Our Blog

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...

December 2, 2016

Can you help us improve to serve you better in 2017?  Please take this survey!  Thanks!

November 30, 2016

Good morning!  We have been pretty "lucky" this year, in that we haven't had super cold temps (yet!?).  We do contract work with the Rochester Clinic , and they are collecting socks for the women's shelter.  Let's help them out!  We will have a box at the studio for your donations.  Thanks so much!!!

Collection will end on December 20, 2016

Socks will b...

October 12, 2016

The secret to weight loss is healthy eating & consistent exercise over a long period of time. The best weight loss happens slowly by doing small things every day. We want you to exercise most days and eat mostly vegetables and lean proteins, drink lots of water, avoid processed foods and lower your intake of sugar and alcohol.

But it’s hard to do that, and not e...

May 15, 2016

Announcements, Week Ending May 21, 2016



Monday 4:30 Zumba with Jaime AND Justine!

Tuesday 5:30 Zumba with Alex  (for Emily)

Wednesday 6pm Zumba with Alex (from now until the new schedule!!)

Thursday 5:30 Core & 6:00 Zumba with Jaime (for Justine)


Saturday, May 21

7:30 Strength with Emily

8:30 Zumba with Amy

9:30 Yoga with Nicole


As you know, we are the title spon...

May 8, 2016

Announcements, Week Ending May 14, 2016


Saturday Classes:

7:30 Strength with Leslie (for Emily)

8:30 Zumba with Leslie

9:30 Yoga with Maxine


Well, how's the sugar tracking going?  We hope you've been enjoying how you're feeling.  You feel better with less sugar, don't you?  Do you have any tips for how to resist the urge to splurge? Share them with us on...

May 1, 2016


Tuesday, May 3

5:30 Strength with Emily (for Caitlin)

6:30 Zumba with Sara (for Emily)


Saturday, May 6:

7:30 Strength Emily

8:30 Zumba Jaime

9:30 Yoga Nicole


Click here for an infographic from Precision Nutrition: Instead of counting calories, use your hand!  Eat one palm of protein, one fist of vegetables, one fist of nutrient dense carbohydrates and 1 thumb o...

March 27, 2016


Monday 3/28 5:30 Core & 6:00 Dance HIIT with Justine (for Leslie)

Wednesday 3/30 4:30 Full Body HIIT with Emily and 5:30 Core with Jaime (for Caitlin)

Thursday 3/31 5:30 Core & 6:00 Zumba with Leslie (for Justine)

Sunday 4/3 9:30 Dance HIIT with Leslie (for Jaime)


Saturday 4/2

7:30 Strength with Emily

8:30 Zumba with Nicole

9:30 Yoga with Nicole


Get Fit and Have...

Please reload

Featured Posts

How to Make Exercise a Habit

March 5, 2016

Please reload

Recent Posts

June 10, 2019

January 15, 2019

February 7, 2017

January 31, 2017

Please reload

Please reload

Search By Tags
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Social Icon