Nutrition and Lifestyle Coaching for
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!
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!
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)
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.
Check in every two weeks via Zoom (30 minutes) to track progress, address challenges, and adjust your plan for continued success.
Stay on course with consistent guidance and motivation from your coach to keep you focused and inspired.
Access a comprehensive nutrition guidebook packed with easy recipes, educational content, tools, and tips to help make healthy living attainable and enjoyable.
The other day I was chatting with some members and they were saying how they come to the gym but don’t necessarily like to work out. They want to be fit to do the things in life they want. They have adventures planned for bike trips or hikes or a multitude of activities but coming and doing what sometimes feels like a grind is just not exciting. Being at the gym isn’t always fun, especially if you are feeling tired but we know we feel better after we work out.
As a youth coach, keeping it fun is really important to keeping them engaged and wanting to do more. When it’s fun the kids will work harder, and get fit and not even realize the impact it is having on their muscles and brain!
This past week, I took some time to move away from traditional CrossFit style classes and had the JV’s do a move a heavy object class and a race against the clock obstacle carry.
As a team they had to move objects in the gym from the platform over to a corner. It included items such as boxes, plates, med balls and anything else they wanted. They picked light things and heavier items like a 45# plate. What was funny to me was the kid who picked the 45# plate, I don’t think is 45# himself! But he could roll it.
Some items required teamwork and they all had to communicate with each other. On the outside looking in it definitely looked like chaos and I was just wrangling cats but they kids were having a blast. The first round took over 4 minutes to move everything. I was, I think you can do better. The second round they shaved off more than a minute. They were sweaty, smiling and laughing and having a great time. The equipment they moved was not light. Let’s just call this Functional Fun Fitness!
The biggest problem for the coach is that I can’t make all classes like that, so I will return to a little more of a grind less chaotic fun but including a game at the end of class always helps.
I laughed at one point on Tuesday when Coach Spice and Savitar were watching. I’m sure they think I’m completely crazy!
The best part is I get to play too and have fun. I said last night to the Elev8 class. Best job I’ve ever had!
Whether it’s Family Fit or Varsity or Junior Varsity or Homeschool PE, bringing play into the class is always a win!
For more information on the Empower Youth Fitness and Development program go out to our webpage! Empower Youth Classes
See you at the gym! -OG
Thursday Workout
Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
3 GHD sit-ups
6 burpees to a 6-inch target
6 GHD sit-ups
9 burpees to a 6-inch target
9 GHD sit-ups
… Continue to add 3 reps to each exercise until time expires.
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.
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.
"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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