Empower Blog

Ask Amy: How Can I Elevate My Nutrition and Fitness in 2025?

January 01, 2025•6 min read

Dear Amy,

A new year is upon us, and I feel like another year has passed where I haven’t reached my goals. In fact, my stomach girth has increased, and I feel pretty down and overwhelmed by it. My doctor told me I’d gain weight later in life, but I didn’t believe her. Turns out she was right!

I’m trying to get my head around this change, but it’s bothering me a lot and impacting my desire to work out because everything feels like a slog.
Obviously, giving up and accepting this state of affairs isn’t the answer. But I’ve had so many starts and stops that I wonder if it’s possible to change. I make promises to myself to eat better or work out differently, but nothing sticks.

I’m losing faith. What can I do about this problem? I want to get going again, but honestly, I’m scared to start. I feel trapped in no-man’s-land and I’m losing my drive.

Sincerely,

Hopeful

Dear Hopeful,

Thank you for opening up and sharing your story. It is a brave place to start. Many people struggle with the fear of starting again, especially after facing frustration with previous attempts. It’s clear that despite these setbacks, you’re a determined soul. I have good news. There is a way out! If you take small, intentional steps, you can feel stronger and restore a spring in your step. I have a template to help you elevate your nutrition and fitness in 2025. Cast an eye below!

Step 1: Reflect Without Judgment

The first step to finding your drive again is to take time to reflect on the past year. Ask yourself:

Where did I feel like things got off track?
What situations or habits tripped me up?
Were there times when life got in the way, or I struggled to stay consistent?

Reflection isn’t about guilt; it’s about learning. Life will always throw curveballs, and it’s how we respond to them that determines our success. Use these insights to prepare for the challenges that will come your way in 2025.

Step 2: Build a Simple Nutrition Plan

Nutrition is the foundation of everything we do. When workouts feel harder and motivation is low, it’s easy to overlook how much our nutrition might be playing a role. The food you eat fuels your energy, recovery, and mindset. If your body isn’t getting the right nutrients, it’s no wonder training feels like a slog. When we fuel our bodies well, we feel better, move better, and live better.

Here are five simple principles to guide you:

Start with Protein: Protein supports muscle repair, boosts metabolism, and keeps you full. Aim for 30–50 grams at each meal. Think lean meats, fish, eggs, Greek yogurt, or lentils.
Don’t Fear Carbs: Carbohydrates are your body’s primary energy source, especially for workouts. Focus on complex carbs like sweet potatoes, quinoa, oats, or whole-grain bread. These keep your blood sugar stable and provide sustained energy.
Add Healthy Fats: Healthy fats support hormone health, brain function, and long-lasting satiety. Include sources like avocado, olive oil, nuts, seeds, and fatty fish.
Hydrate Like It’s Your Job: Dehydration can leave you feeling tired and foggy. Start your day with a large glass of water and sip consistently throughout the day. Flavor your water with lemon or add electrolytes.
Plan for Success: Meal prep is essential. Commit time each week to preparing balanced meals and snacks so you have proper fuel at hand when the going gets tough.

Step 3: Find Fun in Fitness

Let's focus on making movement something you look forward to, not a chore. Here’s how:

Set Small, Achievable Goals: Instead of aiming for perfection, focus on small wins. Commit to three workouts a week or walking 7,000 steps a day as a starting point.
Celebrate Progress, Not Perfection: Every effort counts. Consistency matters more than perfection. If a day doesn’t go as planned, focus on your next best step.
Join a Community for Accountability: Surrounding yourself with like-minded people can make all the difference. Supportive communities like Empower can help you stay motivated with shared experiences. We have lots of options for you here.
Track Your Wins: Write down one thing you did well each day, no matter how small. Keeping a journal builds momentum and reminds you that progress is happening.
Practice Self-Compassion: Change takes time. Be kind to yourself and focus on what you’re doing right, not where you think you fall short.

Step 4: Join Reset Your Ways in 28 Days

To help you get started, I’m running a 28-Day Healthy Habit Challenge called Reset Your Ways in 28 Days. It is designed to give you the tools, support, and structure you need to make sustainable changes.

This program will help you:

Learn how to fuel your body with simple, nutritious meals.
Reignite your passion for training with accessible, fun workouts.
Build the consistency and confidence you need to carry momentum into the year ahead.

You don’t have to go it alone. Join me here.

Hopeful, you’ve taken the hardest step: deciding to keep working on your goals and not give up. As you step into 2025, remember that reflection is a powerful tool for growth and nutrition is the cornerstone of success. Surround yourself with a supportive community, fuel your body with intention, and embrace every small win along the way. You’ll get where you want to go!

Happy New Year! ✨

Amy

Wednesday Whip It👨‍🍳

How About Burgers for Breakfast in 2025?

Picture a juicy burger patty, crisp greens, sautéed vegetables, and a perfectly cooked egg. This meal fuels your morning with protein, healthy fats, and lots of flavor!

Breakfast Burger with Greens and Veggies

Protein: 1 turkey, chicken, or beef burger patties (store-bought or h omemade)
Veggies: 1 cup sautéed mixed vegetables (e.g., bell peppers, mushrooms, onions)
Eggs: 1-2 large eggs
Greens: 1 - 2 cups arugula or spinach
Optional Base: 1 whole-grain English muffins or lettuce wraps
Optional Toppings: Sliced avocado, hot sauce, tomatoes, feta

Directions

Cook the Burger Patty: Heat a skillet over medium heat. Cook the patty for 3–4 minutes per side until fully cooked. Remove and set aside.
Sauté the Vegetables: Add a splash of olive oil to the skillet if needed. Sauté mixed vegetables until tender and caramelized, about 5–7 minutes. Season with salt and pepper.
Fry the Eggs: In another pan, fry the eggs sunny-side up or over-easy.
Assemble the Breakfast Burgers:
- On a plate, layer arugula or spinach as the base.
- Add the burger patty, sautéed vegetables, and fried egg.
- Top with optional avocado or a drizzle of hot sauce.
For handheld sandwich burger between toasted English muffins or lettuce wraps

Nutrition Highlights

This breakfast is loaded with:

Protein: Key for muscle repair and satiety, with approximately:
- Beef Burger (90% lean, 6 ounces): 36g protein
- Turkey Burger (93% lean, 6 ounces): 33g protein
- Chicken Burger (6 ounces): 36g protein
- Salmon Patty (6 ounces): 34g protein
Healthy Fats: Avocado, eggs, and salmon (if used) provide fats that support brain and hormone health.
Fiber: Vegetables and greens add fiber for digestion and satiety.
Complex Carbs: Whole-grain muffins, if used, offer sustained energy.