Empower Blog

E- energy
M-motivation
P-positive attitude
O- optimism
W-wellness
E- enjoyment
R – rejoice

Empower is a verb, which means to enable or invest with power. What a wonderful thought, what an even better action! To enable ones energy, motivation, positive life attitude, and optimism in the face of challenge; while at the same time improving their state of wellness and ability to enjoy life to the degree that they can rejoice in the beautiful, vibrant human they have become. ~ Whew, now that’s a mouth full :)

As I dissect the concept of empowerment I can best relate it to the 7 dimensions of Wellness; a well-known tool used by health educators to help people understand the interrelated components of a healthy lifestyle based on self-responsibility and personal choices. When applying this tool to the goal of personal empowerment it would look like this:

The Empower Wheel

When I relate the 7 dimensions of Empowerment to my own life, I immediately think of those positive things that have made me the active, healthy, strong woman I am today; my family, my friends, my belief in a higher spiritual power. I feel blessed by all the things life has given me, from a healthy body to a loving support system.

But I also realize that the choices I make everyday are interrelated and have a direct impact on the things I hold most dear. I have had the opportunity to learn from the best educators about the power of health and fitness and it’s tremendous impact on the way we think, feel and act. I have also had the opportunity to share my knowledge and empower others towards a healthier lifestyle. In doing so I have tapped my own empowerment wheel… and continue to do so everyday whether it is through the example I set for my family, the workouts I lead in my community, or the knowledge I impart in my writings. By tapping this wheel I am in a continuous state of positive energy. I realize that there are negative forces and bad days that may come along in my life and the lives of those I strive to help. This is when it is even more important to reflect on the empowerment wheel to solve and rise above any challenging or dark days with a sense of optimism and self-fulfillment.

Defining “Empower” or “Empowerment” is a subjective, personal, and emotional endeavor. Now that I’m in my 30’s, a wife and mother of two (soon to be 3), I realize that being “empowered” has meant something different throughout the various stages of my life. Today my priorities are my family, my health, and the health of my loved ones. At this moment in time feeling empowered encompasses the following elements:

• Embracing the constant change and unpredictability of daily life
• Being physically strong and fit to handle the daily demands and stresses
• Confidence in my abilities, my intelligence, my judgment for my own direction
• Faith in my decisions for my children, their development, and their futures
• A solid, positive self-image for my personal happiness, my marriage, and to set a positive example for my children
• The freedom to help others by supporting the charities and organizations close to my heart
• The knowledge to find the outlets necessary to give me peace of mind and mental clarity for true happiness in all aspects of my life.

Let me be clear that defining and identifying “My Empowerment” doesn’t guarantee that I’m always on target with all of these elements on a daily basis. Empowerment in my life is a constant journey as is maintaining a healthy lifestyle. There are days or weeks that I’m more balanced and focused. Then there are times that a hectic lifestyle seems to take over.

I’m learning that feeling empowered in my own life is not a matter of success or failure but rather a positive journey of change and growth that will never stop! Get on board and enjoy the ride!

By: Karen Polcaro

At Empower, our goal is to help you become an ACTIVE, HEALTHY, and STRONG woman. To us, becoming active, healthy, and strong does not only refer to becoming physically fit, it also ties into every other aspect of your life, physical, mental, and emotional. To be ACTIVE, HEALTHY, and STRONG is to be EMPOWERED!!

Although as women we stand together, we recognize that each of us is very unique and have different needs. We are at various stages in our lives. We each face unique challenges, whether they are related to family, career, life in general, or a combination of everything! That is why we have carefully selected four amazing women; all seasoned fitness professionals who come from different backgrounds and are at different stages in their own lives. Gin Miller, Heather Hawk, Kathy Stevens, and Rachel Howe will be writing to provide answers to your questions, offer advice, and share their experiences.

However, we thought it was important that before they began sharing their experiences and ideas, that they each define what it means to them to be EMPOWERED.

Over the couple weeks, each of these women share with us what empowerment means to them. Also, check out some of the questions they will be answering (below). These questions came from women JUST LIKE YOU! If you have a question or a topic you would like to explore, please share! We can all learn and grow from the experiences of others! Your voice is important and you deserve to be heard!!!

1. How do I find the time to add exercise into my schedule and what type of exercise is best?
2. What are the best options for eating healthy meals with such a busy schedule?
3. How do I get rid of my meno-pot!... The dreaded 50+ potbelly.
4. What can I do to reduce the pain in my (back, legs, arms, etc) while exercising?
5. Can I ever get rid of the sagging skin on my (belly, back of the arms, neck or thighs)?
6. Which exercises are best for burning fat?
7. Which exercises will strengthen my back/core?
8. How do you get started if you have been inactive for many years?
9. How do you stay motivated about your exercise program?

