Nutrition and Lifestyle Coaching for
Making positive, consistent, and longterm changes to your lifestyle isn't easy.
It's hard to know where to start given all the conflicting advice out there. And when you do take positive steps—like exercising or changing your diet—you may not get the results you want and lose motivation.
Or maybe you've already established a good workout routine, but you can't seem to shed weight around your midsection or you feel exhausted all the time—and you wonder if your lifestyle and eating habits are the culprit.
At Empower, we know that making impactful and enduring changes to our lifestyles is possible—we see it every day!
But for positive changes to stick, they need to be tailored to YOU. No templates. No one-size-fits-all recommendations.
If you want to change your lifestyle for the better and are willing to approach it with an open mind, we invite you to check out our nutrition and lifestyle coaching programs.
In this one-hour nutrition and lifestyle counselling session, Coach Amy will talk with you about your wellness and lifestyle goals in a warm, caring, and non-judgemental environment over Zoom, in the privacy of your own home.
She'll also arrange for you to come into the gym for a body composition analysis (optional) to accurately assess where you're body is at.
Based on this conversation and analysis, Amy will design personalized lifestyle and nutrition strategies that are built specifically for YOU, taking into account your body, goals, and life commitments.
And you can start to implement those strategies immediately!
You can book multiple 1-to-1 nutrition and lifestyle counselling sessions over time to track your progress, update your plan, and stay accountable to your goals. Alternatively, you may choose to sign up for our 3-month "Stay With It" nutrition and lifestyle counselling program.
No membership required. Sign up anytime.
If you're consistently working hard at the gym but have reached a plateau in your results—such as struggling to trim your waistline or maintain your energy levels throughout the day—then this one-to-one nutrition and lifestyle session is for you.
We'll start with a body composition test at the Empower gym to get a measurable, accurate assessment of where your body is at in terms of lean muscle and fat mass.
Coach Amy will then review the results with you over Zoom (in the privacy of your own home) to discuss your goals and habits and start to uncover what might be holding you back.
You'll walk away with do-able recommendations that you can use to uplevel your gym performance and have you looking and feeling better. Even small changes can yield big results!
You can book multiple sessions over time to track your progress, update your plan, and stay accountable to your goals. Alternatively, you may choose to sign up for our 3-month "Stay With It" nutrition and lifestyle counselling program.
No membership required. Sign up anytime.
In this program, Coach Amy provides you with ongoing nutrition and lifestyle guidance and support over three months to keep you accountable and manifest real, measurable changes in your lifestyle and body.
The program starts with:
One 1-hour counselling session over Zoom, in the privacy of your home
One body composition session with report analysis
You'll then receive:
Two 30-minute Zoom counselling sessions (months two and three)
Two more body composition sessions and report analysis (months two and three)
Weekly online check-ins to track your progress
Regular adjustments to your program to maximize your results
Continuous support and encouragement to help make you successful
At the end of three months, you'll have established new, positive habits, achieved some real, measurable results, and have a clear path forward for better health.
No membership required. Start anytime.
Our 1-to-1 personal fitness training sessions make an excellent complement to our nutrition & lifestyle programs.
Movement has to be part of any healthy lifestyle—but what works best for you can be very different from someone else.
As with our nutrition & lifestyle coaching, our personal fitness training is customized to meet you where you're at. Soon you'll find that coming to the gym is the very best part of your day—and you're reaching your wellness goals faster.
Talk to Coach Amy to learn more.
Join us October 19 to November 30, 2024 for our next 6-week fitness and nutrition challenge.
This program is offered only three times a year: fall, winter, and late spring—so don't miss out!
This challenge is delivered online over six weeks with some in-gym workouts and body analysis scans mixed in. It's designed to kickstart all aspects of your health, from building strength to boosting energy to enhancing your mental clarity—while having fun at the same time.
Here's just some of what you'll receive:
2 body composition sessions with report analysis (scheduled at your convenience)
2 fun sandbag workouts (October 26 & November 16, optional)
Weekly challenges
Personalized protein plan
Sample meal plans
Fiber tracking tips
Mindset mastery tools
Personalized support and encouragement from Coach Amy and your fellow participants
You'll emerge from the program feeling more vital than ever, both physically and mentally.
