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
How to Build Strength from the Inside Out Part 4/5: The Power of Fitness Challenges
Why do I participate in and run Fitness and Nutrition Challenges? What is my mission? It's simple: each challenge teaches me something new, helps me confront what's complicated, and pushes me to grow. I want to help others have the same experience. I know how tough it can be to make a change and I've learned that structure and support are game-changers in the process!
Some personal experiences. Three months after starting CrossFit, I signed up for the gym's 6-week Paleo Challenge—no grains, dairy, or alcohol. It was tough, but I made it through, losing 8 lbs and learning firsthand how a Paleo diet affects body composition. A grain-heavy diet simply doesn't create a lean look! But here's the thing—before I even attempted that Paleo Challenge, I had already completed a 30-day alcohol-free streak earlier in the year. That experience gave me the confidence to tackle the Paleo challenge. It's a cycle: "I did that, so now I can do this." Running the Vancouver Marathon in unrelenting pouring rain gave me the hutzpah to start CrossFit. I mean, after that, how bad could a CrossFit workout be? Each challenge pushes me out of my relaxed zone and into a place where growth happens. I know I'm not moving forward if I'm not at least a little scared, daunted, or reluctant. If it is uncomfortable, you are getting somewhere. Get comfortable with being uncomfortable. If you wish!
Over the course of my life, I've spent some time stuck in the muck and challenges have been my way out repeatedly. They've propelled me forward when I needed it most, and I'm here to guide you along this path, if it speaks to you.
Committing to a challenge and seeing it through is a powerful way to build strength—not just physically, but mentally. You'll prove to yourself that you can overcome hard moments to stick to your plans and achieve something meaningful. Challenges are designed to facilitate action!
Our 2024 Fall Fitness Challenge: Strength & Mindset Mastery offers:
Accountability to drive action: You know what to do, but challenges motivate you to actually do it. Whether you're boosting your protein intake or cutting back on weekend indulgences, we'll help you turn "knowing" into "doing."
InBody scans for real insight: Track your progress in a meaningful way with muscle mass, body fat percentage, and basal metabolic rate—not just numbers on the scale. The data will show you the deeper changes happening in your body.
Build mental and physical resilience: Every time you commit to something hard, like going alcohol-free or sticking to a workout routine, you build strength inside and out. Challenges teach you that you can do hard things—and succeed. Discover the full details of our Fall Fitness Challenge here.
A welcoming entry point to Empower: You don't need to be an Empower member to join us. Use this challenge to test the waters and see what we're all about. We're a friendly, supportive bunch dedicated to helping you succeed, whatever your fitness level or background.
Finish 2024 strong: No need to wait for the new year to start making progress! Start 2025 feeling stronger and ready to embrace what it holds.
This Fall Fitness Challenge isn't about where you're starting—it's about where you're going.
Find everything you need to know about it here! 🍁🥑💪🧠
Wednesday Whip-It 🥣
Check out this Immunity-Boosting Turmeric Chicken Soup from The Roasted Root .👩🍳
Wednesday 24.10.08
Warm up
10 Shoulder pass throughs
15/15 hip swings
10/10 around the worlds
Then
Snatch Drops
Tech
Squat Snatch
Wod
10 Minutes
Max Squat snatches @B.W
Heat #2
6 mins
20 Bird dogs
10/10 leg out rocks
20 Dead bugs
20 Egg rolls
10 Full body rocks
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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