Nutrition & Lifestyle Coaching
Nutrition and Lifestyle Coaching for
Every Body
Elevate Your Health with Empower's Habit-Based Nutrition Program
Empower’s Habit-Based Nutrition Program is 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 program is 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 program!
1:1 Nutrition Coaching
12-week Program! Start Anytime!
Get Fit for Life
Empower's 1:1 nutrition program is designed to provide comprehensive, 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.
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!
What's Included in Our 1:1 Nutrition Coaching
Initial Assessment
Determine your baseline with an InBody body composition scan, measurements, and a detailed lifestyle and nutrition screening to set a strong foundation for success. (Note: InBody scan is optional)
Personalized Game Plan
Start with a 1-hour virtual session where you’ll work with your coach to set clear goals, define actionable strategies, and create a tailored nutrition roadmap that fits your life.
Biweekly Support Meetings
Check in every two weeks via Zoom (30 minutes) to track progress, address challenges, and adjust your plan for continued success.
Weekly Email Support
Stay on course with consistent guidance and motivation from your coach to keep you focused and inspired.
Practical Resources
Access a comprehensive nutrition guidebook packed with easy recipes, educational content, tools, and tips to help make healthy living attainable and enjoyable.
Coach Amy shares her approach to healthy living
2025 CrossFit Open: The Results Are In
Congratulations to all the Empower athletes who battled illness, busy schedules, injuries, travel and everything else that life could throw your way in order to complete all 3 events of the 2025 CrossFit Open!
There were 233,815 people registered for this year’s CrossFit Open.
7 Empower athletes placed in the top 1000 worldwide in their divisions. Congratulations to The Force, Hardrock, Sandman, Spice, Motor, Iron Dam and Pebbles!
The Force
W 16-17
559
Timberwolf
Open
40161
Valiente
Open
63631
Bobo
Open
57633
Zed
Open
81262
Hurricane
Open
83621
F-Bomb
Open
92156
Turbo
Open
98156
The Touch
M 35+
9550
MK
M 35+
20144
Roxy
W 40+
2204
HHH
W 45+
3601
Savitar
W 45+
4591
Hardrock
W 50+
502
Silk
W 50+
1586
Pepper
W 50+
1670
Jedi
W 50+
2554
Shine
W 50+
2952
DT
W 50+
3103
Dauntless
W 50+
3920
Sandman
M 50+
654
WOD Father
M 50+
3031
Smash
M 50+
3933
Spice
W 55+
664
Motor
W 55+
929
Viper
W 55+
1222
HeeHee
W 55+
1669
Gift
W 55+
2059
Shades
W 55+
2743
Salsa
W 55+
2799
Doc Disc
M 55+
2761
Tim
M 60+
2212
Auto
M 60+
2360
Iron Dam
W 70+
369
Pebbles
W 70+
531
Spirit of the Open Nominations
So far 6 deserving Empower athletes have received nominations for our most prestigious award. Like last year, only one vote separates first and second place. Please submit your nomination ASAP.
Who inspired you, supported you, cheered you on, made the 2025 Open a special experience for you? Tell us who and what they did to earn your nomination.
Email Info@Empowereverybody.com by March 24th deadline, no late nominations accepted.
Votes accepted from everyone in the Empower community.
2025 Empower Annual Awards Gala
3-5pm Saturday April 5th we will be hosting our Annual Awards Gala at Empower.
Everyone is invited!
Awards to be presented will include:
2025 Intramural Team Champion medals
2025 Empower Spirit of the Open award
5 Year Members
10 Year Legends Wall
500, 1000 & 2000 Class Attendees
Come on out to join us for some light nibbles and socialising in fancy attire as we celebrate outstanding members of our community.
Please RSVP info@Empowereverybody.com by March 28th
Please indicate if you will be bringing a guest(s)
Photos courtesy Rachel Nixon and Alfred Hermida (aka Shutter & W1A)
Friday Make Up Day
Yay, the chaos of the Open is over, Friday/Tuesday make up days are back:)
1) Empower Reset #40
1 min face down breathing
30/30 sec head nods/rotations on belly and elbows
1 min upper body roll
1 min lower body roll
5 mins
20 heads-up cross touch dead bugs
10 head pressed down windshield wipers
5 mins
20 Shoulder Bridges
10 Table Raises
5 mins
20 cross touch plank bird dogs
10 elevated rocks
5 mins
10 Medball Get Ups
20 steps Medball March
5 mins
Max Hanging Hold
Max Leopard Crawl
1/1 min tree pose l/r
400m KB Suitcase carry @1/1.5 pood
2) 18 bench presses
1 rope climb to 15 feet
15 bench presses
2 rope climbs
12 bench presses
3 rope climbs
9 bench presses
4 rope climbs
6 bench presses
5 rope climbs
3 bench presses
6 rope climbs
3) 30-20-10 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
4) On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips
Your score will be your average time
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.
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
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