Nutrition & Lifestyle Coaching
Nutrition and Lifestyle Coaching for
Every Body
Whether you've already made positive steps forward in your wellness journey—or feel like you've tried everything with little success—we'll meet you where you're at.
Making positive, consistent, and longterm changes to your lifestyle isn't easy.
It's hard to know where to start given all the conflicting advice out there. And when you do take positive steps—like exercising or changing your diet—you may not get the results you want and lose motivation.
Or maybe you've already established a good workout routine, but you can't seem to shed weight around your midsection or you feel exhausted all the time—and you wonder if your lifestyle and eating habits are the culprit.
At Empower, we know that making impactful and enduring changes to our lifestyles is possible—we see it every day!
But for positive changes to stick, they need to be tailored to YOU. No templates. No one-size-fits-all recommendations.
If you want to change your lifestyle for the better and are willing to approach it with an open mind, we invite you to check out our nutrition and lifestyle coaching programs.
Choose a kickstart program or from one of our 1:1 nutrition and lifestyle programs
Our nutrition & lifestyle kickstart programs
4-week fitness & nutrition kickstart program
Reset Your Ways in 28 Days
Next session starts January 27
First 10 registrants get early-bird pricing!
Are you ready to make real progress in 2025?
Kick off the year with our "Reset Your Ways in 28 Days" challenge, a four-week program designed to build lasting habits and kickstart your fitness and nutrition goals.
Throughout the challenge, you'll focus on:
Increasing your daily intake of fruits and veggies
Hitting 7,000 steps each day
Powering up your mornings with a protein-packed breakfast
Enjoying an alcohol-free month for a natural energy boost
The program includes two InBody body composition scans (valued at $90) at the start and end and four in-person group workouts (valued at $100) to help you track and see your progress.
What's included:
2 body composition scans with report analysis (scheduled at your convenience)
4 unique 45-minute training sessions at the Empower (Saturdays at 4:00 pm)
Weekly challenges to build essential skills that reinforce healthy habits
A personalized protein plan to fit your needs
Sample meal plans and fibre tracking tips
Mindset tips and nutrition strategies to support you through the 28 days. Receive tools to manage cravings, overcome setbacks, and build confidence in your choices
Daily email support and encouragement directly from Coach Amy to guide you every step of the way, answer questions, and keep you focused on your goals
This challenge is delivered in a hybrid format, combining online guidance and in-gym workouts to fit your schedule while maximizing motivation.
Only 20 spots are available! Sign up and start 2025 with a purpose.
No gym membership is required, and everyone is welcome.
1:1 nutrition & lifestyle coaching
One-time, 1-to-1 counselling session to reset your wellness journey
Get Started
In this one-hour nutrition and lifestyle counselling session, Coach Amy will talk with you about your wellness and lifestyle goals in a warm, caring, and non-judgemental environment over Zoom, in the privacy of your own home.
She'll also arrange for you to come into the gym for a body composition analysis (optional) to accurately assess where you're body is at.
Based on this conversation and analysis, Amy will design personalized lifestyle and nutrition strategies that are built specifically for YOU, taking into account your body, goals, and life commitments.
And you can start to implement those strategies immediately!
You can book multiple 1-to-1 nutrition and lifestyle counselling sessions over time to track your progress, update your plan, and stay accountable to your goals. Alternatively, you may choose to sign up for our 3-month "Stay With It" nutrition and lifestyle counselling program.
No membership required. Sign up anytime.
One-time, 1-to-1 counselling session to build on your hard work at the gym
Level Up
If you're consistently working hard at the gym but have reached a plateau in your results—such as struggling to trim your waistline or maintain your energy levels throughout the day—then this one-to-one nutrition and lifestyle session is for you.
We'll start with a body composition test at the Empower gym to get a measurable, accurate assessment of where your body is at in terms of lean muscle and fat mass.
Coach Amy will then review the results with you over Zoom (in the privacy of your own home) to discuss your goals and habits and start to uncover what might be holding you back.
You'll walk away with do-able recommendations that you can use to uplevel your gym performance and have you looking and feeling better. Even small changes can yield big results!
You can book multiple sessions over time to track your progress, update your plan, and stay accountable to your goals. Alternatively, you may choose to sign up for our 3-month "Stay With It" nutrition and lifestyle counselling program.
No membership required. Sign up anytime.
3-month, 1-to-1 counselling program
Stay With It
In this program, Coach Amy provides you with ongoing nutrition and lifestyle guidance and support over three months to keep you accountable and manifest real, measurable changes in your lifestyle and body.
