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Tips and tricks for weight loss, nutrition, strength training with personal training at Empowered Wellness.

June 10, 2019

Welcome to Week 1 of our Summer of Wellness! This week we're going to talk about protein. Much of this information comes from Precision Nutrition.

Getting enough protein can help you to feel more satiated and less likely to grab unhealthy foods. It is especially important when you are exercising regularly, as it helps to nourish the muscles that you are building...

May 30, 2019

The weather is FINALLY starting to be decent! We may get summer after all!

Summer can be a fun time to work on your fitness. It feels good to exercise outside, there's lots of fresh produce at the farmers market, and the days are longer!

Enter the Empowered Wellness Summer 12 Weeks of Healthy Habits Challenge. Join us as we play Healthy Habits Bingo and learn abo...

I love, love, love the way Precision Nutrition encourages us to keep track of our portions! It's so simple! No more complicated math or tedious in-putting of numbers and measurements to apps or journals. 

All you need is your hand!

Check out the full article here: https://www.precisionnutrition.com/calorie-control-guide-infographic

So when I'm tracking (and I'm no...

Read the article by John Berardi Ph.D. and Helen Kollias here: Ph.D.https://www.precisionnutrition.com/problem-with-calorie-counting-calories-out and check out the infographic below.

Last week we talked about the trouble with counting calories that you take in. In this article, they discuss the problem with tracking calories burned through activity. 

Please don't...

Read the article from Precision Nutrition by John Berardi Ph.D. and Helen Kollias Ph.D. here: https://www.precisionnutrition.com/problem-with-calorie-counting-calories-in

Calorie counting has worked for many people over the years, but what I've found with my clients is that it isn't always sustainable. That is, it can be very difficult and time-consuming to keep...

January 15, 2019

This book has been on my bookshelf for a few years. I've opened it a few times, hoping to read it. It's a bit dry, so my attention has always faded. It's a book that is recommended reading by Precision Nutrition as being a good resource for helping people achieve the change THEY want in their lives.

WHAT IS MOTIVATIONAL INTERVIEWING?

The first definition they giv...

February 7, 2017

Did you know that only 3% of North Americans can consistently do the following tasks:

1. Refrain from smoking tobacco?

2. Eat five servings of fruits/vegetables daily?

3. Exercise five times a week for 30 minutes?

4. Maintain a healthy body-weight?

That doesn't even include things like getting enough sleep, eating enough protein or having a healthy mindset, to name...

February 1, 2017

Studies show it!!!

Just got this email from my certifying body that the results that they've gotten by using their methods have been published in 3 scientific journals!  

You can read the abstracts for all and the full study for two of them.  If you don't want to take the time to read them, just know that this program is awesome.  It makes so much sense, is relat...

January 31, 2017

To everything there is a trade-off right? A "consequence?" If I speed in my car, I might get a ticket or worse, get into an accident. If I eat too many calories, I gain weight. If I exercise regularly, my endorphins go up and I feel better.

We all experience trade-offs every day. We willingly seek them out on a regular basis, just by making decisions. If you cho...

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