Empower Exercise Studio | Sport & fitness instruction
Empower Exercise Studio
Phone: +61 408 598 667
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24.01.2022 If you had a spare half hour today, how would you spend it? Go for a walk, sit and read a chapter or three, grab a coffee with a friend, clean the house, do some washing, go for a run/swim/bike ride, sit and relax with a cuppa, do some yoga, have a cat nap, watch tv, phone a friend, do nothing, jump on FB... Half an hour might not seem like a lot, but you'd be amazed at what you could actually do with it.... Time is the great equaliser. On any given day, you only get 24 hours. How you spend them is up to you. What if you had half an hour every day? That's 3.5 hours a week. Would you still choose the same option as above? You may not think half an hour is much but imagine what you can achieve with 182 hours a year...
24.01.2022 September is Dad's month. We want to celebrate the men in our lives so this month, it's bring a bloke for free! Join us for your first group - Tuesday/Thursday 5:30pm for Warrior Workout (circuit) or Wednesday 9:30am (boxing) and your fella (partner, husband, brother, next door neighbour...) trains for free.... Spaces are limited so get in quick!
23.01.2022 How has your start to 2021 been? Did you enter it with excitement, trepidation, enthusiasm, apprehension? One thing that never changes regardless of the external factors is the importance of your own health and fitness. You may not be able to control much this year, but you can take control of what you choose to do. Make conscious choices when it comes to your health. Don't leave it up to chance. Choose WHAT foods you will fuel your body with. Choose WHEN you will engage in... exercise. Choose WHERE you put your energy. Take control today. Contact us for more info. Limited places available.
22.01.2022 What's your health & fitness story? Is it like an epic drama such as "Gone with the Wind"? Or is it an ill-fated tragedy like "Romeo & Juliet"?... Maybe it's repetitive and never ending like "Ground Hog Day". Is it more of a disaster like "2012" or a strange world like "Alice in Wonderland" where everything gets tipped on it's head? Maybe it has multiple sequels that seem to get bigger and better each time such as"Fast and Furious". Or perhaps it is a never ending classic that just rolls with the times and keeps branching out like "Star Wars"? Is it a horror, an adventure, a love story? What every your story is, own it. Be the author. The director. The main star. Don't be content to sit in the wings or part of the audience. You get to decide your own story. So what's it going to be?
22.01.2022 Life span vs Health span... We are living longer than ever before in history, BUT it's debatable if those extra years are actually healthy ones. Are you doing everything you can to increase your health span as well as your life span? Exercise and nutrition are two key areas that you should be focusing on if you want to live better, not just longer.... Need some help? Contact us to find out more.
22.01.2022 Carrot or carat? And what do they have to do with me being fit??? What's the biggest or hardest physical challenge you've had? Maybe it's running a marathon, climbing Mt Roland or losing 10kg... You didn't just wake up one day and do it did you? Maybe for Mt Roland, highly unlikely for a marathon and you definitely didn't drop 10KG in a day!... You set a goal, you planned, you put in effort and you worked towards that goal. Nothing big ever happens by accident. My question is who where you being to achieve what you did? What was your mindset? Where was your focus? What were you prepared to do to achieve your goal? What were you prepared to give up or go without? Are you a stick or carrot/carat person? Are you chasing gain or moving away from pain? When we have a goal we are either moving toward something (gain) or moving away from something (pain). Who do you need to be todayto reach your goals?
20.01.2022 Groups recommence this week! Do you prefer to workout with others? Find you lack the motivation to do things on your own? From HIIT (high intensity interval training), CIRCUIT and BOXING, with 6 groups a week we have something for everyone. ... Come along and try - first group free!
20.01.2022 Last few days to take advantage of $5 for your first class! Although this offer finishes on Monday, any classes booked in by Monday can still take advantage of it. Get in quick!
18.01.2022 The World Health Organisation (WHO) define health as: "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." This definition has held since 1948.... How do YOU define health?
18.01.2022 Here's a thought: "Do the most important thing first each day and you'll never have an unproductive day"
17.01.2022 2020 - it's not over yet! There's still time to own it. What did you want to achieve at the beginning of this year? What is still achievable? What have you needed to put aside due to COVID? What can you do instead? What have you let slip due to laziness or procrastination? Your book isn't written yet for this year- we're not even to the final chapter. Take a moment today & think about what achievements or goals you want to look back on for this year and say despite COVID, I got it done!
16.01.2022 Have you taken a step towards your health and fitness yet? When it comes to doing something we have three options: 1. take action towards what you want 2. take action away from what you want, or... 3. take no action (which is really option 2). By taking no action (procrastination) we are only moving further away from what we want. The steps don't need to be big, but we do need to make that move. Start small, start with something achievable and stick at it. As you build momentum, the steps will become easier and you'll start to get the reward of progress. Not sure where to start? Go for a walk. Join a challenge. Jump on a bike. Join a class... Your choices are endless. Make a start today and have an awesome week!
14.01.2022 Who loves a good audio book? We've just finished listening to "Genius Foods" by Max Lugavere. All about the brain and how what we eats interacts with and impacts it. Fascinating stuff! Heaps of facts and figures and research for those who like the nitty gritty, yet also very easy to listen to and understand the concepts.... What's your fav audio book recommendations?
13.01.2022 How do you cope when life gets hectic? Do you reach for the chocolate or the wine, or do you go for a run, or do a class? Research tells us that when we get pushed for time our exercise is usually the first thing that gets sacrificed. ... It should be the last. Exercise helps us cope with stress. It provides mental clarity and assists in balancing our stress hormones. It aids sleep, prevents many illnesses and strengthens our immune system. People who exercise tend to make better food choices, sleep better, have a more positive outlook. In fact there are no down sides to exercise. So when life gets busy, no skip on your exercise. Find a way to make it work. Commit to a group, a training partner or a trainer. Everyone can find time if they try. It doesn't have to be hours at a time. A quick fast walk, a set of push ups, a half hour group. There are so many ways you can incorporate exercise into your life. Need some help - we're here for you!
