The Empowered
Standards & Guidelines:
The Empowered Sessions is a program intended to help members retain energy, maintain fitness and stay on a healthy routine by staying active. This program concentrates on a consistent routine as the Mind, Body and Spirit learns a healthy pattern of life and living.
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Each session can be done according to the participants needs and focus. The idea is to exercise or keep moving in order to gain energy, muscle and overall health. The Empowered are encouraged to become fit and healthy to maintain their power and potentially inspire others on a daily basis.
The Empowered program can be done in addition to other health and fitness routines, using a trainer or coach or completely on its own. The intent is to keep members moving in what ever way best suits their energetic and physical needs. So whether you are doing a 2 A Day plan with friends, working out with a group or have solo fitness activities going on, The Empowered can support your other activities or work as a sole fitness program for any member trying to stay energized.
The below Empowered Standards and guidelines outlines some helpful practices and information to help Empowered participants maintain a safe and productive health and fitness journey. The Empowered requires all participants to follow the outlined guidance to comply with safety and health procedures at The Empowered.
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Keep in mind each activity at The Empowered should be conducted at your own will and at your own risk. The Empowered is not liable for any injuries, harm or danger that may happen while participating in any event or activity. Our intent is to assist participants in becoming stronger and more powerful however, all members must use their own discretion regarding how they can or will accomplish their goals. We advise members to follow the guidance of their doctors, physical therapists and personal physicians when participating in health and fitness activities.
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Empowered 30 to 90 Day System:
Your health and fitness progress ultimately depends on your dedication to becoming a more powerful you. The Empowered believes you will experience a difference in your power and how you feel in less than 30 days however, changes in physical appearance can differ for different body types, lifestyles and other aspects of each individual.
The Empowered Program is intended to assist members on a 30 - 90 day journey into becoming more active and maintaining that energy. We offer recommended Diet Plans that are easily adjustable for specific needs and goals, along with Workouts that cater to a persons lifestyle and condition. Once this 90 day journey has been successfully completed the Empowered Health and Fitness Community suggests that members continue with a Fitness plan or activities that best suits their needs. Members can always repeat any portion of the plan, move to a more advanced level or try another program even if it is not with us. Again, we are always here recommending plans that help members stay energized and empowered. our main purpose is to assist the collective in being a more powerful version of Oneself.
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Recommended order of Workout Programs and Plans:
1. Jump Start Program: This Program is great for those just getting started and we recommend participants try this program for 3-5 weeks or until they feel or see improvements in their energy and health. Great for Starting
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2. Spiritual Fitness: Empowered Inc has a Spiritual Fitness affiliation with our Spiritual service and recommend this service at all times. You can access this feature in our Energized Plan along with other social feature of The Empowered community. Along with Prayer, Meditations and Spiritual Growth these activities can be done on a constant basis. We recommend always participating in one or more Spiritual activities as it is an integral part of our Health and Fitness. Great at all times.
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3. Diet and Meal Plans: The Empowered's Diet and Meals Plans consist of the Energized Diet, Empowered Diet, Power Plant (Vegetarian) Diet, and Power-Surge Diet Plans. These plans work perfectly with the Empowered Workout Plans however, they are also good to go along with other fitness activities as well. The Boot Camp Meal Menu is also great to go with other activities but it is encouraged to follow plans as specified as well as following instructions from your Doctor, Personal Physician and Nutritionists. Great at any time.
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4. Boot Camp: This is a 2.5 week program recommended for those who are in the Height and Weight standards and are looking to challenge themselves in their Diet and Fitness. If you are in fair shape but just starting or re-starting your Health and Fitness journey this Program should be great for you. Best after Jump Start.
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5. Warrior Workouts: Once you've graduated Boot Camp, Warrior Workouts are a good way to take it up a notch and continue your journey of Health and Fitness. This are Intense Workouts but simple Plans to help you learn how to perform certain exercises properly and get an Advanced or even Extreme Workout. Best after Boot Camp.
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6. Super Human Workouts: These Workouts are Advanced and above and only recommended for those who have completed a Physical Fitness Evaluation with Strong results. These Workouts can be pretty intense and are designed to push your limits. Good for Advanced Members after Warrior Workouts.
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7. Empowered Workouts: This Program is the only Program recommended after taking the Empowered Questionaire. The Questionaire will place you in one of the Plans that can be found in the Empowered Program along with an appropriate Diet Plan. These Workouts can also be placed first as one of the first Plans that you do. However, because they can be started or re-visited at anytime and are always great for staying empowered this Plan can be done before or after any other Workout. Again, this Program is always great to do and of course it is Empowered, Inc's signature program. Great at all times.
