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
How to Feel Great on Monday Morning
The weekend can be a time to recharge or a time when your nutrition and fitness goals get derailed. If you’ve ever hit Monday feeling sluggish, bloated, or frustrated with yourself, you’re not alone.
Here’s the truth: weekends make or break progress. They can either set you up for success or make it feel like you're starting over every Monday. But with a few key strategies, you can thrive through the weekend!
Weekend Wins: Small Tweaks, Big Result!
Keep veggies easy to grab. If nutritious choices are front and center, you're more likely to eat them. Pre-chop some veggies or have a bowl of fruit ready.
Hydration is key. Dehydration can trick you into thinking you're hungry when you're really just thirsty. Keep a water bottle handy all weekend.
Skip the booze . Yes, I know easier said than done, but alcohol lowers inhibitions, making it easier to overeat and not choose the best food source. Try an alcohol-free weekend and see how much better you feel.
Stick to a sleep schedule. Staying up too late can lead to late-night snacking and exhaustion, which makes healthy choices harder the next day.
Plan fun, non-food-related activities . Make weekends about adventure, not eating and drinking. Try a hike, a new workout class, or treat yourself in some other way! Redefine fun!
If weekend habits are holding you back from reaching your weight loss or body composition goals, I’ve have a plan for you. My new 12-week nutrition coaching program will help you master the weekend so you wake up on Monday feeling strong, energized, and in control.
If you are you interested or know someone who might be? Let’s have a chat! I’d love to help you hit your goals without the weekend setbacks. Reach out, and let’s make a plan that works for you!
🏆 Leaderboard Update: Heading into 25.2
After some adjustments for calculation errors, here’s where the teams stand as we move into Workout 25.2!
🥇 Snatch Me If You Can 749
🥈 WOD Busters 682
🥉 The KettleBellends 587
Psychics in the midst! Each team accurately predicted two of the 25.2 movements, earning themselves 60 points. Impressive foresight! 💪 It is going to be a tough fight this week.
💪 Godspeed, teams! 💪
Saturday Make-Up Day with Coach HardRock
Not sure what to do? 🤔 Let HardRock guide the way! 🎸
Open Workout 25.2
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups
Rest 1 minute between rounds.
5 rounds for time of:
35 double-unders & 200-meter run
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs
♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box
♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box
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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