to Olympic level athletes. For more information about Empower Personal Training please call (919) 401-8024.

Tags: Empower Personal Training, health, nutrition, nutrition counseling, registered dietician, weight loss, wellness

VitaBOT- Empower’s New Online Nutrition Tracking Tool

Wednesday, October 28th, 2009 | News, nutrition | No Comments

It’s common knowledge that health and fitness goals are achieved through 40% exercise and 60% nutrition adherence. It’s also common knowledge that 92% of percentages are made up……All kidding aside, if you’re not reaching your full potential while adhering to a sound exercise regimen, you may need to take look at your nutrition. 

Empower Personal Training is excited to launch VitaBot, a new online nutrition tool that is much like a report card for your diet.  Unlike many online diet journals, VitaBOT’s unique technology allows for precise tracking of calories, vitamin and mineral content, all the while being very user friendly and easy to learn. I use the program myself and encourage all the Decathlon participants (who get a 14 day free trial) to check it out.

This unique service will be available to all clients starting Nov.1, 2009.  Call the studio or ask your trainer for more details.   I’m 98.5% certain that incorporating VitaBOT will help you reach your full potential, feel better and complement your hard work in the studio. Check it out!

For more information about VitaBOT you can watch a demo here.

Matthew Alegre, CSCS Master Trainer
With over 10 years of experience in the health and fitness industry, Matthew has trained clients from a variety of fitness backgrounds. His expertise extends from those with special needs and disabilities to Olympic level athletes. For more information about Empower Personal Training please call (919) 401-8024.

Tags: Empower Personal Training, nutrition, nutrition tracking system, Vitabot, weight loss