By Heather Hawk

Everyone has different motivational tools and triggers to keep them on track. Some people need accountability to stay consistent. The consistency has never been my obstacle. My challenge is to push myself beyond my threshold whether it’s get those few extra reps or for the extra mile. Over the years I’ve tried several things to help give me an edge. Here are a few of the tricks that motivate me to kick it up a notch:

• Download music that will pump you up. A mix of up-beat and slow doesn’t do it for me, I need songs that we keep me jamming.
• Talk yourself through the tough spots. When I feel I’ve reached a breaking point I remind myself of my goals (sometimes in my head and sometimes out loud) like a lean body or a tight booty – I repeat it over and over to push through the challenge.
• Find a workout partner (or a few). The key is to find a partner that will motivate you as much as you motivate them – you want to push each other rather then holding one another back.
• Remind yourself of the level you’ve achieved in prior workouts. When I find it difficult to hit a prior distance or number of reps I remind myself that I did before so I can do it again – quitting is not an option!

By Heather Hawk

We all know that finding time for fitness can be a challenge.

Whether it’s work, family, or school we all have life pulling us in several directions. Having my own company provides me the luxury of working from home a few days a week so squeezing in a workout early morning or mid-day is usually convenient. Lately, my work has had me on location most weekdays. By the time I get home I want to spend all the time I can with mygirls before their bedtime.

I was finding myself stressing out over when to fit in my workout. So I decided to combine the two activities and I’m using my playtime with my girls to be as physical as possible. My oldest, who is three, loves to crawl over and under furniture, jump, run, and climb through the jungle-gym at the park. Instead of simply cheering her on from the sidelines, I’m now right by her for all her fun and exploration.

You’d be amazedhow exhausting it can be keeping up with a three year old…I know I’m working up a sweat, burning calories, and using my muscles in very different ways.

By Heather Hawk

The Fall is a beautiful time to get active outdoors. Many people enjoy walking, running, and hiking in local parks. These cardio sessions are invigorating by themselves however a few simple changes can take these workouts to a total body training session:

• Many parks have strength stations along the paths for push-ups, pull-ups, and other movements. Take advantage of these stations along the way.
• Create your own strength stations by doing circuits of body weight exercises every 5-8 minutes during your cardio session. Perform walking lunges or step-ups on a bench for the lower body, push-ups for the upperbody, or plank holds for the core.
• Bring your resistance cords to the park and stop every 8-10 minutes for a total body circuit. The resistance cords provide you numerous exercises for the upper and lower body

By Heather Hawk

Do you ever snack while you’re watching TV or sitting at your desk? I’m guilty of the mindless snacking at times. Even though I’m snacking on some baked chips or popcorn (a slightly “healthier” treat), the low-calorie option goes out the window when I discover I’ve eaten half the bag!

I’ve always been proud of my ability to multi-task; however when noshing on snacks is one of the “tasks”, it’s time to focus my attention on the food. Distractions (of all kinds) make me forget how much I’ve consumed.

I haven’t given up my tasty treat during a weekend movie; I’ve just made a simple adjustment. Instead of taking the entire bag of baked chips to the couch, I now put a handful in a bowl to enjoy. I find that I eat slowly and savor the snack rather than devouring it and not really tasting the treat…plus I avoid the unwanted (and unnecessary) extra calories!

By Heather Hawk

When was the last time you jumped rope?

This fun activity is an effective way to burn 10 calories a minute (or more) and boost your endurance. Jumping rope continuously for just 10 minutes a day can burn the same calories as 30 minutes of jogging or 2 sets of tennis. You can also add a few minutes of jumping rope between sets of strength exercises for a great circuit workout.

In addition to challenging your heart, jumping rope helps to improve your balance, coordination, bone density, and muscle endurance.

Jump ropes are also compact, great for travel, and can be used indoors or out!

By Heather Hawk

You’ve probably heard that when it comes to getting in shape, every little bit counts.

Well, it’s true. For maximum results you want to take advantage of all opportunities. This is especially true on the days when life gets in the way of your regular exercise routine.

One way to increase your daily calorie burn is to walk everywhere you possibly can.

• Take the stairs whenever possible, this includes at home, at work, at the mall, or on your way to a doctor’s office.
• Instead of driving around the parking lot in search of the spot closest to the door, park farther away to add to your daily steps.
• At work, rather than calling a co-worker with a question, walk to their desk.

If you want to see just how many steps you’re able to add up in a day then buy an inexpensive pedometer to track your every move. Remember, to take full advantage of your daily activities, the mantra to keep in your head is “every little bit counts.”

By Heather Hawk

Are you starting to feel a crash coming on?

Instead of reaching for a coffee, get moving to banish the mid-afternoon slump. A study from California State University found that a brisk 10-minute walk is enough to boost energy levels for up to two hours. Even a short spurt of exercise will improve blood circulation to the muscles and the brain.

For a quick pick-me-up, walk outside or around your office building. If your work attire does not include sneakers then keep an extra pair under your desk for your energy walk.

Next time you are slumping, go for a walk—it is a natural energy boost that is healthier and more effective than sugar or caffeine!