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The Energized Membership:
with Empowered, Inc.
The Empowered Energized Membership plan allows participants to chat with members of the community, share photos and messages and stay empowered.
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Energized Members receive access to the full Empowered social community:
- Share photos and messages.
- Access the Chat Space and chat with other members.
- Direct access to the Spiritual Fitness Community.
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Members must abide by the following rules to continue their membership:
- Be considerate and respectful of others.
- Be decent and respectful to yourself.
- Use your messages/photos to uplift the community.
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This means there should be no nudity, excessive profanity, or indecent behavior displayed or shared via the Empowered, Inc. Health and Fitness Community. The Empowered "Chat Space" and "Community Posts" are not regularly monitored. Members are encouraged to report violations of the Standards and Guidelines immediately using the 'Contact Us' feature and The Empowered will do our best to stop and prevent violations from taking place.
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Things to consider using he Chat Space and Energized features:
- Do not share personal information or private details in the Chat Space or with the public Community.
- Do not accept advice or health and fitness recommendations that may be harmful or go against Doctors orders.
- Do not share or display advice or health and fitness recommendations that may be harmful to others or the community.
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Know that The Empowered reserves the right to discontinue any membership at will, for any reason that is out of line with the Empowered Standards and Guidelines.
The Empowered does not give refunds. Discontinued memberships will stop payments for the following months upon discontinuing the membership. We hope everyone can enjoy their experience here and become even more powerful with The Empowered variety of Health and Fitness Plans.
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Safety Guidance:
The Empowered, LLC advises all participants to follow the guidance of their Doctor or Personal Care Physician. Before participating in any Health and Fitness Program it is advised to ensure you are in condition for certain activities and dieting plans. Participants should go over their health and
fitness plans as well as any goals with their doctor. Evaluate any health and fitness concerns you may have before starting the journey.
To help ensure safety during physical activity, The Empowered encourages participants to follow the Health and Fitness plans along with any dieting and nutrition plans in moderation. The Workout plans and routines at The Empowered are designed to help participants follow an activity according to their condition, ability and goals. It is advised that participants are honest with themselves about their condition and ease into the appropriate Health and Fitness exercise.
Along with following any doctor's orders some exercise safety precautions to include wearing the appropriate gear, staying hydrated and gaining the proper nutrients is necessary. Participants should take time to warm up and cool down to transition in and out of exercises safely. Be sure to follow any Conditioning, Warm Up, Cool Down and Victory Drills to help engage the muscles in a safe manner. Performing Stretches and Yoga can also be helpful in this process if muscles
seem tight or painful to move.
If you have a injury due to strained muscles or other fitness injury you may want to ask you doctor to refer you to a Physical Therapist or find a Fitness Trainer to help you have a better health and fitness experience.
Below are some Safety precautions to always follow:
- Do not put yourself at risk regarding people, places or things
(equipment) during Workouts. A good rule to follow is if you feel
uncomfortable trust your instincts.
o Do not give your personal information or too much details about
yourself to anyone you do not know well.
o Do not Workout in locations or areas where you feel uncomfortable,
unsafe or unsure of the conditions.
o Do not continue to use equipment or perform an exercise if it is
painful or too uncomfortable.
- Do not exercise outdoors if you are feeling ill or weak.
- Do not Workout Outdoors alone.
- Protect your joints. Wear knee pads, elbow pads or other
protective gear as needed.
- Maintain the proper form and posture during exercises.
- Do not discount your recovery time. Take the proper time to recover
and relax your body.
- Be sure to wear the appropriate clothing and proper gear for Workouts
and the specific activity you are participating in.
- Visit a medical facility, doctor, and/or physical therapist in case of an injury or medical
emergency.
- Be sure to stay up to date with your doctor's visits and check-ups.
Safety for Indoors:
- Follow the proper use of gym equipment. Read instructions or follow
proper demonstrations for machines and equipment when exercising. There are
good descriptions and videos all over the web to get accurate examples of
how to perform exercises and how to properly utilize workout equipment.
- Be sure to have a clean and clear area or space before exercising.
Safety for Outdoors:
- When exercising or performing activities outdoors it is important to
be aware of your surroundings. Participants are advised to be mindful of
their environment and avoid areas that are not ideal or safe for Working
out.
- Look both ways before crossing the street.
- Headphones, music and other noise should not be played too loud
where participants cannot hear passing cars, dangerous activity or other
activity requiring attention.
- Check the weather in your area. Plan ahead and prepare yourself
to be safe and effective in the conditions of your environment and atmosphere.
