Nutrition & Lifestyle Coaching
Nutrition and Lifestyle Coaching for
Every Body
Whether you've already made positive steps forward in your wellness journey—or feel like you've tried everything with little success—we'll meet you where you're at.
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.
Choose from 1:1 sessions or a 6-week kickstart program
1:1 nutrition & lifestyle coaching
One-time, 1-to-1 counselling session to reset your wellness journey
Get Started
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.
One-time, 1-to-1 counselling session to build on your hard work at the gym
Level Up
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.
3-month, 1-to-1 counselling program
Stay With It
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.
1-to-1 personal fitness training
Get Moving
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.
Nutrition & lifestyle kickstart programs
Current session started October 19. You can still join!
6-week kickstart program
Fitness & Nutrition Challenge
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!
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.
Check out what our coaches have to say
Words of wisdom about nutrition and fitness from our blog
Did You Know? 7 Ways Food Can Impact Your Mood & Joints
Are your food choices affecting your mood and mobility?
Take this short quiz to explore the link between what we eat, how we feel, and joint aches and pains.
🧠💪🥕
Which type of fat is known to have anti-inflammatory properties that may help reduce joint pain?
a) Trans fats
b) Saturated fats
c) Omega-3 fatty acids
d) Omega-6 fatty acids
Answer: c) Omega-3 fatty acids
Omega-3s, found in fatty fish like salmon, chia seeds, and walnuts, can help reduce inflammation and ease joint pain. Top 12 here.
True or False: Eating refined sugars can lead to mood swings and increased feelings of anxiety.
Answer: True
Eating refined sugars causes a rapid spike in blood sugar, followed by a quick drop, leading to mood swings and irritability. This also triggers stress hormones, which can increase anxiety. To stabilize mood, choose complex carbs like whole grains.
Fix: Eating an adequate amount of protein can help curb sugar cravings by stabilizing your blood sugar levels. When you consume protein, it slows down the release of glucose into the bloodstream, preventing the rapid blood sugar spikes and crashes that often lead to cravings for sweets. Protein also keeps you fuller for longer, reducing the likelihood of reaching for sugary snacks in between meals
Good sources of protein include lean meats, fish, legumes, and nuts, and incorporating these into your meals can help prevent those cravings. Additionally, protein-rich snacks like Greek yogurt or a handful of nuts can be helpful in managing sugar cravings throughout the day. Click links for more sugar busting tips.
Which of these foods is rich in antioxidants and can help combat inflammation, potentially easing joint pain?
a) Almonds
b) Spinach
c) Blueberries
d) Whole wheat bread
Answer: c) Blueberries
Blueberries are packed with antioxidants like vitamin C and anthocyanins, which help fight inflammation.
Tip: Keep a large bag of frozen blueberries in the freezer at all times!
Which vitamin, commonly found in citrus fruits, plays a key role in immune function and helps the body absorb iron?
a) Vitamin D
b) Vitamin C
c) Vitamin B12
d) Vitamin A
Answer: b) Vitamin C
Vitamin C, found in fruits like oranges, lemons, and strawberries, supports immune health and enhances iron absorption from plant-based foods.
Tip: Adding a source of Vitamin C to meals can improve iron absorption. For example, having a spinach salad (rich in iron) with lemon juice as a dressing boosts iron absorption, making your meal even more nutritious!
True or False: Spicy foods can cause inflammation and worsen joint pain.
Answer: False
Actually, spices like turmeric and ginger have powerful anti-inflammatory properties, making them helpful for reducing joint pain.
20 spicy anti-inflammatory dinner recipes
Which vitamin is essential for mood regulation and is often found in leafy green vegetables?
a) Vitamin D
b) Vitamin C
c) Folate (Vitamin B9)
d) Vitamin E
Answer: c) Folate (Vitamin B9)
Folate, found in spinach, kale, and broccoli, is vital for mood regulation and supporting mental well-being. 15 foods high in folate.
What’s a common effect of dehydration on mental well-being?
a) Improved focus
b) Irritability and fatigue
c) Euphoria
d) Reduced anxiety
Answer: b) Irritability and fatigue
Even mild dehydration can cause irritability, fatigue, and difficulty concentrating.
Tip: Don't leave home without it! Water bottle!
Which food group should be increased to help fight both inflammation and low mood?
a) Refined grains
b) Processed meats
c) Whole grains and legumes
d) Sugary drinks
Answer: c) Whole grains and legumes
Whole grains and legumes provide fiber and nutrients that can help reduce inflammation and boost mood stability. Check out these choices.
True or False: Dairy products are always inflammatory and should be avoided to reduce joint pain.
Answer: False
While some people may have sensitivities, dairy products like yogurt can provide probiotics, which may reduce inflammation.
Matter of personal preference!
Which mineral is important for bone health and reducing joint pain, and is found in foods like almonds and leafy greens?
a) Calcium
b) Magnesium
c) Zinc
d) Potassium
Answer: a) Calcium
Calcium is crucial for maintaining strong bones and reducing joint pain. You can find it in almonds, leafy greens, and dairy products.
Tip: Pay attention to your intake. Are you getting enough?
The recommended daily calcium intake varies depending on age and gender:
Adults aged 19-50: 1,000 mg per day.
Women over 50 and men over 70: 1,200 mg per day.
Children and teenagers: 1,300 mg per day for strong bone development.
Wednesday Whip It!
Golden Milk
Ingredients:
1 cup unsweetened milk of your choice (almond, coconut, or regular milk)
1/2 teaspoon turmeric powder
1/4 teaspoon ground ginger (or fresh grated ginger)
1/4 teaspoon cinnamon
A pinch of black pepper (helps with the absorption of turmeric)
1 teaspoon honey or maple syrup (optional, for sweetness)
Note: You can buy Golden Milk powder too.
Instructions:
Heat the milk in a small saucepan over medium heat or microwave it.
Add turmeric, ginger, cinnamon, and black pepper.
Stir well, bringing the mixture to a gentle simmer for about 5 minutes, allowing the flavors to blend.
Remove from heat, add honey if desired, and pour into your favorite mug.
Anti-Inflammatory Properties:
Golden milk contains turmeric, a powerful anti-inflammatory ingredient due to its active compound curcumin. Curcumin helps reduce inflammation in the body, making it beneficial for joint pain and overall health. Ginger and cinnamon are also known for their anti-inflammatory and antioxidant properties, further boosting the drink's health benefits.
Tip:
Consider replacing your morning coffee with a cup of golden milk. It’s a soothing, caffeine-free option that can help reduce inflammation and start your day with a sense of calm!
Wednesday WOD
The Touch got into action this morning and PR'd this one by 4 secs!
Warm Up:
5 minutes
10/10 leg out rocks
5 Inch worms with push up
50 ft oh plate carry
Then
3 rnds
3/3 RDL's
5 Bent over row
30 sec Handstand hold
Tech
Deadlift
HSPU
Wod
Diane
21-15-9
Deadlift 155/225#
HSPU
Cool Down
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.
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