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
Are you familiar with our Youth Athlete Development Program?
Are you familiar with our Youth Athlete Development Program? Check out Elev8 Today!
What is Elev8? Elev8 is a comprehensive strength and conditioning program for youth athletes ages 13-17 offered as part of the Empower Youth and Development Program.
This high performance program is designed to challenge your child in all aspects of physical training, from cardiovascular/respiratory endurance and stamina to strength, power,speed and agility. In addition, we focus on developing strong self-esteem and confidence with both individual and team building workouts.
Why Elev8? Whether you have an athlete in off-season, pre-season, regular season, post-season or club and special leagues, your athlete can benefit from our cross training, injury prevention and mobility exercises. Many sports have repetitive movements, like throwing a baseball or swimming freestyle. Here at Empower we focus on creating good balance and strength through the core, hip, knees, ankles and shoulders. We take injury prevention very seriously and want our athletes to stay healthy and free of any setbacks in their sport.
If you are a parent who has a competitive athlete that needs non-specific sport training, follow the link for more information or contact Coach Barb at [email protected].
If you have a child that is not quite ready for the competitive level but you are looking for a well-rounded curriculum, check out all our programs at Empower Youth Fitness and Development
See you at the gym!
-Coach OG
Thursday's Workout
Come join us for challenging chipper of pushups and front rack walking lunges!
Partner Warm-up | 10:00
Rounds 1 and 2:
Partner A: 50-ft walking lunges
Partner B: Spiderman stretch + reaches
Rounds 3 and 4:
Partner A: 50-ft double dumbbell walking lunges (light load)
Partner B: Push ups to down dog
Rounds 5 and 6:
Partner A: 50-ft double dumbbell front-rack walking lunges (moderate load)
Partner B: Reverse lunges
TECH | 3:00
Demo: push ups and front-rack walking lunges
Specific Warm-up | 10:00
Front-rack lunge steps Building to workout weight | 7:00
Note: For those doing this workout as prescribed, you will be using a barbell, but members must establish how many lunge steps needed to complete 50-metres. This will be performed on the lifting platform.
Push-ups | 3:00
Note: Establish a scaling option if normal push-ups are not yet possible.
WOD | TC: 30:00 | Target: 21:00
RX:
3 rounds for time of:
50 push-ups
50-meter front-rack walking lunge (approx. 7 x 25 ft.)
♀ 75 lb
♂ 115 lb
Intermediate option:
3 rounds for time of:
30 push-ups
50-meter front-rack walking lunge (approx. 7 x 25 ft.)
♀ 65 lb
♂ 95 lb
Beginner option:
3 rounds for time of:
20 push-ups from the knees
25-meter bodyweight walking lunge (approx. 4 x 25 ft.)
Cooldown | 5:00
Crocodile breathing
Scorpion stretch
T-spine stretch
Quad stretch
Figure 4s
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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