No membership required. Everyone welcome!
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.
The Fraser Valley Throwdown at the Richmond Oval was a smashing success! Over 300 athletes participated including an advance scout team from CrossFit Empower including four veteran masters athletes: The Touch, Hardrock, WOD Father and Motor and four teen rookies in Marcus, Piper, Fury and F-Bomb.
It was a grueling schedule with 4 events Saturday and a 3-part event Sunday. Here’s what our teens and masters took on:
Event 1: Pitch Perfect
For Reps
15 minutes
Buy In: 300ft KB Weighted Lunges
Then AMRAP:
20x 100ft shuttle run
100ft Burpee Broad Jumps
Event 2: Show Off
For Time
Time Cap: 12 mins
21-15-9
Deadlift
HSPU
Pull Ups
Event 3: Snatchtatsic
For Load
Time Cap: 5 mins
In one unbroken set:
1 Snatch Grip Deadlift
2 Hang Snatches
3 OHS
Event 4: Hang Out
For points
Max Bar Hang (3 min cap) 1 point per 10 sec
2 min Max DU (minimum sets of 10, 1 point per 10)
1 min Max Axle Bar Thrusters
Event 5: Row’d Rage
For Time
Part 1:
3 min Cap:
9 Wall Balls
9 T2B
9 cal Row
9 C&J Heavy
1 min Rest
Part 2:
6 min Cap:
15 Wall Balls
15 T2B
15 cal Row
15 C&J Medium Heavy
1 min Rest
Part 3:
9 min Cap:
21 Wall Balls
21 T2B
21 cal Row
21 C&J Grace Weight (95/135)
Each of the sections of this final event were scored separately so points wise they were equivalent to 3 events giving competitors who were trailing after day 1 (like me) an opportunity to rocket up the leaderboard with a strong day 2 performance (gracias!). Athletes unable to complete the designated reps within the time cap received a score of time cap+reps remaining.
It was a very full weekend taking up all of Saturday and Sunday but the energy was great, the Richmond Oval and surrounding area was fantastic and the events were fun (except for those lunges). Thanks to all the volunteers like Timberwolf who worked hard to help athletes through two days of mayhem.
Thanks to OG who came out all day Saturday to coordinate our Empower competitors and keep us on track. Thanks to everyone who came out to cheer us on: HHH, Smah, Iron Man, Shadow, the Dunbars, Lauren, HeeHee, Shades, V, Kimmy and the kids. Thanks to the coaches who covered classes and personal training for us at the gym while we were away playing (Big Cat, Shades, OG). And congratulations to all our intrepid Empower competitors who came out and represented us this weekend on the competition floor!
When all was said and done, most of our Empower athletes found themselves on the podium drawing comment from the announcer about Empower’s dominance.
First Place:
Motor
Piper
Second Place:
Hardrock
Third Place:
The Touch
F-Bomb
Most importantly, we had a blast. We didn’t want to promote this event until we had experienced it for ourselves and determined it was a good one for our Empower athletes and we are thrilled to report that the Throwdown organizers did a great job and are good folks who share our vision. They say they are all about the teens and 70 year olds and their competition reflects that. There are scaled and Rx’d divisions in all age brackets from teens through masters plus scaled and Rx’d team trios.
There is no qualifier which means that everyone who wants to play may come out to do so. Next year we plan on bringing a whole Empower team so that in 2025 we can podium in every division. We’re going to try to convince Motor to accept the all-important mantle of competition coordinator and get our team ready to have an amazing time when the throwdown next comes to town. Time to get on your training plan:)
Monday
2 Rounds:
1 min each:
Shoulder Pass Throughs
Skipping
Hanging Knee Raises
Power Snatches
Tech
15 min E3MOM
Minute 1: 20 sec DU
Minute 2: 3 T2B
Minute 3: 1 Snatch
WOD
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round
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.
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