Empower Blog

I love to cycle, so whenever I can I take myself outside and jump on my bike. Whether I’m climbing mountains or cruising the streets, riding clears my mind, gives me a chance to breathe some fresh air and allows me to exercise outside of the stale gym environment.

In addition, cycling allows me to challenge my muscles in a different way from the step and strength classes I normally teach. It switches up the muscular skeletal or biomechanical stress on my body. This keeps my muscles working hard rather than allowing them to get so used to any one type of exercise that they get lazy.

So if you’re getting bored with your current workout routine or feel like you’re at a fitness plateau, it’s not as important what exercises you add to your regime as it is to add change of any kind. For example, switch from running to swimming, treadmill to elliptical or yoga to ab ball training. Or take a cue from me and climb on a bike. It’ll make you feel like a kid again while giving your butt and legs a killer workout.

Rest and Recover

I’ve been sniffling and sneezing, not really feeling like myself but also not sick. When I’m feeling “under the weather”, I always debate if I should exercise or not. Sometimes I feel better after a workout, then other times it makes it worse.

So you’re not feeling quite full of energy but when should you forego your workout? I’ve learned to listen to my body.

If you’re fatigued, then tone down the intensity of your regular workout. It’s true that there is a fine line where a light workout will energize you or further wear you down.

If you’re tired or not feeling well, you can become sloppy with your form or push yourself too hard and be susceptible to injury. When your body is fighting an allergy, virus, or illness it needs rest to recover.

The smart choice is to take it easy with your exercise regimen or even take a day off. Then you can turn up the intensity when you’re feeling like yourself again.

First of all, you can get a great workout without buying any equipment at all. Just step outside and take a long walk, a slow jog or climb the nearest hill. Stop and do dips or push-ups off the curb or nearest park bench. Lunge the length of your block. Pause and do a few squats at every stop sign. I’m sure you get my point.

I’ll admit a pair of properly-fitted sneakers would be a good investment; on the other hand, barefoot workouts are all the rage now so maybe you can even skip the shoes. But if you’re willing to make a small investment in your health, I would recommend purchasing a step platform (would you expect the creator of step to leave this off her “must have” list?), a set of graduated-sized dumbbells (ex.: 8, 10 & 12lbs) and an ab ball.

Don’t just use the platform for cardio stepping. Use it as a bench for weight training too. It also makes a great seat to plop down on when you need a breather. Just don’t let it become a substitute shoe tree.

A variety of dumbbells allows you to adjust weight according to the strength of the muscle you are working. For example, most women can lift more weight with their biceps than their triceps. And as I preach to my class participants, you are much stronger than you think you are. Pick up a heavier weight than you believe you can handle and give it a lift. You’ll probably surprise yourself. What do you have to fear? It’s not like it’s glued to your hand and you can’t put it down if you need to. Just try not to need to. You’ll be amazed at how much faster you’re fitness level improves if you just push yourself a little.

Lastly… well not lastly because I can go on and on about fitness equipment, but thirdly, an ab or physio ball is ideal for core training, stretching and targeting specific body parts. One day when we have more time to talk, I’ll teach you a killer hamstring exercise using the ball. It’ll make your muscles scream “mercy.”

Did you know that how you treat your body in the minutes and hours after you exercise has a direct effect on not only muscle soreness, but also muscle strength and growth, and staying hydrated?

What to do first: Cool Down
When you are done exercising, the first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down as well.

Next Up: Stretch
After a workout, muscles naturally contract. Stretching prevents muscles from shrinking and allows them to rebuild, which allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, which helps to reduce muscle soreness and stiffness.

Drink Water!
After your workout, you need to keep replenishing your fluid levels. It’s recommended that you drink 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Last but not least: Refuel
Eating is one of the most important items to do after a workout. You need to replenish the carbs you have burned through as well as repair your muscles and boost your energy level. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein, like a tuna sandwich on whole wheat bread.

So, the next time you complete your workout, remember to follow these post-workout tips to get the most out of exercising!

Partner Up. One of the best ways to ensure you stay committed to a workout schedule is to find a training partner.

Now I realize that time doesn’t always allow for us to workout with someone but whenever possible meet up with a friend. A partner can help you push your limits by encouraging you to get those few extra reps or to grind through another ½ mile on your cardio.

On the days that I’m feeling the effects of lack of sleep and tempted to put off my workout, having a set exercise date with a training partner keeps me from throwing in the towel. Keep in mind that you and your partner don’t have to be at the same fitness level…actually someone who is slightly more advanced can help to motivate and push you to new goals.

