Vacation Workouts

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Hey gang,

You know, summer is here and that means one thing: SUMMER VACATION! Pack up your swimming suit and sun screen and don’t forget your workout clothes because Empower has an easy, no-stress plan to keep you focused on your health and fitness program…even as you bask in the sun and sip on cold adult beverages. Check out the workouts below for a couple of ideas for things that you can do while you’re away. For convenience, I’ve included one beach themed routine and one mountain theme. Stop by the studio or ask an Empower trainer for some additional workouts. We have a bunch of them.

Surf and Turf Beach Challenge

Put your water bottle about 20 to 30 feet away from the waves. This is your starting and transition point.

1. Now “Hit the Surf!” (run out into the waves to the point that half of your torso is submerged.)

2. Run back out to your water bottle and do 30 mountain climbers

3. Hit the Surf

4. 20 pushups

5. Hit the Surf

6. 30 lateral bounds

7. Hit the Surf

8. 20 lunges

9. Hit the Surf

10. 15 Burpees

Try to complete 2-3 rounds as fast as you can and then finish with 5-10 minutes of cooldown and stretching.

King/Queen of the Mountain – Trail Challenge

Warm up by hiking for 5-10 minutes

Follow the train and try to keep moving the whole time, resting as little as is necessary.

1. Run or hike for 5 minutes at a brisk pace

2. Take your back pack and lift it over your head. Now hike or run for 5 minutes.

3. Lunge along the train for 3-5 minutes

4. Try to repeat this cycle for 2-3 rounds

5-10 minutes of cool down and stretching

Jamie Ives, MA, CSCS

Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024

Trainer Development

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At Empower, we have all kinds of “fun” equipment that we use to train our wonderful clients. At any given time, you may come in and see someone using Dynamax balls, sand bags, ropes, sleds, TRX straps, free weights, medicine balls, etc… The list really goes on and on. Now that its nice and warm outside, you may even see us taking people outside to have a go at the agility ladder.

Each month, usually on the third Thursday, all of the trainers will get together for a Team meeting. This, of course, consists of some housekeeping items, some discussion about upcoming events and programs, and some talk about what we can do to keep Empower the best place to train in the triangle. At the end of each meeting, we always have a trainer development session, where a trainer will either demo some pretty cool exercises or lead a discussion in an important health and wellness topic. This past Thursday, we all practiced some new exercises on the aforementioned agility ladder. Trainer Aaron Hornstra led the group through some of his favorite drills. Check out the video below to see some of your trainers in action.

Who said we couldn’t have a little fun?

Jamie Ives

http://www.youtube.com/user/becomepowerful#p/a/u/0/Fkm8ytNC9N8

Train the Trainer is Back!

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Empower Personal Training is hosting the fourth annual train the trainer. It will be held on Saturday, May 1st.

Proceeds from the event will benefit the Caring House (link) which is a special place that provides adult cancer patients and accompanying caregivers with a comfortable, supportive, and affordable place to stay during outpatient treatment at the Duke Comprehensive Care Center (DCCC).

Come at 10:00 AM for a FREE boot camp that will be kid friendly and a lot of fun. From 11:00-12:00 we will have an open house where people can do a tour of the facility, get a free chair massage, and enjoy refreshments with the staff. The insanity begins at 12:00 PM when our clients will be able to purchase blocks of time to train their trainers! Each $25 donation to the Caring House (tax deductible) will earn you 5 minutes with your trainer.

We look forward to seeing you all on Saturday, May 1st to support this great cause and have some fun!

Katy enjoying a wall sit