Nutrition & Lifestyle Coaching
Nutrition and Lifestyle Coaching for
Every Body
Elevate Your Health with Empower's Habit-Based Nutrition Program
Empower’s Habit-Based Nutrition Program is 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 program is 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 program!
1:1 Nutrition Coaching
12-week Program! Start Anytime!
Get Fit for Life
Empower's 1:1 nutrition program is designed to provide comprehensive, 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.
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!
What's Included in Our 1:1 Nutrition Coaching
Initial Assessment
Determine your baseline with an InBody body composition scan, measurements, and a detailed lifestyle and nutrition screening to set a strong foundation for success. (Note: InBody scan is optional)
Personalized Game Plan
Start with a 1-hour virtual session where you’ll work with your coach to set clear goals, define actionable strategies, and create a tailored nutrition roadmap that fits your life.
Biweekly Support Meetings
Check in every two weeks via Zoom (30 minutes) to track progress, address challenges, and adjust your plan for continued success.
Weekly Email Support
Stay on course with consistent guidance and motivation from your coach to keep you focused and inspired.
Practical Resources
Access a comprehensive nutrition guidebook packed with easy recipes, educational content, tools, and tips to help make healthy living attainable and enjoyable.
Coach Amy shares her approach to healthy living
Help Your Athletes Succeed with Good Fueling
How the Right Fuel Empowers Young Athletes to Succeed
Fueling young athletes goes far beyond just providing energy for practices and games—it's about setting them up for a lifetime of health, confidence, and strength. Imagine watching your child pour their heart into their sport, feeling proud yet a bit nervous as they push themselves. Now, think about the role nutrition plays in supporting that journey. Proper nutrition doesn’t just impact their physical abilities; it shapes their focus, stamina, and resilience. It’s the silent teammate that helps them push harder, recover faster, and reach new heights.
Growing bodies have unique needs. Without the right nutrients, kids risk fatigue, injuries, and missed opportunities to build solid foundations. Every bite they take is a building block, not just for stronger muscles and better endurance, but for developing confidence and self-belief. And as parents, coaches, and supporters, we have a chance to teach them early about the power of food. Teaching young athletes to value what they eat can make them not only better athletes but healthier, happier individuals. After all, isn’t that what we want for them—not just victories on the field, but in life?
As we navigate the holidays, we need to help our athletes make healthy choices to support their training and maintain a strong immune system.
If you have a child who needs a fun strength and conditioning program for off season training or wants to get stronger, come check out Empower Youth Fitness and Development Program!
See you at the gym!
-OG
Thursday Workout
Warm-up | 6:00 – 8:00
1 set:
20 jumping jacks
10 alternating scorpion stretches
20 plank hip taps (same side)
5 air squats
1 set:
:30 handstand hold
10 pike push-ups
:30 active bar hang
6 Cossack squats
1 set:
:30 handstand hold
10 scap pull-ups with wide grip
6 toe touch to deep squat
Tech | 2:00
Power snatch
Strict HSPU
Specific Warm-up | 5:00 | PVC/EB
6 snatch grip deadlifts
6 deadlift shrugs
6 muscle snatches
6 overhead squats
6 hang power snatches
6 power snatches
Snatch Building | 10:00
3-5 power snatches at 60-65% of 1RM
3-5 power snatches at 70-75% of 1RM
3-5 power snatches at 80-85% of 1RM
Strict Handstand Push up Practice | 5:00
3-5 kipping handstand push ups
3-5 strict handstand push ups
OR:
2 sets:
3-5 handstand push ups using a box
BREAK | 2:00
WOD
21-15-9 reps for time of:
Power snatches
Strict handstand push-ups
♀ 95 lb
♂ 135 lb
Intermediate option:
For time:
21-15-9 reps
Power snatches
12-9-6 reps
Strict handstand push-ups
♀ 65 lb
♂ 95 lb
Beginner option:
15-12-9 reps for time of:
Power snatches
Dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Stretching | 3:00
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.
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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