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.
What is nutrition and lifestyle coaching and how might it help me? Investing in nutrition and lifestyle coaching isn't about following rigid meal plans or "perfect" workout routines. It's about helping you create sustainable wellness habits that align with where you are right now. You may be at at a stage in life where you are juggling a career, family responsibilities, and caring for aging parents. It's easy to feel like there's no time left for personal wellness. But here's the reality: prioritizing our health is a necessity, not a luxury. The foundation of our well-being lies in the small, consistent choices we make every day.
So, how do we get there? Step one, education. Good nutrition is built on our ability to put knowledge into action i.e., overcoming, "I know what to do, but I'm stuck on how to do it!" We face new hurdles in midlife such as increased stress from multiple responsibilities which makes it hard to focus on our health. We are pulled in many directions. To stay on track, consistency is essential, and consistency only happens when we have created reliable routines, which take practice i.e., faithfully attending the 6am class, meal prep on Sundays, always! Our Fall Fitness Challenge participants are an inspiring example of what's possible when you commit to daily, healthy habits. They're in Week Two, and making impressive strides hitting their fiber and protein targets and sticking to consistent workout routines. We had a great turnout for our first sandbag workout on Saturday, with challengers giving it their all!
Below are some practical ways to build nutrition habits that stick:
Start with simple goals like keeping vegetables ready for eating, preparing protein, or setting a hydration reminder on your phone. Little adjustments like these will give you steady energy to make healthier daily choices.
Make mindful eating a way of life. Commit to eating at a table without distractions like phones or TV. Tuning into your body's hunger cues can help with digestion and satisfaction and prevent snacking.
Embrace whole foods as your friends. Fruits, veggies, lean proteins, and whole grains keep you full and prevent sugar crashes. In midlife, nutrient-dense foods support cognitive focus and stamina and keep you grounded during long days.
Think of each choice as an investment in your future self. Every small action today supports a healthier you tomorrow.
Be Flexible!
Fitness is essential for aging well, and it often means letting go of the workout style of our youth. Changing bodies may need changing routines. This can be hard to accept, especially when it feels like certain movements or exercises define us. I can tell you firsthand that adapting your fitness to your current reality is a process that can be hard fought.
I've had to adjust my workouts due to a worn-out left shoulder. Surgery could help, but it's not a route I want to take, so I'm working with what I have. For me, this means letting go of overhead pressing movements and trying to kick or climb up a wall or swing around on a bar. The point is that many exercises remain to keep me strong and functional. There is such a thing as a landmine press for one!
Adapting means doing what serves your body best right now. Think of it as an evolution in your fitness journey. Our Lift Over Forty class is an example of adaptability in action. We have women prioritizing strength training as they age, focusing on building strength, bone density, and mental grit that will support them for years to come!
Brain Game
Our mindset is one of our most powerful tools, but it can be tricky as we age. We may catch ourselves comparing today's abilities to what we used to be able to do, and it's natural to feel loss over that. The key is to not let it discourage you from working on growing stronger. But here's the shift: embracing change is a gateway to growth and resilience.
When I realized my shoulder would no longer allow specific movements, I had two options: dwell on what I'd lost or find a new path. Here's what I've learned so far:
Our bodies are adaptable and resilient, but they need care and compassion. Work with your body as it is today instead of forcing yourself to meet old standards. There's power in adapting, modifying, and discovering new ways to stay strong.
Embrace change as a way to explore new strengths. Trying different movements and approaches will keep fitness fun and sustainable. A simple sled push from the gym to Trimble Park always puts me in a good mood.
Practice gratitude for what your body can still do. Shifting focus to what you can achieve now is one of the best ways to build a positive relationship with your body, regardless of limitations.
Aging is as much a mental journey as it is physical. The sooner we let go of what we "used to be able to do," the more open we are to finding joy in what we can do.
Creating Lifelong Wellness
The key to aging well is creating habits that stand the test of time. It's tempting to jump into significant changes, but small, sustainable steps lead to lasting change. Too much, too soon, often ends in the dust. Tips:
Start small. Focus on one new habit at a time. This might be adding more veggies to your meals, setting aside five minutes for stretching in the morning or taking a short walk each day. Small changes add up over time and are much easier to stick with.
Reevaluate your priorities regularly. As life changes, so do our needs. Check-in with yourself and ask, "Is this schedule still meeting my needs? If not, how can it change?" Keep what's working and adjust what isn't. Just because it has always been done this way does not mean it should still be.
Aging does not equate to slowing down, if you do not wish it to. Pay attention to your body, honor it with supportive practices, and remain curious about the path each new life stage brings.
Each day offers an opportunity to make choices that nourish and empower us. At Empower, we're here to support you in building a solid foundation for lifelong wellness!
Wednesday Whip it: The Pumpkin Seed
Did you know the average pumpkin contains about a cup of seeds? I grew up with roasted pumpkin seeds at Halloween. My mom's were the best! Do you roast yours? I usually stick to butter and salt; but might branch out this year with one of the options below. Which looks better?
Sweet Cinnamon Sugar Pumpkin Seeds
Ingredients:
1 cup pumpkin seeds
1 tbsp melted butter
1 tbsp sugar or coconut sugar
1 tsp cinnamon
¼ tsp salt
Instructions:
Preheat your oven to 350°F (175°C).
In a large bowl, mix the pumpkin seeds with melted butter, sugar, cinnamon, and salt until evenly coated.
Spread the seeds in a single layer on a baking sheet.
Roast for 10-12 minutes, stirring halfway through*
Macros (Per ¼ cup serving): 58 cals, 2g protein, 3g carbs, .5g fiber, 1g sugar.
Spicy Chili Lime Pumpkin Seeds
Ingredients:
1 cup pumpkin seeds
1 tbsp melted butter
2 tsp chili powder
½ tsp cayenne pepper (adjust to taste)
Zest of 1 lime
¼ tsp salt
Instructions:
Preheat your oven to 350°F (175°C).
In a large bowl, toss the pumpkin seeds with melted butter, chili powder, cayenne, lime zest, and salt, ensuring an even coating.
Spread seeds on a baking sheet in a single layer.
Roast for 10-12 minutes, stirring halfway*
*Note: Butter may brown faster, so watch the seeds in the last few minutes to avoid over-browning.
Macros (Per ¼ cup serving): 55 calories, 2g protein, 2g carbs, .5g fiber, 5g fat
🎃👻
Wednesday WOD
Warm up
2 rnds
False grip ring rows
Hollow rock/ cross touch
Bar hang
Db deadlift
Tech
Rope climbs
T2B
Db snatches
WOD
5 rnds
1 rope climb
10 T2B
1 rope climb
20 alt db snatches 35/50#
Cool down
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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