Meet Mary Sampson

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Folks, all I can say is that she does it all. On any given day you may see Mary pushing around 300 pounds on the sled, pulling in 75 kilos of sandbags, or setting a new record in the Dynamax Ball Slam relay. All in a days work right? I’d say so! In fact, Mary’s hard work and will to succeed has made her our defending Decathlon Challenge Champion (back to back titles by the way). Look for her to start that title defense this October.

Mary Sampson has been training here at Empower for several years along with her husband John and their two children Ben and John Jr. She exercises for 1 hour, 3 times per week with her personal trainer (Michael on Mondays and Wednesdays and Aaron on Fridays). In addition to her resistance training routine, Mary enjoys playing tennis, and running the Duke trail. Just ask her to tell you about a round of “cardio tennis.” It’s pretty intense.

I would tell you more about Mary’s results over the years and her training goals, but I’ll let her do it for you. Check out this link of an interview with Mary with her trainer Aaron, along with a clip of her workout today.

Be forewarned, do not try this at home…

Mary\’s Killer Workout

Jamie Ives MA, CSCS, Master Trainer

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.

Empower’s Busy Weekend

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Last weekend the Empower team branched out into the community to support two great causes. In the morning we loaded up the Empower on the Move van and headed to the American Tobacco District in support of Girls on the Run. We set up three different fitness challenges including a bosu station, a weighted ball toss and the agility ladder. Participants could “win” a piece of bubble gum for each fitness challenge she completed. Needless to say the gum was big hit! Thank you for all the wonderful volunteers that organized this race and big congratulations goes out to all the girls that competed in the 5K. Check out some of our pictures from the morning on our flickr page.

After a quick lunch at the up and coming Beyu Caffe in downtown Durham we headed over to 704 Carroll Street to work with Grace Oddone and Grace Couchman and several other volunteers to frame the entire inside of a Habitat for Humanity House. This was Empower’s second volunteer experience with Habitat for Humanity as a team. We don’t want to brag on ourselves too much but we were told that this is the first time ever that an entire house had been framed in one day. Now that’s what I call a functional workout.

Thank you to the Oddone- Couchman family for organizing this awesome experience.

Ronda M. Williams, MS, LAT, ATC, CSCS

Ronda is owner/co-founder of Empower Personal Training.

Paul's and Tom's Feet

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Five Fingerd Feet

Many of our clients have no doubt seen the footwear of two of our trainers, Tom and Paul. For those who don’t know these are called Five Fingers and they’re made by Vibram.

While the look odd and out of place they actually aren’t new science. They’re bare feet (with rubber covering the bottom for protection – something our fore-bearers who often ran barefooted after game would no doubt have loved.

That’s said, and since they’re are probably a bazillion questions about them, and because Tom and Paul may eventually tire of explaining the concept behind them, I thought I’d say a few words.

Several studies (all referenced below – and there are many more than these) are inconclusive whether barefoot running over traditional (shouldn’t barefoot be traditional though?) shoe running and the flip side traditional shoe running over barefoot running are better or worse. However, what they do agree on is that either way your stride and foot placement change; for better or worse again is inconclusive.

The primary thing to consider if you’re are thinking about trying these out is to remember in the beginning a little goes a long way. It’s a lot like running or weight training or whatever. If it took you 20 years to put on 60 lbs chances are you’re not going to drop that 60 (unless you’re morbidly obese) in a year. I’m not saying it’s impossible I’m just saying that chances are you won’t do it, it’ll take longer than that but it’ll eventually come off. With running, most runner’s injuries can be chocked up to too much, too soon and too fast.

So if you decide to strap on a pair of these, do so with some forethought to how you’re going to gradually make the adjustment. Don’t wear them all day long the first time you pull them out. Don’t go for a ten mile run on the first weekend you wear them. Don’t walk on hot coals…well, that one you should only do completely barefoot anyway.

Also, talk to Paul and Tom (and even Katy’s boyfriend Daniel) and they can tell you about their experiences.

Barefoot-shod running differences: shoe or mass effect?

Current issues in the design of running and court shoes.

The energetics of running and running shoes.

Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners.

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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

Strength and Running?

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The term sports-specific training, while not new, has gotten to be a ‘buzz’ word recently, especially with the massive growing popularity in triathlons. Sports-specific training should make up the bulk of your training IF you are an athlete (age-grouper or pro) who is mainly interested in performing at your sport exclusively. BUT, general conditioning as well as strength and power conditioning are foundational in their ability to allow you to capitalize on all that sport specific training.

Come join us at Empower Personal Training for our Strength Training for Runners class. It’ll dispel some myths and make you stronger AND faster.