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
This is Tough - But You are Tougher
First, a huge shoutout to longtime Empower member HHH for her vision and help with this year's Friday Night Lights decorations and set-up. It looks amazing, and the messaging inspires us daily. Thank you, HHH!
HHH judging Smash through 25.1 yesterday.
Empower Affiliate Leaderboard Update
All told, we have 35 athletes registered this year. Nice work, Empowerites! 25 athletes are competing as part of an Intramural team and 10 athletes are soloists.
Notable:
-Bobo has joined us this year. Yay Bobo!
-We’ve calculated at least four athletes registered for their first Open: Salsa, Timothy, Rocky, and Turbo.
-Returning youth competitors The Force and F-Bomb tackled 25.1 RX. Those weights aren’t light!
-Iron Dam & Pebbles continue to prove that strength only increases with age, holding strong in the 70+ division.
-We have families competing together with HHH, Smash, and F-Bomb the biggest crew this year.
-Shine is keeping her streak alive with her 9th consecutive Open. Way to stay committed!
We know life is hectic, but showing up for this challenge will pay off in strength, mindset, and resilience. Keep going!
Week 1 Intramural Standings: 🍁Snatch Me If You Can Takes the Lead!
After a strong showing in Week 1, Snatch Me If You Can has jumped into the lead, leaving the even playing field that prevailed in the dust. Here’s where things stand:
🥇 Snatch Me If You Can – 614 points
🥈 WOD Busters – 498 points
🥉 The KettleBellends – 317 points
Captain Spice. Will she lead a 3rd team to victory?
How They Took the Lead...
Participation Power.
Snatch Me If You Can racked up 515 points from workouts & judging, WODBusters was 2nd with 405 points and Kettlebellends came in with 225 points.
Full-Team Bonus Snatch Me If You Can was the only team to have every member complete 25.1, earning a 50-point bonus.
Division Placement Points
Snatch Me If You Can secured 24 division points
WOD Busters earned 18 division points
The KettleBellends were close behind with 17 division points
Close division race with WOD Busters and The KettleBellends nearly tied! We'll share a detailed breakdown next week.
The most competitive heats in the division battles are:
Women 50-54 & 55-59. Solid competition.
Open Men & Women. Stacked divisions.
How Do Teams Close the Gap?
Max Out Workout Points Every workout completed = 5 points. Get after it!
Friday Night Lights = Big Points 20 points this week, 25 next week. Show up to clean house.
Judging Pays 10 points per athlete judged = easy money.
Bonus Points Are GOLD 50 points for full-team completion of 25.2 or 25.3.
Week 2 Challenge: WOD Predictions! Nail all 3 movements = 155 points. Game-changer.
Week 3 Challenge: Team Cheer or Song in Costume 🕺🎤 = Send it in - points TBA
Key: Maintain a determined mindset. Stay Superbowl Strong
🍁Will Snatch Me If You Can keep the fire lit, or get too comfortable?
🔔Can The KettleBellends prove that the fight isn’t over yet?
🕵️Will WOD Busters sleuth their way to the front?
Stay tuned!
March Meals & Mindset🌷
New Month. New Focus.
March Challenge: Limit eating out! How many meals can you make at home this month?
🔹 Pack your lunch instead of buying it.
🔹 Set a goal: If you eat out 3x a week, cut it to 1-2x.
🔹 Go for a takeout-free weekend.
Why? Less money spent, fewer extra calories, and you control what’s on your plate.
Crockpot Comeback: Easy Carnitas for Busy People
This weekend, my son and I hit Richmond Center Mall after cleaning out my father-in-law’s assisted living suite, reward for our efforts. We spotted a new Mexican place, checked out the menu, and I thought, "We can make all of this. Let’s go!"
A quick stop at Save-On on the way home, a dusted-off crockpot on Sunday morning, and boom—the easiest, most delicious carnitas ever. I’ve been loving it on a bed of broccoli and sweet potatoes.
Easy Carnitas Recipe
What you need:
✅ Pork Shoulder
✅ Salt, pepper, cumin, garlic powder - you choose
✅ Onions chop coarsely.
✅ Salsa
✅ Tabasco for a kick
How to make it:
1️⃣ Lay chopped onions in the bottom of your crockpot.
2️⃣ Rub spices onto your pork & place it on top.
3️⃣ Add salsa + Tabasco i.e. 1 cup salsa and dashes of tabasco
4️⃣ Set to high for 6 hours.
5️⃣ Shred and return to crockpot for 30 mins. Heat oven to 400. Lay a cookie sheet with parchment paper. Scoop out shredded meat by ice-cream scoop on place on cookie sheet. Crisp it in over in 5-10 mins flat.
How to Use It:
🌮 Tacos
🥗 Bowls
🍛 Salads
Reality bites
Wednesday WOD
5 rounds for time of:
35 double-unders
200-meter run
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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