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

December 9, 2016

Someone asked me this evening “So, what do you do when you want comfort food?” It kind of took me off guard because I really had to stop and think about it. What do I do when I want comfort food? Do I want comfort food? What do I consider comfort food?

I wrote a blog post after Halloween about things I find helpful to get through cravings. Though I’m not sure wa...

December 2, 2016

You had a great workout yesterday or the day before that. It felt awesome. You felt strong. You pushed yourself in a good way and walked out a sweaty smiling mess. Then this morning when you stood up out of bed your calves screamed in protest at bearing your weight. Lowering yourself down onto the toilet was something your quads almost refused to help you with...

November 18, 2016

 Can I tell you something? I’m not a hermit. Big surprise I know! I’m a VERY social person. I like to be with people and one of the most popular ways to spend time with friends and family is eating together. So what’s a girl to do? Skip the get togethers? Hide in the corner of my kitchen, rocking back and forth, eating green beans, mumbling incohesively about c...

November 11, 2016

Almost 8 years ago I gave birth at home to a very healthy 10lb 4oz baby boy who got his shoulders stuck on the way out. Needless to say his broad shoulders and barrel chest wreaked some havoc in my pelvis during his big entrance into this world and I have dealt with chronic low back pain ever since. He was totally worth it of course. Wouldn’t trade him for the...

November 4, 2016

Ok. I know, I know. Halloween is over now but as I lay in bed last night waiting for sleep to come, thinking about what to write this is the title that came to me so I’m gonna roll with it. As least we’re still in the same calendar week so cut me some slack, ok? I’m giving you two different lists today. One list of nutrition tricks and another of non-food treat...

October 28, 2016

Lifting will make me look bulky.”

I’m going to be very clear about this one ok? Are you listening? Are you sure you’re listening? As females, lacking the distinct male Y chromosome, we DO NOT have the amount of testosterone, naturally, in our bodies to look like a man. It just can NOT happen, naturally. No matter how much lifting a woman does she WILL NOT end u...

October 21, 2016

Let me share with you a little conversation I’ve had with my husband on multiple occasions during our almost seventeen years together.

 Me -“I’m getting hungry.”

Hubs - “Ok, we’ll go eat in about an hour.”

Me -“No.”

Hubs - “No? No what?”

Me - “Honey, by the time I actually verbalize to you that I’m hungry I don’t mean I might possibly be marginally hungry in an hour...

October 14, 2016

I’m fairly sure we all have some preconceived ideas pop into our minds when we hear the words “bodybuilding challenge.” Let me put a few of them to rest right now.

I am not prepping to participate in a bodybuilding competition. The program I am participating in will not culminate in my strutting precariously across a stage on six inch stilettos. I will not be we...

October 7, 2016

I’ve always respected and admired runners for their stamina and dedication. The saying goes “Become what you respect and mirror what you admire.” So on a random Sunday afternoon several years ago I laced up my shoes and went for my very first run. It wasn’t pretty in any sense of the word, but that’s a different story.

In May 2016 I completed my first ½ marathon...

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