Empower Blog

May Missions: Building Strength for Life

May 01, 2024•3 min read

Pull Yourself Up: May Skill Focus

Pull-ups are more than a competition skill or neat thing to be able to do; they're a functional exercise that translates into real-world strength. Whether you're hauling yourself up a cliff during a hike, pulling yourself out of the pool or onto a boat, or lifting yourself off the ground after a fall, the ability to pull your body weight up is essential in countless situations. Embrace the work! This month we challenge you to think of pull-ups as more than a gym exercise; view it as a practical tool for a more capable and resilient you, ready to take on whatever life throws your way. Your time and effort will pay dividends. We promise!

To Do:

Complete a one-minute pull-up test on May 1st. Choose your hardest option, i.e., ring row, banded pull-up, kipping pull-up, strict pull-up and record how many reps you complete in a minute. Log your score in ZP. We will re-testing on May 31st.

When you come to the gym this month make sure you complete the day’s pull-up practice mission:

May 1st to 5th: 2 rounds: 1 min lat pull-ups, 1 min gorilla rows.

The class coach can help you get set up.

Beach Body Boost: 6-week Summer Fitness Challenge

🌟 Dive into summer with our Beach Body Boost Challenge! Join us for nutrition guidance, core strengthening, and ruck workouts for your best beach-ready self. Reveal those sculpted muscles and shine with strength this summer! Challenge runs from May 27th to July 8th, 24. Sign-up TBA.

Lift over Forty: Women’s Strength and Nutrition Program

New program starting in June. Designed specifically for women over forty, this transformative program is focused on helping this unique demographic develop strength, vitality, and confidence. With tailored workouts and nutritional support, participants will build lean muscle and boost their metabolism and energy. Join a group of supportive like-minded women and embrace the power of lifting weights and eating for strength development! Check out OG’s blog post tomorrow for more information.

Yin and Pin

I participated in Lotus’s last Yin and Pin session earlier this year and it was a fabulous, relaxing, healing and destressing experience. So much so, that I will be back for a second session this Sunday! Perhaps you’d like to join me. It is in a great calming space just up the block from the gym.

Easy May Meal.

Try making this quick and tasty 40 gram protein meal. One serving below:

Grilled Chicken Quinoa Bowl

Ingredients:

4 oz grilled chicken breast (about the size of a deck of cards)
½ cup cooked quinoa
1 cup vegetables, use your favourites, i.e., broccoli, carrots, spinach.
A dash of olive oil

To prepare:

Season chicken with salt, pepper or any other spices you wish.
Grill chicken breast until fully cooked, about 5-7 mins per side, depending on thickness.
While chicken is cooking, heat oil in a pan over medium heat, add vegetables and sauté until tender, about 5-7 minutes.
Once chicken is done and somewhat cool, slice into strips.
In a bowl, layer the cooked quinoa, grilled chicken strips and sauteed vegetables. Sprinkle with green onions and tamari.

Make it easier! Use a rotisserie chicken and pluck off what you need.