The program starts with:
One 1-hour counselling session over Zoom, in the privacy of your home
One body composition session with report analysis
You'll then receive:
Two 30-minute Zoom counselling sessions (months two and three)
Two more body composition sessions and report analysis (months two and three)
Weekly online check-ins to track your progress
Regular adjustments to your program to maximize your results
Continuous support and encouragement to help make you successful
At the end of three months, you'll have established new, positive habits, achieved some real, measurable results, and have a clear path forward for better health.
No membership required. Start anytime.
1-to-1 personal fitness training
Get Moving
Our 1-to-1 personal fitness training sessions make an excellent complement to our nutrition & lifestyle programs.
Movement has to be part of any healthy lifestyle—but what works best for you can be very different from someone else.
As with our nutrition & lifestyle coaching, our personal fitness training is customized to meet you where you're at. Soon you'll find that coming to the gym is the very best part of your day—and you're reaching your wellness goals faster.
Talk to Coach Amy to learn more.
Included in all our nutrition and lifestyle coaching programs
Real, measurable results with body composition analysis
Weight and body mass index (BMI) are common measures that people use to track their path to better health. There's only one problem: they're wildly inadequate and often misleading.
At Empower, we use a bioelectric body composition analyzer to measure how much lean mass and body fat mass you have.
In just 15 seconds, these devices will generate a detailed report of your muscle, fat, and water values, including lean mass and fat values in different segments of your body. All you have to do is stand on the device and hold the electrodes.
Your coach will walk through the report with you and use it as a guide to develop and refine your nutrition and/or exercise program to put you closer to your health and fitness goals. You'll get your own copy that you can keep as a benchmark of your body composition at that moment in time.
We incorporate bioelectric body composition tests into all of our nutrition and lifestyle coaching programs. They can also be purchased separately—no membership required.
Check out what our coaches have to say
Words of wisdom about nutrition and fitness from our blog
Empower Holiday Nutrition Checkpoint
Hello friends, how are you feeling out there; festive, fried, or somewhere in between?
As we jingle through December and inch closer to a new year, it’s easy to get tangled in media-inspired food rules, stressing about when to eat, labeling foods as “good” or “bad,” or worrying about every bite we take. However, getting stuck in “weeds" of nutrition can prevent us from mastering the basics. One way to pluck yourself out this situation is to focus on what truly matters:
✅ Eating whole foods
✅ Consuming enough protein and fiber
✅ Balancing your portions with your activity levels
Embracing these principles will help you navigate the indulgences of the holidays so that you have a spring in your step come January! If your diet is feeling on shaky ground, grab a cup of green tea, take a breath, and dive into our knowledge booster below.
Holiday Nutrition Checkpoint🎅
1. How many grams of protein are in a palm-sized portion (3 oz) of turkey breast?
A) 15g
B) 26g
C) 35g
Answer: B) 26g Tip: Start with protein! Turkey is lean, filling, and helps you balance the rest of your plate so you don’t overdo the heavier side dishes.
2. How many calories, fat, and carbs are in 1 cup of homemade stuffing?
A) 30g carbs, 10g fat, 200 calories
B) 25g carbs, 5g fat, 150 calories
C) 20g carbs, 12g fat, 180 calories
Answer: A) 30g carbs, 10g fat, 200 calories Tip: Enjoy stuffing carefully. Balance it with fiber-rich veggies like Brussels sprouts or green beans to stretch it out. Less is more here.
3. How many grams of protein are in 1 cup of cooked Brussels sprouts?
A) 2g
B) 4g
C) 6g
Answer: B) 4g Tip: Don’t skimp on the greens! Brussels sprouts are low-calorie, fiber-packed, and add a small protein boost. They are a great choice for rounding out your plate.
4. How many calories and grams of fat are in a shot (1.5 oz) of Baileys Irish Cream added to coffee?
A) 80 calories, 3g fat
B) 120 calories, 5g fat
C) 150 calories, 7g fat
Answer: C) 150 calories, 7g fat Tip: Ask yourself, “Do I really need this hit?” A festive splash of Baileys can add up fast and leave you feeling depleted. Try a lighter swap like peppermint-flavored creamer or almond milk with a dash of cinnamon instead.
5. How many calories and grams of fat are in a piece of shortbread (approx. 1.5 inches square, 28g)?
A) 120 calories, 7g fat
B) 150 calories, 9g fat
C) 200 calories, 10g fat
Answer: B) 150 calories, 9g fat Tip: Avoid using shortbread as a quick energy fix. Pair it with protein (like a boiled egg) or healthy fat (like almonds) to stay full longer and avoid eating the whole tin.
