What's New This Week

March 14, 2016



Check out our new website at www.empoweredwellnessfitness.com.  We're pretty proud, and we hope that you will share it with your family and friends so that everyone has the chance to experience why we're so special!  Thanks!



Our featured new member is Lori Denison. She is a personal training client and is making fabulous progress! She was born and raised in La Crosse Wisconsin and has lived in Rochester for over 30 years. She has 2 sisters, Paula and Audra.  Paula lives in Onalaska, WI and has 2 children, Jacob (21) and Kylie (18).  Audra lives in Minneapolis with her husband Bradford, son Benjamin (8) and daughter Isabella (4). Lori lives with her long-time fiancé, Dick.  He has 2 daughters, Jill and Mallory who both live with their families in Fargo, ND.  Jill and her husband Joe have 3 children, Jaidyn (12), Brody (8) and Atley (4). Mallory and her husband Eric have a 7 month old son, Cameron. She loves to spend as much time as possible with all of them! She works at Mayo Clinic as an Information Technology manger. She also serves as President of Join the Journey, a local non-profit organization to help educate and mentor breast cancer patients through their journey. She loves cake decorating, sewing and crafts, fishing, horses, and staying active (walking, biking, gardening, etc). So far her favorite classes at the studio are Yoga, Core and Bare Core.  And she loves her personal training sessions. The most interesting fact about Lori is that she caught a 6 foot, 102 pound Sturgeon while Walleye fishing on Lake of the Woods. She says, "Dick and I and his niece Cassy were fishing in our 14 foot fishing boat and after fighting the fish for about an hour we actually got it in the boat for a picture.  It would have been a Minnesota state record but I let it go.  However, I did get in the Minnesota Fishing Hall of Fame!"  Wow!  Welcome, Lori!    



Caitlin, born and raised in the area, grew up active playing sports of all kinds. It wasn't until she started working in a pharmacy that her real passion for helping people started to develop. She knew that with nutritional help and a more active lifestyle, many of the customers that she served daily could live a much better quality of life and even get off some of their medications. She went to school at the Minnesota School of Business and received a Bachelor's of Science Degree in Health Fitness. She also holds certifications as a Personal Trainer from the NSCA, a Nutrition and Wellness Consultant from the AFPA. Her specialties include weight training for women, barefoot training, and nutrition. She has just over 5 years of experience and it's still her mission to change the way people see the fitness and diet industry, and to help them figure out the solutions that were best for them. 



Our featured class is Strong & Limber with Caitlin on Fridays at 5:30pm.  Strength training is essential for creating strong muscles and increasing bone density, but did you know our muscles lose elasticity as we age?  Increased flexibility will increase your range of motion, which for strength training can make your results better and happen faster. Come for a great strength workout and tons of stretching to help your muscles recover and increase your flexibility.  Our members are saying, "It was the perfect way to start the weekend! I loved getting to build strength as well as flexibility. I could push myself or take it easy, depending on what I was looking for. It was fun and I felt so relaxed at the end!" and "I really enjoyed the combination of strength and stretching. It felt like a brief solid workout, and yet was tension - reducing. Perfect for the end of a long week."



Join myfitnesspal

We recommend this free app/website for tracking what you eat and how much you exercise. Enter your weight and your goal weight and then update your food & exercise each day. People who track what they eat & how much they exercise have better results! Follow Emily at emilywatkins76.  



- Attend 5:30am classes for a chance to win breakfast with Emily & other prizes!
- Invite your friends to class with you.  Get 50% your next month when they join!
- Come to Maxine's 3-part yoga seried for stress & anxiety. Thursdays, April 14, 21 & 28.  Free for members & $10 drop-in for non-members.

New Dietary Guidelines for 2015

- Our next measurement party & Train the Trainer is March 25.  Come at 5:00 to get your measurements ($10) and stay for Strong & Limber at 5:30 with Train the Trainer for the last 15 minutes.



The US Department of Health and Human Services & the US Department of Agriculture has released its latest version of dietary guidelines for Americans. It's a lengthy document, and the guidelines are frankly fairly vague. In principle they're great, but if you need help discerning them, please contact Caitlin at summersfitness6@gmail.com. You can read them here.


This week's recipe is 

Wild Rice with Dried Apricots & Pistachios from Eating Well

Have a great week!!!



Copyright © 2016 Empowered Wellness, All rights reserved. 

Our mailing address is: 

Empowered Wellness

1115 7th St. NW

Rochester, MN 55901




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