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.
When we think about building strength, sleep often gets overlooked. Yet, it's one of the most crucial elements for recovery, mental clarity, and overall well-being. Have you ever tried to put your mind to a consistent sleep routine, or do you simply collapse into bed whenever the day allows?
The first step is to embrace the concept that sleep is essential for building strength, especially as we grow older, and it needs to be coveted and treated like gold. Stop the skimp! Without proper sleep, our bodies miss the critical time required to recover, rebuild, and recharge. The effects are more than just feeling tired. Poor sleep can start a vicious cycle of fatigue, cravings, overeating, and sub-par workouts. Last weekend, for instance, I couldn't stop eating and was not prone to the best choices. I was constantly hungry, but what my body really needed was rest. Working out today was grueling! Sound familiar? If you feel trapped in a loop of exhaustion, unhealthy snacking, and sluggish gym sessions, the root cause could be a lack of quality sleep. Personally, I am looking forward to an early night and starting fresh tomorrow!
How to Get a Good Night's Sleep: Considerations
Recognize that the things we consume in the evening can help us drift off peacefully or keep us awake. Late-night caffeine, sugar, and alcohol can wreak havoc on your sleep cycle. Alcohol, for instance, might knock you out quickly, but as it leaves your system, it disturbs your natural sleep stages, often waking you up in the middle of the night and putting you at risk for tossing, turning, and rumination.
While regular physical activity promotes better sleep, overdoing it can have the opposite effect. Too much exercise can raise cortisol levels, leaving you wired instead of tired. Finding the right balance between effort and recovery is crucial for optimal rest.
Sleep deprivation also messes with your hunger hormones. When you're sleep-deprived, the hormone ghrelin spikes, driving cravings for high-calorie, sugary foods. You're also more likely to overeat, sabotaging your progress. This is why fatigue can be a diet killer—it lowers your resistance to comfort foods and clouds your decision-making around nutrition.
In our upcoming Fall Fitness Challenge, establishing a sustainable and healthy sleep routine will be a key focus. By joining us, you'll get tailored guidance to create a personalized bedtime schedule that fits your lifestyle, helping you build consistent habits for better sleep over time. Imagine waking up feeling refreshed, more energized, and empowered to make healthier choices throughout your day. You'll leap out of bed and start your mornings with clarity and focus, ready to take on your fitness and nutrition goals!
If you're curious to see how your sleep can impact your energy, fitness performance, and nutritional choices, hop aboard and experience the difference a good night's rest can make. We start on October 19th!
Wednesday Whip It: Slumber Pudding
This low sugar chia seed pudding is packed with fiber and healthy fats to support good sleep without spiking blood sugar!
3 tablespoons chia seeds
1/2 cup unsweetened almond milk (or your preferred milk alternative)
1/4 teaspoon vanilla extract
1/2 scoop vanilla protein powder (optional for added protein)
A pinch of cinnamon
Stevia or monk fruit sweetener to taste (optional)
Mix the chia seeds, almond milk, and vanilla extract in a bowl or jar.
Stir in the protein powder if using, and a small pinch of cinnamon for added flavor.
Sweeten with stevia or monk fruit if desired. Mix well with a whisk to avoid clumping.
Refrigerate the mixture for at least 2 hours or overnight to allow the chia seeds to thicken.
Stir well before serving. Optional toppings: Sprinkle of cinnamon: Adds warmth and a calming aroma, which can be soothing before bed. Crushed nuts: A small amount of walnuts, almonds, or pecans would add crunch and healthy fats without too many carbs. Unsweetened shredded coconut: Provides a tropical twist with very little sugar. Cacao nibs: A small sprinkle adds a bit of crunch and chocolate flavor without added sugar. Berries: A small handful of blueberries or raspberries would add fiber and a subtle sweetness.
Nutritional Breakdown (per serving without optional toppings)
Calories: ~180 kcal
Protein: 12g (with protein powder)
Carbohydrates: 8g
Fiber: 7g
Sugar: 1g (from almond milk)
Fat: 9g
Wednesday at Empower 2024.10.02
Warm up
2 rnds
A. B.
Step ups. Ring rows/ false grip
Kb RDL. Support hold
Then
Tabata air squats ( hold number quality reps)
Mu floor progression
Tech
Wall balls
Box jumps
Deadlifts
MU
Wod
15 minute
Min 1: 20 wall balls 14/20#
Min 2: 15 box jumps 20/24”
Min 3: 10 deadlifts @55% 1rm
Min 4: max ring MU
Min 5: Rest
(In busy classes we will stagger by 1 minute)
Cool down
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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