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
Adulting in the Gym: What's Going Down?
On Saturday, we held the draw for the Empower Intramural Teams. The 30 athletes who signed up were randomly divided into three teams of 10. The first person drawn per team was assigned temporary team captain. Teams reserve the right to switch this leadership. Will they?
Meet the teams … almost.
Currently, teams are working through the initial Challenges of putting together their rosters, determining a fearless leader, choosing a team name, and creating a pictorial representation of their squad. While we wait for their reveals, here are some fun facts:
🧮 The Average Age of this year's Intramural team athletes is 45.3 years. Removing the youngest and oldest only shifts it slightly to 45.0 years.
📊 The Median Age. Smack in the middle of the pack? 46 years old.
👶 Youngest vs. Oldest There is a 57-year age gap between these two.
📅 Decade Breakdown. Who’s repping in each age group?
🔹 20s: 7 people
🔹 30s: 4 people
🔹 40s: 5 people
🔹 50s: 12 people
🔹 60s: 0 people
🔹 70s: 2 people
✅ All athletes are 19+. Adult only teams this year. What will that mean?
✅ The teams include past Spirit of the Open winners and previous Intramural championship captains. Expect a showdown! .
Stay tuned to Empower’s Instagram, Facebook, and blog for updates on the teams, and their progress!
Go. Teams. Go!
💪🔥🏆
Are you on the fence about joining the Open? Check out The Touch’s post for insights to help you decide. Empower has 15 athletes registered so far. We’d love to have you join us, whether that’s competing, doing a workout at Friday Night Lights or coming to cheer on your friends and/or family!
28 Days to Reset Your Ways: The Final Countdown
We’re in the final stretch! Our 28 Days to Reset Your Ways challenge wraps up this Sunday, and our Resetters have been sticking to it. This week, they’ve been working on:
🥦 Consuming 800 grams of fruits & veggies per day.
🚶 Hitting 7000 Steps a day, easier with the clearer streets.
🏋️ The Saturday workouts at 4 PM have been a lot of fun and it has been great to meet in person to talk about the week, share tips and get in some extra movement! 👊
New at Empower: 12-Week Personalized Nutrition Coaching
Fueling your body is just as important as training it. That’s why we’re introducing our 12-week personalized nutrition coaching program, designed to help you build sustainable habits that support your goals.
🍽 Break free from nutrition ruts and overwhelm
🔥 Boost your energy, recovery, and overall health
🥦 Master the basics to keep nutrition simple and effective
We can’t underestimate the power of food. It shapes how we feel, move, and live every single day.
Click Fuel to learn more.
Wednesday Whip-It: Anti-Inflammatory Eating
I’ve been focusing on anti-inflammatory foods to support joint health. The BC Arthritis Society offers some simple recipes. I recently made their spiced red lentils. I’ve shied away from lentils and other beans due to their higher carb count. Now, I am considering shifting to a Mediterranean-inspired diet of less red meat, more plant-based proteins, healthy fats, and whole foods to assess its impact on joint function and overall wellness.
Spiced Red Lentils Recipe Review: This was a tasty dish, not that spicy, but it felt heavy and did not have enough protein, so I added a piece of salmon. It was warm and comforting and would be best heaped on a bed of broccoli or greens to spread it out. I would not add use the sides they recommend. My son liked it!
One of a couple servings.
Wednesday WOD
Every 3 minutes until failure, complete 2 rounds of:
3 toes-to-bars
3 kettlebell swings
25-foot kettlebell walking lunges
♀ 35 lb
♂ 53 lb
Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.
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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