12.01.2022 How well do you know your heart? Measuring your heart rate is easy, and it’s a good way to evaluate your general health because it gives you an idea of how your heart is performing. How to Measure Your Heart Rate:... Today, most fitness devices can monitor your heart rate through the day as you rest, exercise and work. There are even some great apps you can download for your smartphone. You can also check your heart rate manually: While resting (having taken no caffeine or exercised in the last 3 hours), gently press your index and middle fingers to the inside of your wrist or against the side of your neck just below your jaw. Count the number of beats that occur in 15 seconds. Multiply by 4 to get your resting heart rate. Repeat it a couple of times to get a more accurate reading. What is a Normal Heart Rate? There is no exact measurement for a normal heart rate, as this changes depending on activity, age, medications and fitness levels. However, there is a good range that you should aim for, which is about 60-100 beats per minute when you are at rest. If your heart rate is slower than that, it’s called bradycardia, and if it’s faster, then it’s called tachycardia.
09.01.2022 What are the 1-2 things that if you get them done today, you'll go to bed content?What are the 1-2 things that if you get them done today, you'll go to bed content?
09.01.2022 How do you finish these sentences? I CAN... do anything I put my mind to. I WILL... never give up.... I AM... strong, determined and brave. Go on, go be you!
08.01.2022 Don't forget September is "bring a bloke" month! Bring your fella and he'll get his first class for free After all why should girls have all the fun Spaces are limited so contact us today to secure yours (& his)
07.01.2022 Our bodies are not built to sit around. They are built for movement. To run, to jump, to bend, twist, lift, push. Don't let all that functionality go to waste!
06.01.2022 Today is the perfect day to put a Spring into your step! Start small or start big, the key is just to start. Winter is over so you can't use that excuse any longer. Don't know where to start? Contact us today and we can help find your path. Hurry though, limited spaces available!
06.01.2022 One of the single most important things we can do to keep our hearts in great shape and prevent coronary diseases that put us at risk of sudden cardiac arrest is fitness according to the Heart Foundation. But some days it's hard to find the time to fit that 'planned' exercise in, right? Exercise doesn't have to be wrapped up in a red bow to be effective. It's not about getting it right or making it big every time, but doing something everyday. Here are 3 simple suggestions:... Steps max out your steps. Walk to the shops, walk around the block, walk the dog, the kids... just walk. Clean Cleaning your home is a real, all-round workout that raises your heart beat, gets oxygen flowing and works out your muscles. It can burn as much as 200 calories an hour! Turn waiting into workouts stuck somewhere? Focus on tensing and holding your core muscles (pelvic floor, abs, and butt muscles) as well as thighs for 30 seconds, then releasing before repeating.
05.01.2022 Do you exercise because you love to, or because you "have" to? What if you didn't need to exercise for your health, your weight or your strength, would you still do it because of how it makes you feel? Something to ponder....
03.01.2022 What do you need to do to create more health in your life? Is it fitness? Less stress? A job you love? Health means different things to different people. There's classical medical health (the absence of disease), physical health (the absence of ailments), mental or emotional health, financial health... ... What does health mean to you? And what do you need to do to get it?
03.01.2022 Fit and healthy is not an accident. A chance encounter with broccoli and a pair of runners won't achieve it. It is not a single good choice to have a healthy meal or do some exercise, but a series of deliberate choices that lead to an overall result. Being fit and heal thing is therefore planned. Contact us today if you need a better plan or help in making better choices for a sustained and continual fit and healthy life.
03.01.2022 Did you know.. Scientists estimate that every kg of muscle you have burns about 12 calories a day while at rest (yep that's right when you're NOT exercising). A kilogram of fat on the other hand only burns about 4 calories a day. ... Now remember this is at rest. Muscles burns about triple the amount of calories as fat. So 5 kg's of fat would burn around 20 calories a day, while 5 kg's of muscle burns around 60. Cool, but those numbers aren't really that impressive, right? However over a year, 5 kg's of muscle burns 21,900 calories while 5 kg's of fat burns 7,300 calories in a year. Starting to sound a bit more impressive right. What it really means though is that by building your muscles not only do they burn calories while you're working out, but while you're at rest too!
02.01.2022 Osteoporosis & bone health Our bones are living tissue. They are constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone. Osteoporosis causes bones to become weak and brittle. ... In some people, they become so brittle that a fall or even something as simple as a coughing fit can cause a fracture. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine. According to Osteoporosis Australia, 70% of fractures occur in women, 30% in men. 1 in 2 people will never regain full mobility after a hip fracture. Strength and weight bearing exercise are a huge part of preventing bone density loss and maintaining strength and stability in our joints. Don't put it off until you're 50, 60 or 70. Start prevention NOW. Message us to find out how we can help you get healthy, fit and strong.
02.01.2022 Random fact: the average person has 30 trillion cells.... Who knew
02.01.2022 Only 3 spots left in our Tuesday 5:30 Warrior Workout. Don't miss out - book today. Last chance to join this class for only $5!
01.01.2022 There's still a spot or two in tonights Warrior Workout group at 5:30. This circuit-based group will get your heart pumping and leave you feeling fabulous. The Australia Health Authorities recommend 150 mins of moderately intense exercise a week - this will knock over 30 of those minutes and you don't even have to think about what to do! Come and join us at 5:30. Message below to secure your. spot
01.01.2022 What ever it takes!
01.01.2022 What’s your favourite way to start the day?What’s your favourite way to start the day?
01.01.2022 Tuesday musings....
