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

Train the Trainer

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Join Us May 7th for Boot Camp and our 2011 Train-the-Trainer Event

For a recap of last years event, check out this video from our very own Tom Stafford

2010 Train the Trainer

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

Workout of the Week

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Check out Chris doing the workout of the week. All you need for this drill is a set of 10 – 20 pound free weights. The goal is to complete 3 sets of these exercises within 20 minutes. Can you do it?

Workout

20 squats

20 jumping jacks

20 pushups

20 jumping jacks

20 lateral lunges

20 jumping jacks

5 man makers

20 jumping jacks

1 minute plank

20 jumping jacks

This is obviously for those of you who love jumping jacks. Enjoy!

link

Super Saturday

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On Saturday February 5th 2011, Empower Personal Training held their first ever Superbowl boot camp. We had originally planned a flag football game at Forrest Hills park, but it was canceled due to extreme weather conditions. However, that didn’t stop our brave athletes from getting up early on a Saturday morning for some hard work here in the studio. Check out a clip of the boot camp workout, which was led by Tom Stafford.

Never fear though, we hope to get everyone together for a make up football game in the near future.

http://www.facebook.com/video/video.php?v=1840963113685&comments

Decathlon update # 3

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This week is the final week of the 2010 Empower Personal Training Decathlon. Check that, we are actually down to the final days of the challenge…just two more days of competition to go! The event this year has been entertaining and competitive to say the least. Being challenged to reach personal records in each event has brought out the best in everyone, and this has been reflected in some of the off the charts numbers that have been posted . Clients are coming in regularly to try to better their scores in hopes of reaching the top 3. Our faceoff event has been moved to Saturday, November 13th, @ 1pm. If you are not one of the top 3 male and female contestents participating, why not come on out and watch them perform some pretty awesome feats? Once again, congratulations to everyone who has made this year’s Decathlon such a big success.

Week 4 leaders

Dynamax Ball Slam Relay: Women (Grace Couchman ñ48.00 seconds) : Men (Jimbo Huckabeeñ39.94 seconds)

Medicine Ball Shuttle Chase: Women (Mary Sampsonñ 34.22 seconds) : Men (Jimbo Huckabeeñ 30.78 seconds)

Prone Plank: Women (Mary Sampsonñ 5:32:00) : Men (George Livanos ñ 5:05)

Slosh Pipe Hold: Women (Catherine Constantinouñ 8:31:79) : Men (George Livanos ñ 6:30)

Farmerís Walk: Women (Grace Couchman ñ 12 laps) : Men (Ward Flintomñ 13 laps)

Sled Drive : Women (Grace Couchman ñ 7:31 seconds) : Men (John Burkert ñ 10:72 seconds)

Push-Ups: (90 seconds) : Women (Jami Norris ñ 78) : Men (John Burkertñ 76)

Supine Row: (90 seconds): Women ( Jami Norris ñ 85) : Men (Ward Flintom ñ 58)

1000 meter row: Women (Mary Sampson ñ 3:50:00) : Men (Gene Oddone ñ 3:26:00)

2 mile bike: Women (Mary Sampson ñ 5:45): Men (Gene Oddone ñ 4:40)

Clip of Aaron doing the medicine ball shuttle chase

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.