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 a kickstart program or from one of our 1:1 nutrition and lifestyle programs

Our nutrition & lifestyle kickstart programs

4-week fitness & nutrition kickstart program

Reset Your Ways in 28 Days

Next session starts January 20

First 10 registrants get early-bird pricing!

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 the 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 and see your progress.

What's included:

  • 2 body composition scans with report analysis (scheduled at your convenience)

  • 4 unique 45-minute training sessions at the Empower (Saturdays at 4:00 pm)

  • Weekly challenges to build essential skills that reinforce healthy habits

  • A personalized protein plan to fit your needs

  • Sample meal plans and fibre 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

This challenge is delivered in a hybrid format, combining online guidance and in-gym workouts to fit your schedule while maximizing motivation.

Only 20 spots are available! Sign up and start 2025 with a purpose.

No gym membership is required, and everyone is welcome.

Fitness and nutrition programs in Vancouver

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-to-one nutrition and lifestyle counseling in Vancouver
One-to-one nutrition and lifestyle counseling in Vancouver

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.

Nutrition and lifestyle coaching in Vancouver
Personal training classes in Vancouver

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.

Included in all our nutrition and lifestyle coaching programs

Real, measurable results with body composition analysis

Body composition testing in Vancouver

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

Our team nevertheless kept us sailing forward in the face of some serious headwinds that could have capsized a vessel manned by a lesser crew of mariners

Treacherous Crossings: Mistakes Were Made (Mostly By Me)

November 04, 20245 min read

Running a small business often feels like crossing the north Atlantic in autumn in a dinghy.  They’re treacherous waters at the best of times but in autumn you face the double threat of icebergs set loose by summer’s warm weather and the onset of hurricane season.  The sailing can get rough.  Even if your vessel doesn’t capsize, you better be prepared to bail some sea water.

Vancouver Personal Training

This past weekend we hosted our annual team summit with the Empower coaches and support crew.  It was an opportunity both to reflect on the accomplishments and challenges of 2024 as well as plot our course for 2025.

Vancouver Personal Training

After 2 consecutive years of record inflation, in 2024 we made the decision to raise membership rates by 3%.  It was a far cry from the 15% inflation but based on our growth in 2023 we rationalized that we could shield existing members and pass the difference on to new members joining at the inflation-adjusted 2024 membership rates.  It might have worked if membership growth rates had followed the 2023 trend.

Vancouver Personal Training

In the first quarter of 2024 our Empower website hosted by Uplaunch averaged more than 400 visits per day on $0 ad spend.  This resulted in a steady in-flow of new leads.  But in April 2024 Uplaunch was bought and killed by Daxko Corp (aka Zen Planner).  All Uplaunch customers faced a forced conversion to Zen Planner’s Engage website hosting and CRM platform.  With the changeover Empower’s daily website visits dropped immediately to 0.  Our new member intake came to a screeching halt.  Even worse, our prospect intake forms were set up incorrectly and it took us until May to figure out why they were not working and prospects could not reach us.  We’d been torpedoed!    

Vancouver Personal Training

We had the intake forms fixed and with the help of Rockstar and Salsa and the rest of our team’s dedication to social media posts we have slowly but steadily increased our website traffic.  By September we were up to 200 visits per day, about half the traffic we were seeing at the start of 2024 but a marked improvement from April.

Vancouver Personal Training

Then last month, Music Man identified two other challenges.  The blog posts on our new website were not set up correctly and could not be found by Google search and based on changes in internet standards implemented earlier this year, our email broadcasts which we use to promote programs are no longer compliant and were not being delivered.  We hired a contractor to go in and manually add the correct URL and search tags to each one of our 200+ blogs published since April and at a cost of about $4000 made ourselves compliant with current internet standards so that Salsa’s broadcasts are now being delivered.  Already we have seen an uptick in leads as a direct result of these changes.

Vancouver Personal Training

Despite our dinghy being rocked by all these setbacks, our amazing Empower team has hustled like crazy and in 2024 we posted record gross earnings.  Unfortunately, our net earnings have declined by almost 50% from 2023.  This reflects the increased costs of delivering our services.  All our suppliers have continued to raise rates in proportion to inflation while we have tried not to pass these costs on to members.  Every sheet of toilet paper, every dry erase marker, Spotify, Zen Planner, Gmail, Hydro, Landlords not to mention contractors such as cleaners, carpenters, etc have adjusted their rates and the result of these accumulated drops in the dinghy sees our vessel riding lower in the water than marine safety standards recommend.

Vancouver Personal Training

At this time we have made no clear decisions on what measures we will take to course correct except to acknowledge that our continued success in 2025 will require some calculated adjustments.  Our BJJ school raised membership rates by $15 per month in 2024 and is raising them by another $15 per month in January 2025 in order to keep up with the rising costs of doing business.  Our kickboxing school is doing the same.  Even the community centres raised their fees by 17% this year.  Adapt or die, I suppose.  Natural selection is not kind to those who fail to adapt to their changing reality.

Vancouver Personal Training

As grim as all this sounds, at our summit, we did not dwell on 2024’s shortcomings which can mostly be laid at the door of the captain’s poor course navigation.  Instead, we celebrated how remarkably successful 2024 was despite its challenges as the result of our team’s heroic efforts.  From Friday Night Lights to Celebrating Heroes, to our Annual Awards Gala to the Fraser Valley Throwdown.  Big Cat, Motor and Silk levelled up to earn their L2’s, Shades became Empower’s third CrossFit Level 3 coach.  OG and Shades launched the very popular Family Fit and Lift Over 40 programs.  The Varsity, Fit Over 40 and Homeschool PR programs continue to go strong.  We expanded our lifting platform.  We added Spice, Timberwolf, F-Bomb, Salsa and KMT to the Empower team.  And despite the drop in leads experienced in the second and third quarter of 2024, we still managed to grow our membership.

Vancouver Personal Training

If 2024 wasn't our best year financially, our team nevertheless kept us sailing forward in the face of some serious headwinds that could have capsized a vessel manned by a lesser crew of mariners (If not for the efforts of the fearless crew…) We’re optimistic for 2025.  We have a great team and a great community!  With a few course corrections and better navigation we can thrive.   As always, we have big, exciting plans for how to serve you better in 2025!  Stay tuned.

Vancouver Personal Training

Monday

Warm Up
5 min AMRAP
15 Ring Rows
25ft Inch Worm
10 Lat Pull Ups
25ft Leopard Crawl

Tech
Wall Walk
C2B

WOD
21/6-18/5-15/4-12/3-9/2-6/1-3
C2B
Wall Walks

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CrossFit certified coaches - Amy

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

235-2083 Alma Street

Vancouver, British Columbia

info@empowereverybody.com

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