Nutrition & Lifestyle Coaching

Nutrition and Lifestyle Coaching for

Every Body

Elevate Your Health with Empower's Habit Based Nutrition Program


Empower’s Habits-Based Nutrition Programs are 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 programs are 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 programs!

Kickstart Healthy Habit Nutrition Program

4-week group fitness & nutrition kickstart

Reset Your Ways in 28 Days

Next session starts January 27

Are you ready to make real progress in 2025?

Kick off the year with our "Reset Your Ways in 28 Days" challenge, a four-week program designed to build lasting habits and kickstart your fitness and nutrition goals.

Throughout this challenge, you'll focus on:

  • Increasing your daily intake of fruits and veggies

  • Hitting 7,000 steps each day

  • Powering up your mornings with a protein-packed breakfast

  • Enjoying an alcohol-free month for a natural energy boost

The program includes two InBody body composition scans (valued at $90) at the start and end and four in-person group workouts (valued at $100) to help you track your progress.

What's included:

  • 2 body composition scans with report analysis

  • 4 unique 45-minute training sessions at the Empower (Saturdays at 4:00 pm Feb 1, 8, 15, 22)

  • Weekly challenges to build essential skills that reinforce healthy habits

  • A personalized protein plan to fit your needs

  • Sample meal plans and fiber tracking tips

  • Mindset tips and nutrition strategies to support you through the 28 days. Receive tools to manage cravings, overcome setbacks, and build confidence in your choices

  • Daily email support and encouragement directly from Coach Amy to guide you every step of the way, answer questions, and keep you focused on your goals

Sign up and start 2025 with a new fun, health and fitness learning opportunity! No gym membership required!

Fitness and nutrition programs in Vancouver

1:1 Nutrition Coaching Foundations Program

Empower Foundations


Empower's Foundations Nutrition Program is designed to provide comprehensive, 1:1 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.

Here’s what’s included:

Initial Assessment: Start with an InBody scan, measurements, and a detailed lifestyle and nutrition screening to establish your baseline.

Personalized Game Plan: A 1-hour virtual startup meeting to set clear targets, expectations, and actionable strategies tailored to your needs.

Biweekly Support Meetings: Check in every two weeks with your coach via Zoom (30 minutes) to assess progress, adjust plans, and address challenges.

Weekly Email Support: Stay on track with regular coach check-ins and guidance to help you maintain momentum.

Practical Resources: Utilize a nutrition guidebook packed with recipes, educational content, tools, and tips to make healthy living sustainable.

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!

Contact: [email protected] to learn more or get started!

One-to-one nutrition and lifestyle counseling in Vancouver

Included in all our nutrition and lifestyle coaching programs

Real, measurable results with body composition analysis

Body composition testing in Vancouver

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

To be an effective learner, you must possess the ability to set your ego aside.  To open yourself up to the possibility that you do not yet know everything there is to know.  That you are not yet an expert in this domain.

Cultivating Humility: Are You Coachable?

January 10, 20254 min read

Maintaining a beginner mindset is difficult.  No doubt you are accomplished in your life.  Maybe you are a parent, maybe you’ve risen to a high level of expertise in your field, maybe you are a teacher or leader in your own right.  You are the one calling the shots, setting the standards, being the boss.  How very difficult then to don the mantle of learner, to surrender yourself to the coaching of another, someone who may be younger than you, someone who may not yet have accomplished everything you have in life.

It is great practice.  On Monday and Friday mornings, I lead the Empower CrossFit group classes.  I am in my domain of expertise.  But on Monday evening kickboxing and Wednesday noon Jiu Jitsu, I step into the role of beginner.  Now I am being directed regarding standards of conduct, corrected in my movements and led by instructors who are usually younger than me, many of them young enough to be my own children.

And I am not new to martial arts.  I’ve been in the martial arts since 1980 and hold a second degree black belt in judo in which I have over 30 years experience.  Most of my instructors haven’t even been alive that long.  I was even a founding owner and instructor at Delta Kaigan Judo from 2005 to 2012.  I’ve been in the martial arts longer and accomplished more than many of my instructors.  But when I step onto the mats, I get to be a student again.  A learner. 

To be an effective learner, you must possess the ability to set your ego aside.  To open yourself up to the possibility that you do not yet know everything there is to know.  That you are not yet an expert in this domain. 

This gets harder the longer you have been doing something.  If you have been doing CrossFit for 10+ years you may fall into the trap of thinking that you already know all there is to know.  You don’t.  Or maybe you believe you know everything your coaches know.  Only, this cannot be true because we coaches continue to learn and deepen our understanding weekly. 

In 2005 CrossFit founder Greg Glassman wrote about
virtuosity defining it as “performing the common uncommonly well.”  He exhorts us to avoid falling into the novice’s folly which manifests as “excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery.”

You think you know it all?  If so, you are mistaken.  When CrossFit Games veteran Katrin Davidsdottir first hired Ben Bergeron as her coach, she was already among the best of the best in the world.  What did Ben do with her?  For the next several weeks he worked on correcting her air squat.  That’s it.  He did this because Ben understands that virtuosity is the necessary foundation upon which champions are built.  For her part, Katrin had the humility to forget about all her previous squatting accomplishments and competitive achievements and took the coaching.  She would go on to become two time CrossFit Games champion.

Do you believe your air squat is better than one of the best in the world?  Do you believe there is nothing left for you to learn about this simple foundational movement?  If so, your ability to learn and excel will be curtailed by this misperception and it will become difficult to hear the coaching above the shout of your ego. 

CrossFit Vancouver used to have a sticker at the entryway that read: “Leave your ego at the door.”  It was a reminder to athletes at every level (and we had Olympic medallists, professional athletes, members of team Canada and CrossFit Games athletes training among us) to approach their daily training with a beginner mindset.  It’s a mindset that will benefit you too.  No matter how long you have been training CrossFit.  It may mean that you must surrender temporarily, your mantle of accomplishments, your professional expertise, your leadership roles.  It might mean receiving instruction from someone younger than yourself with less life experience.  Maybe even less CrossFit experience.  And yet, with an open mind, you might still learn something.  Because one thing is true of both you and I, we have neither of us yet mastered virtuosity in the fundamentals of CrossFit or life.

When next you step through the doors ask yourself, “Am I coachable?”

Vancouver Personal Training


Friday Make Up Day  

1)
Empower Reset#52
1 min Belly Breathing
30/30 sec Head Nods/Rotations

2 Rounds (1 min each):
Deadbugs
Glute Raise Hold
Table Hold

2 Rounds (1 min each):
Bird Dogs
Sit Throughs
Leopard Crawl

2 Rounds:
1 min
Kneeling Hip Hinge
30/30 sec Side Planks
1 min unweighted alt TGU

A 5
Barbell Hip Thrusts
B 3/3 KB TGU Sit Up
A 5 Barbell Hip Thrusts
B 3/3 KB TGU Sit Through Drill
A 5
Barbell Hip Thrusts
B 3/3 KB TGU Hinge Drill
A 5
Barbell Hip Thrusts
B 3/3 KB TGU Windshield Wiper to Stand Drill
A 5
Barbell Hip Thrusts
B 3/3 KB TGU

3/3 Unweighted Gladiator TGU
3/3 KB
Gladiator Get Up

2) 1 mile Run
300ft HSW
24 Power Snatches

3) 20 min AMRAP
15 Box Jumps
12 KBS
9 Ring Dips

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CrossFit certified coaches - Amy

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

Contact Us

235-2083 Alma Street

Vancouver, British Columbia

[email protected]

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