It may be a good idea to have a secondary workout space or gym in case of
harsh conditions.
- Check the conditions of your workout grounds and area. Be sure you
are able to avoid things such as mud, glass, 'wild' animal life, etc. to be safe
and effective in your workout routine.
- Avoid exercises in dark hours.
- Ensure that you are seen in dark hours. Wear bright, reflective
clothing items or light if you must exercise in dark hours.
Workout Partner:
- If possible, do not exercise alone. Indoors or outdoors it is always safe to
ensure you have a partner you can trust in case of emergency or if you
require assistance.
- Always ensure someone knows your Workout location and walk/run
route. Someone you trust should be able to locate you if there is an
emergency or concern.
- Always provide someone you can trust your Workout start time and
projected end time. Someone you can trust should be able to know if you have
not returned at the usual or protected time.
o Contact your designated person after Workouts so they know you are
back safely.
o It may also be a good idea to have distress words or code phrases to
indicate if you are in an unsafe situation.
o Setting up procedures in case of emergency can also be a wise
discussion. For example you may want to ensure your person knows to contact
you after 15 minutes or a given period of time if you have not contacted
them at your projected return time.
- Keep your phone or means of communication on/near you in case of an
emergency.
Additional Safety Tips:
- Practice proper hygiene. Proper hygiene is imperative to maintaining
health and a strong immune system.
- Ensure that your Diet is balanced and appropriate to fit your energy
level, health needs and fitness plans.
- Take note of any changes in your body for progress and set backs. It may be helpful to keep a fitness journal for Workouts and Dieting.
- Adjust Workouts for changes. You may need to increase, decrease or change the intensity of your Workouts and/or Diet Plan depending on your condition. For example if you become pregnant or patterns of life change you may need to re-evaluate your health and fitness abilities.
- Never push someone into doing or performing something they are not willing, able or ready to do.
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Diet and Nutrition Tips:
- Eat earlier in the day. To stay well energized and keep your digestive system functioning at its peak, try not to eat too late. Eating when your body is most active can help burn calories and fat better. Consider cutting of meals 1 to 2 hours before bedtime (unless recommended later meal times, see doctor or nutritionist for further advice).
- If snacks are a must try snacking on healthier food. Popcorn, Trail mix, fresh fruits and vegetables are much healthier than processed, artificially sweetened or fatty treats and snacks.
- Avoid eating in excess. Over eating can be a key factor in gaining weight and feeling sluggish. Once you have eaten a meal you should still feel full yet energized. Your entire meal should be about the size of a small dinner plate (and not stacked up high). If you know you have had the proper nutritional serving on your plate even if you still feel slight hunger it is often ok to get up from the table and save room for your next meal.
- 3 meals a day is not always for you. Sometimes only one or two meals will do with a snack or two throughout the day. As always follow your doctors orders however, eat based on your nutritional needs and not necessarily common practices.
- Make sure you are eating adequately, be sure to get what you need in nutritional value and avoid skipping periods of eating especially if you are working out or highly active.
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Physical Fitness Evaluation/Test:
The Physical Fitness Evaluation or Test is designed to help you and/or your trainer observe your physical strength and endurance. To be considered passing you must follow all test guidance outlined in the Standards of the event, meet the Height and Weight Standards during the time of the event and meet the score of "Weak" or above. For Warrior Mode you must have met a score of at least "Decent" to pass and for Super Human Mode you must have met the score of "Strong" or above. All scores and further details are outlined on the Evaluation page. It is recommended to take a Physical Fitness Test every three months.
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Height & Weight Standards: (Extreme Basic Standards)
The below Empowered Height and Weight Standards measure height in inches and weight in pounds (lbs). The Empowered Height and Weight Standards are to help individuals maintain a healthy condition for their natural body and organic gender. These charts are focused on those individuals in fair to excellent health conditions. It is a good idea to weigh yourself the morning of any Physical Fitness Test or Evaluation, as apart of monitoring your progress or physical stability. If you currently do not find yourself meeting the below standards following the proper health and fitness routine, to include diet, may help you get there. As always it is advised to consult a doctor, personal physician, physical therapist and or fitness trainer to go over any health and fitness concerns and goals you may have prior to any examinations.
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*Charts are derived from Military Standards (approx. year 2020).
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Men (Male) - Height & Weight by Age:
Women (Female) - Height & Weight by Age:
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CAUTION: If you smoke or drink or are subject to second hand smoking it is advised that you understand the health risks and dangers toxins and alcohol may cause to the body. This risk can greatly affect your health and it may be best to speak to your doctor for help with quitting or cutting back.
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Empowered, Inc. Health and Fitness Community