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

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.


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...

January 30, 2017

It's hard to believe that January is almost over!  Just in time for the month of love, we have our February schedule.  It is pretty much the same as the January schedule.

There will not be the Tuesday 4:30pm or Wednesday 6pm Strength for Weightloss classes.  There is still room in the Saturday 7:30am class, however.

Please check out our schedule here.

January 30, 2017

I am working on a nutrition certification through http://www.precisionnutrition.com/.  It's a fantastic certification, covering not only great and super practical nutrition info based on actual science, but it also covers a lot of psychology, which is necessary when helping people implement changes.

Today I'm reading about mental skills, and I feel like it'...

January 30, 2017

I just returned from a very invigorating (both mentally and physically - it was pretty chilly!) protest in downtown Rochester, Minnesota.  It was called Stand with our Immigrant, Refugee, and Muslim Neighbors and was a protest to the recent Executive Order from our new POTUS banning citizens of seven Muslim-majority countries from entering the US for at least t...

January 24, 2017

Dieting is such a bummer, isn't it?  Always counting calories, feeling guilty about eating something, constantly hungry.

I have some good news for you.  You don't need to diet anymore.  Your days of calorie counting are over.  Unless you really love to count calories.  If that method works for you, then I support you 100%!  Because: the best diet is the one that...

December 16, 2016

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