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!
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!
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
Life Lessons: Fitness Edition
Walking clears the mind and soul,
A daily stroll makes the spirit whole.
A busy schedule can weigh you down,
But time for health wears the true crown.👑
Alcohol whispers, "I’ll make it fine,"
But steals your sleep and wastes your time.
It promises joy but leaves you flat,
Got no time for that.
Strength three times a week will keep you strong,
Deadlifts and pull-ups? You can’t go wrong.
A Met-Con or two will boost your game,
Consistency, not speed, will bring you gains.
Food is fuel, but more than that,
A colorful plate keeps your mood intact.
Protein builds muscle, don’t skimp or stray,
It fuels your strength in every way.
Fresh greens, bright fruits, whole grains it's true,
Will elevate your body and brighten your view.
Small steps matter, one by one,🚶♀️
Keep a streak alive & strong you will become.
The secret to change? Commit and start small,
Little shifts over time become big after all.
Gratitude shifts the heart and the mind,❤️🧠
Focus on what’s good, and joy you’ll find.
Not all paths are easy, not all wins are quick,
Progress hard fought, but that’s what it takes.
At 70, If I'm lucky, I'll look back and say,
“55 was young, just a step on the way.”
Book your next workout, and plan your next meal,
Small actions today shape how you’ll feel.
Life, my friends, it’s a windy climb.
Best approached one day at a time.
And with a long view!
Wednesday Whip It.
🥔The Power of Potatoes
A personal favourite, a medium potato (161 calories) packs 4.3g of protein, 36.6g of complex carbs, and 3.8g of fiber, Low in fat (0.2g) but rich in potassium (926mg), potatoes support muscle and nerve function while boosting recovery.
Salt and Vinegar Potatoes
Ingredients:
1.5 lbs (about 4 medium) baby potatoes or small Yukon Golds
1/4 cup white vinegar (or apple cider vinegar)
1 tsp sea salt or to taste
1 tbsp olive oil (optional for light crispness, or omit for zero added fat)
Fresh parsley or chives, chopped (optional sprinkle when done)
Instructions:
Boil the Potatoes:
Place the potatoes in a pot and cover with water. Add 2 tablespoons of vinegar and 1 teaspoon of salt to the water.
Bring to a boil, then reduce to a simmer. Cook for 15-20 minutes, until fork-tender.
Cool and Smash:
Drain the potatoes and let them cool slightly. Use the bottom of a glass or a fork to gently smash each potato flat (about 1/2-inch thick).
Bake or Air-Fry:
Preheat the oven to 425°F (220°C) or your air fryer to 400°F (200°C).
Arrange the smashed potatoes on a lined baking sheet. Lightly mist with cooking spray or toss with 1 tablespoon of olive oil (optional for crispier texture).
Crisp the Potatoes:
Bake for 20-25 minutes (or air-fry for 12-15 minutes), flipping halfway through, until golden and crispy.
Add Vinegar Flavor:
Remove the crispy potatoes and drizzle with the remaining 2 tablespoons of vinegar. Sprinkle with additional salt to taste.
Garnish and Serve:
Sprinkle with fresh parsley or chives for extra flavor, if desired. Serve hot as a side dish or snack!
Macros for 1/4 Recipe:
Calories: 120
Protein: 3g
Carbs: 25g
Fat: 1g (if using olive oil)
Wednesday WOD 1.15.25
Warm up
Dynamic warm up
Tech
Db snatch
Burpees Box jump over
Bike
Wod
Hoover
8 rnds
400m run
15 burpee box jump overs
10 cal bike
6 DB Snatches 50/75#
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.
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
© Copyright 2025 | Design by Zen Planner