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
Sit-ups, Squats, and Run
Stimulus and Strategy:
Today's workout tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to complete a single round in 5 minutes or less. Expect your legs to feel heavy in the first 100 meters of each run. Focus on picking up your feet, getting your body moving, and then increasing your pace.
Scaling:
Reduce the distance of the run. Reduce the reps of the air squats and GHD sit-ups.
If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel or performing AbMat sit-ups. For the air squats, consider squatting to an elevated target that maximizes pain-free range of motion.
In case of an injury or limitation, consider performing plank shoulder taps or hollow rocks for the GHD sit-ups. For the air squats, perform lunges or low box step-ups. Consider 900/1,250 meters on the Echo bike or 400/500 meters on the rower or ski erg instead of the run.
Warm-up |
Running dynamic warm-up | 10:00
1 set:
10/10 leg swings forward and back
10/10 leg swings side to side
10/10 hip/leg circles
:30 hamstring scoops
100-meter run, slow
2-3 sets:
50' high knees
50' butt kicks
50' side shuffle
50' Kareoke
200-m run, moderate pace
TECH | 2:00
Demo: GHD sit-ups and air squats. Safety notes: running
Specific Warm-up | 3:00
GHD Warm-up| 3:00
:30 hollow rocks
:30 superman rocks
10 strict sit-ups
5 GHD sit-ups
Air Squats | 2:00
:30 post squat
10 Cossack squats
10 Cyclist squats
Break | 2:00
WOD | 15:00 | H:30
RX
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups
40 air squats
400-meter run
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups to parallel
40 air squats
400-meter run
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 sit-ups
20 air squats
200-meter run
Cooldown | 4:00
2 sets:
:30 figure-4 stretch/side
:30 seated straddle stretch/side
Enjoy!
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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