Nutrition & Lifestyle Coaching
Nutrition and Lifestyle Coaching for
Every Body
Elevate Your Health with Empower's Habit Based Nutrition Program
Empower’s Habits-Based Nutrition Programs are designed to help you achieve lasting wellness with personalized, sustainable strategies. Whether your goal is weight loss, muscle gain, or simply feeling your best, our programs are tailored to complement your fitness routine and support your overall health.
With an abundance-focused approach, we emphasize building positive, lifelong habits to naturally ‘crowd out’ unhealthy choices. Through practical guidance, stress management strategies, and mindfulness techniques, we provide you with the tools to create meaningful, lasting changes. You’ll also develop valuable skills like meal planning, making it simpler to create meals that align with your goals and fit into your lifestyle.
Empower yourself to live healthier, stronger, and more confidently with our expert nutrition coaching programs!
Kickstart Healthy Habit Nutrition Program
4-week group fitness & nutrition kickstart
Reset Your Ways in 28 Days
Next session starts January 27
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 this 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 your progress.
What's included:
2 body composition scans with report analysis
4 unique 45-minute training sessions at the Empower (Saturdays at 4:00 pm Feb 1, 8, 15, 22)
Weekly challenges to build essential skills that reinforce healthy habits
A personalized protein plan to fit your needs
Sample meal plans and fiber 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
Sign up and start 2025 with a new fun, health and fitness learning opportunity! No gym membership required!
1:1 Nutrition Coaching Foundations Program
Empower Foundations
Empower's Foundations Nutrition Program is designed to provide comprehensive, 1:1 habits-based nutrition and lifestyle coaching to help you build sustainable, long-term health. Over the course of 12 weeks, this program provides the structure, tools, and support you need to establish a solid foundation for achieving your fitness and wellness goals.
Here’s what’s included:
Initial Assessment: Start with an InBody scan, measurements, and a detailed lifestyle and nutrition screening to establish your baseline.
Personalized Game Plan: A 1-hour virtual startup meeting to set clear targets, expectations, and actionable strategies tailored to your needs.
Biweekly Support Meetings: Check in every two weeks with your coach via Zoom (30 minutes) to assess progress, adjust plans, and address challenges.
Weekly Email Support: Stay on track with regular coach check-ins and guidance to help you maintain momentum.
Practical Resources: Utilize a nutrition guidebook packed with recipes, educational content, tools, and tips to make healthy living sustainable.
This program emphasizes accountability without adding unnecessary burden, offering practical strategies, monthly progress tracking with InBody scans and measurements, and a clear roadmap for success!
Contact: [email protected] to learn more or get started!
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
Are You Up To It?
Friends, it’s that time of year again! The CrossFit Open is just around the corner, offering us a chance to check in on our health and fitness.
How are you feeling? Are things going great, or could you use a boost?
I’m always working on my health and fitness. It’s never a “done deal.” Challenges help me stay focused, especially through life’s ups and downs. Staying fit and growing stronger takes consistent effort, and that’s why we run challenges at Empower, to give you tools and strategies to keep moving forward.
Whether the Open is your focus or not, our upcoming 28 day challenge provides a way to get a leg up for the year ahead.
If you are competing, we have 36 days until the 2025 CrossFit Open! How are you fueling for your performance? Do you do anything special or is it business as usual? The Open tests your strength, skill, stamina, and your preparation. Would you like some help to get ready?
28 Days to Reset Your Ways Starts January 27th!
This 28-day challenge is designed to help you:
Fuel Up for Performance: Optimize your fruits, veggies, and protein consumption.
Move More: Build a daily walking practice to increase your resilience.
Cut Alcohol: Sleep better, recover faster, reduce bloat, and elevate your health!
The challenge ends just three days before the Open, leaving you stronger, more focused and with a tool kit your can draw from to grow your health in the year ahead!
Imagine hitting the end of February with:
Four alcohol-free weeks under your belt for improved recovery and focus.
A daily habit of hitting 7000 steps to boost endurance and reduce stress.
A consistent, nutrient-dense diet to fuel workouts, recovery and life!
A health streak under your belt.
If you wish a Challenge we're here! 28 Days to Reset Your Ways isn’t just about nutrition and fitness. It’s also about showing yourself what’s possible when you set your mind to it! We’d love to have you on board! Join us here and we’ll send you our guidebook and materials to get started.
Pic: Resetter Viper prepped for Monday's Challenge start.
Wednesday Whip: Make the Healthy Choice the Easy Choice🥦
Return of the simple Veggie Bucket. Are your vegetables calling to be freed from the crisper? Increase the likelihood of eating your vegetables by prepping and storing them in a breathable container that’s easy to grab.
Options that hold up well:
Carrots: Crunchy, sweet, and satisfying.
Celery: Hydrating and perfect for dips.
Peppers: Vibrant, crisp, and packed with flavor.
Broccoli: Bite-sized and loaded with nutrients.
A little prep today equals healthier choices tomorrow!✌️
Wednesday WOD
Warm up
10/10 calf raises
15/15 hip swings
Then
A. B.
Su. Leg out rock
Side touch. Wrist stretch
Du. Full body rocks
Tech
Clean
Thruster
Du
Wod
17.5
10 rnds
9 thrusters
35 DU
Cool down
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
Contact Us
© Copyright 2025 | Design by Zen Planner