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 27
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.
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.
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
Strength and Mindset Mastery: Fall Fitness Challenge Wrap-Up
This past Saturday marked the conclusion of our Fall Fitness Challenge: Strength and Mindset Mastery. Congratulations to all participants for their commitment and dedication! Over six weeks, challengers developed new habits designed to create lasting improvements in their health, fitness, and mindset.
What Did Challengers Actually Do?
Participants were tasked with:
Hitting personalized protein targets to fuel their bodies effectively.🍗
Consuming 25 grams of fiber daily for optimal digestion and overall health.🥑
Completing a weekly nature challenge to recharge and reset.🌲
Engaging in a weekly mindset practice to strengthen mental resilience.🧠
Waking up at the same time each morning and avoiding the snooze button to improve sleep quality.🛌
These practices weren’t just about building better habits, they were about creating a sustainable lifestyle. Together, these components helped challengers navigate daily life with greater ease, optimize their nutrition for improve energy, and feel prepared for the upcoming holiday season.
Pic: Viper in the gym, celebrating her 59th Birthday, holding 59 lbs, on the last day of the Challenge!🎈
What happened to them?
For those who opted for final InBody scans, their measurable results were impressive:
Weight Loss: Between 2 to 7 pounds shed.
Body Fat Loss: Between 1% to 5% reduced.
Muscle Mass Gained: Between 1 to 3 pounds added.
But numbers only tell a small part of the story. Participants shared, in the following ways, how these six weeks brought meaningful, positive changes to their lives:
Feeling lighter and more energetic.
Building a healthier relationship with food and better management of cravings.
Making meal planning a routine
Hitting consistent workouts.
Enjoying the benefits of alcohol- and soda-free living. Knowing life can be enjoyed without!
Changing negative thoughts into a more upbeat, energetic mindset.
Understanding that small changes can equal big results.
Dropping the restrictive, all or nothing framework around dietary choices.
Progress over Perfection
All participants were entered into a draw for a fantastic prize pack of BioEdge Sciences Protein Powders and Greens. Extra entries were earned by completing tasks throughout the challenge, and lucky winner, Valiente, took home the prize!
Strong Start to 2025
Our next challenge, Reset Your Ways in 28 Days, kicks off on January 27 and is designed to help you build healthy habits to last! This program will kickstart your 2025 health and fitness goals, and, if you choose, also help you prepare for the 2025 CrossFit Open.🌟
Thank you to all the Challengers who participated in Strength and Mindset Mastery! It was a privilege and a blast to work with you all. Here’s to carrying these lessons into the future and setting an even higher bar for what’s possible in 2025!
Wednesday Whip It
December posts will focus on drink choices i.e., health boosting alternatives to Starbucks holiday coffees, egg nogs and other concoctions.
The Gingerbread Smoothie
1 cup unsweetened almond milk
1/2 frozen banana
One scoop of vanilla BioEdge protein powder
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/2 tsp vanilla extract
1/2 cup crushed ice ❄️
Stevia to taste (optional)
Put all ingredients in a blender and hit high; blend till smooth!🎅
Calories: 200
Protein: 28g
Carbs: 16.8g
Fat: 1.5
Wednesday WOD
Warm up
Plank soccer
Med ball passes
Tech
Wod movements
Wod:
15 min Amrap
75/100 cal row (A)
30 box jumps (B)
30 jumping pull ups
30 KBS 26/35# (C)
30 lunges
30 K2E (D)
30 push press
30 hip extension (E)
30 wall balls 14/20#
30 Burpees (F)
30 DU
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.
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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