6. What is the best strategy to avoid overeating at Christmas dinner?
A) Skip breakfast to "save room" for dinner.
B) Start with protein and fiber-rich veggies, then enjoy smaller portions of sides and desserts.
C) Avoid dessert completely.
Answer: B Start with protein and fiber-rich veggies, then enjoy smaller portions of sides and desserts. Tip: Stick to your once-a-year favorites and slowly enjoy. Quality over quantity makes all the difference here.
7. What’s one way to deal with emotional eating triggers over the holidays?
A) Distract yourself with a short walk, a glass of water, or a deep breath.
B) Avoid all “bad” foods to resist cravings.
C) Eat everything in sight to get it out of your system.
Answer: A) Distract yourself with a short walk, a glass of water, or a deep breath.
Tip: Pause, reflect, and ask yourself: “What do I really need right now?” Often, the answer isn’t food.
🎄 Give Yourself the Gift of Nutrition Simplicity in 2025 🎄
If you wish to focus on nailing the basics like protein, fiber, whole foods, and handling emotional eating triggers, Empower's Reset Your Ways in 28 Days is the perfect way to start the year.
🎁 What’s inside?
✅ Build simple habits that fuel your goals and energy.
✅ Learn real-life strategies that simplify food choices without stress.
✅ Kickstart 2025 with confidence, balance, and tools that last a lifetime.
🎅 We have 7 early bird priced spots left! Join us! 🎅🥦
Wednesday Whip It👨🍳
To Make:
20 Best Meatball Recipes from the Pioneer Woman
LMNT Pre-Workout Blended Coffee
🎄 Coconut Sparkler 🎄
A Christmas Mocktail
1/2 cup unsweetened 100% cranberry juice
Juice from 1 small orange
1/2 cup unsweetened coconut water
1/2 cup sparkling water
1/2 teaspoon vanilla extract
Fresh cranberries and orange slices (optional garnish)
Ice cubes
Instructions:
Fill a glass with ice cubes.
Pour in the cranberry juice, orange juice, and coconut water. Stir gently to combine.
Top with sparkling water for fizz.
Add a dash of vanilla extract and a few cranberries if wished.
Calories: 78
Last Lift Over Forty class of 2024!👊
Wednesday WOD
Warm up
2 rnds
DB RDL L/R
Side plank L/R
Db jump over
Db shoulder press/ push press
Db Russian swing
Tech
Push press
KBS
Box jumps
Wod
Jack
20 min Amrap
10 push presses 75/115#
10 KBs 1/1.5 pood
10 box jumps 20/24”
Badger after tearing through 150 WB/Burpees last week in 15 minutes something!👏
About Coach Amy
Coach Amy is on a mission to help people become the best versions of themselves by providing personalized workouts and nutrition and lifestyle coaching in a safe, fun, motivating, non-threatening environment.
From her work in healthcare, Amy has seen firsthand the difference a fit and nourished body makes in handling the challenges life throws at us. Health is our real wealth—and exercise and nutrition are our best medicine!
It's never too late to get started. Don’t let your past fitness experiences or beliefs about aging and nutrition define your limits.
You can learn more about Coach Amy by checking out her bio and reading her blog posts.
TESTIMONIALS
What our members say about Coach Amy's programs
"I always come away feeling great"
"I really enjoy working with Amy, she completely understands my needs. There are days where I struggle to exercise, but am very confidant that Amy will adjust my session accordingly.
I would absolutely recommend sessions with Amy. She is very supportive, understanding and an all round great trainer. I always come away feeling great, and that I have achieved my goal of working out to improve my health and fitness!"
- Tamar G.
"Encouraging and motivating"
"Amy is genuinely interested in her clients. She wants to help us achieve our goals and likes to educate and share her knowledge about training and fuelling the body. She is
encouraging and motivating without being pushy.
Amy’s passion for exercise, training and living in a healthy way is positively infectious. She does her work with compassion, curiosity and patience…and always with a smile."
- Kerstin M.
"A champion in my corner"
"Sometimes you need someone in your corner to give you advice, give you a gentle push or just to have someone who is listening. Amy is there every step of the way with keen insights and thoughts, a champion in my corner, someone to keep me on track and someone who tells me that what I have done is enough, even when I feel like I am failing."
- Erin T.
Empower
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