For me, cardio is my weaker point (strength training is what I prefer) so I try to find a friend to hit the pavement with me. I have several people I exercise with including my husband, mom, sister-in-law, and a few friends. I’ve found that having more than one person to call keeps my workouts interesting physically and mentally…and the time flies much faster with someone right by you.

So look into recruiting some partners to keep you committed and motivated!

Dial it down for a day. Little sleep and long days don’t leave much energy for my workouts. My daughters have been gracing us with very early wake-up calls.

My usual workout time is 5 am while my little ones are sound asleep but the unexpected wake-up times have made that impossible this week. Most weeks I’m able to sneak in a mid-day workout when I’m working from home. However, my schedule this week has had me on the run all day.

By the time we finish dinner, play with the girls, and wrap up bedtime, I’m exhausted. Although I would love to hit hard with my workout late in the evening, the energy simply isn’t there. Since becoming a parent, I’ve learned that at times I simply need to dial it down and let my body rest.

I haven’t skipped my workouts this week but I have toned them down a bit. Instead of putting in an hour at night I’ve cut it back to 30 minutes in exchange for a little extra (and much needed) sleep. In a few days I’ll be ready to kick up the intensity again!

There are different schools of thought on this question, but in my opinion it comes down to what your goal is.

• If you want to develop cardiovascular endurance – such as training for a 5k – then do your cardio workout first.
• If you want to gain strength or build lean muscle, then do your strength workout first.

For the general cardio enthusiast who wants to be able to do a long-term, sustained cardio workout with ease and comfort, it may be best to perform the cardio workout while the muscles are fresh. An appropriate workout might be to perform the cardio portion first, then progress into a light strength program working all the major muscle groups involved with that activity (walking, jogging, biking, swimming, etc).

If your primary goal is strength/build lean muscle, it would be best to do the strength component of your workout first. This allows the muscles optimal energy to complete the workout at the highest level and without early fatigue. Performing the cardio work right after the strength workout can also help with recovery by removing any waste products accumulated by strength training and by supplying the muscles with oxygen and nutrients.

Regardless of which you do first, it is important to warm-up to prepare your muscles and joints for the workout. The best choices include mild cardio exercise such as walking on a treadmill, or dynamic movements such as calisthenics.

We all have times when we 'fall off the wagon' and somehow miss our workouts. There are legitimate reasons why we have to put exercising on the back burner – life happens! The problem is that sometimes once we start down that path, there's no end to the excuses we come up with to take a break from exercising.

Did you know that it takes only about two weeks to start losing your level of cardiovascular fitness when you stop exercising? And that after about three to four weeks without exercise you'll start losing muscle? Don't forget that losing muscle is the worst thing you can do when trying to lose fat!

We already know that exercise is good for us. We try to work out on a regular basis, reminding ourselves that the payoff is well worth the effort. The best advice is really to stay consistent. Make your exercise time a priority – schedule it in your planner, write it on your calendar, block it out so that nothing else can be scheduled in during this time. If you have to miss one session, just make sure you make the next one and get right back into your routine.

Consistency is the key to success in health and fitness. Commit to exercising at least three times each week. Commit to strength training at least twice a week. You made a commitment to yourself that is worth keeping - so keep it!

Become the motivator: One great way to get motivated and stay motivated is to make yourself a fitness leader.

That can be done in many ways... from becoming a fitness instructor or personal trainer to simply volunteering to help with your kids P.E. class or after school program.

How it works: I had a student who successfully lost over 100 pounds. Her greatest fear was falling off track and gaining the fat back. She was such an inspiration to the other class participants who watched her shrink in size and grow in energy. One day I told her that she would make a great mentor and instructor. She had never imagined herself in that role. She loved group exercise and simply needed a little push. The next year she got certified and has been teaching ever since. The best part is that she no longer fears or sees herself as that fat person waiting to return.

Why it works: Become a leader and pave the fitness path rather than falling off track!

Try acting like a 2-year-old. I’m not suggesting anyone assume the attitude of a toddler but rather act like a 2-year old physically. If you have a toddler like me you know how their engines run full-steam ahead until they crash for nap or bedtime.

We’ve recently had lots of rainy weather, cooler temps, and been stuck indoors. Of course that hasn’t tamed my daughter’s need to burn off her 2-and-a-half year old energy. So I’ve been getting down on her level. We’ve been crawling and rolling all over chasing her little sister. I’ve been running after her around the house playing games and hide n’ seek.

Even though I workout regularly, but I can tell you that keeping up with a toddler’s every move is a workout of a different kind. On the days you’ve missed a workout and want to spend time with your little ones, get down on their level and keep in step with them. I can assure it may not target your “problem areas” directly but it will absolutely count as exercise.