Empowered Wellness: Nurse, Coach & Co.

01/01/2026

We were never designed to live this still.

Moving through the day is the human baseline — not the exception.

Your comfort has a cost.

Modern life is sedentary, and being sedentary tanks your metabolism, your energy, your NEAT, and ultimately… your fat loss.

Here’s the truth most people don’t want to hear:

4–5 one-hour workouts won’t fix a lifestyle where you barely move outside of them.

It’s not enough for fat loss.
It’s not enough for metabolic health.
It’s barely enough to maintain.

Sustainable weight management isn’t just food and workouts.
It’s what you do in the other 23 hours. How much time in a day do you spend on a screen? Sitting on the couch or in a car? Sitting at a desk?

Steps. Micro-movement. Standing more. Walking more. Living in your body — not just training in it.

If your coach isn’t helping you fix your movement habits, they’re missing half the picture.

12/30/2025

Women lose 3–8% of their muscle mass per decade after age 30 if they don’t strength train (PMC2804956) and bone loss accelerates around menopause, with 10–12% lost during that transition (StatPearls: NBK559156).

That’s strength. Mobility. Confidence. Independence.

All declining unless you actively protect them.

Resistance training isn’t optional for women.

It’s one of the strongest predictors of quality of life as you age.

If fear, confusion, or not knowing where to start is holding you back — connect with someone who can help.

You’re not alone in this.

Whether you want:
• Home workouts with minimal equipment
• Gym-based training programs with clear progression
• Step-by-step guided lifting
• Everyday wellness support or athlete-level accessory strength

Women of different ages — all starting from different places, all getting stronger.

Getting started starts now.

12/27/2025

You didn’t get to where you are overnight.
Don’t expect the change to happen in 30 days, either.
Give yourself the chance to succeed long-term.

Every January, the cycle repeats:
Cut more. Eat less. Drop carbs. Start strong… burn out fast.

Sound familiar?

Crash diets don’t fail because you lack willpower —
they fail because they’re not built for real life, real metabolism, or real progress.

If you want this year to look different, your approach has to be different.
You need structure.
You need strength.
You need data.
You need a plan that doesn’t collapse the moment life gets messy.

And here’s the truth most programs won’t say out loud:
My clients stay with me for months… sometimes over a year.
Not because the plan is slow — but because real change takes time.
Because we’re rebuilding habits, metabolism, muscle, and confidence from the ground up.

And when they’re done?
They rarely come back.
Not because they didn’t succeed —
but because they did.
They have the tools, the knowledge, the strength, and the systems to keep going without a coach to guide them.

That’s the whole point.

But it requires your investment.
Your effort.
Your belief in a process that isn’t sexy, fast, or extreme — but actually works.

At Empowered Wellness, we combine:
🔥 Evidence-based weight loss support
💪 Strength training that builds muscle (and metabolism)
🧬 Lab testing for clarity, not guesswork

Not another reset.

A strategy that finally works — and lasts.

If you’re ready to get off the start–stop rollercoaster,
DM us here to get started.

12/25/2025

✨ Merry Christmas from eMpowered Wellness ✨

Wishing you a season of rest, connection, and the small moments that truly refill your cup.

Whether this year felt like growth, grit, or a bit of both — I hope you find space today to slow down, breathe deeply, and recognize how far you’ve come. Celebrate the little wins; they’re the ones that carry you forward.

Here’s to wellness that feels sustainable, movement that feels good, and stepping into a new year with strength from the inside out. Whether you’re focused on everyday wellness or chasing peak performance — we’ve got you.

Thank you for being part of this community. It truly means more than you know.

Merry Christmas. ❤️🌲

— Melissa, RN & Coach

12/17/2025

Inspired by a client conversation this week 👇

We talk a lot about behaviour change —
✔️ Create the cue
✔️ Do the thing

But we forget the most important part: the reward.

If healthy eating feels bland, joyless, or like a punishment… your brain has no reason to repeat it.

And no amount of discipline will fix that long term. Trust me, I’ve been there.

Healthy food doesn’t have to be perfect. And it definitely doesn’t have to be flavourless.

Spices, herbs, acids, texture, cooking methods — these matter.

You can make food satisfying without blowing the calorie bank or turning meals into a “cheat.”

Enjoyment is not optional.

It’s the reason habits stick.

This applies to exercise too. Don’t like the gym? Don’t go to one. Find a way There are tons of options.

Put in the effort, and get creative.

12/12/2025

Just because it’s high-protein doesn’t mean it’s healthy.

Protein isn’t a fix for poor nutrition habits — and more isn’t always better.

Once you hit a functional threshold, extra protein doesn’t build more muscle. It often just adds calories or crowds out carbs and fats your body actually needs for energy, recovery, and performance.

High protein ≠ optimal nutrition.

Balance, context, and training stimulus matter.

12/09/2025

Functional lab testing is here!

Most people work so hard on their nutrition, but without the right data, it’s easy to feel like you’re doing everything “right” and still not seeing the results you want.

That’s where functional testing comes in.

It helps us understand what’s happening beneath the surface so we can tailor your nutrition, training, and lifestyle strategy with precision — not guesswork.

At eMpowered Wellness, we’ve watched this transform clarity, confidence, and momentum for so many clients (and yes… even for us as coaches). That’s why we’re so excited to offer this service as an optional add-on to your wellness journey (discounted for existing clients!)

💛 Our Functional Wellness Package — $450 CAD

Includes your RN intake, personalized test recommendations, full analysis + review session that includes nutrition + lifestyle + protocol planning, and support for 2 weeks after. Note: Labs are billed separately.

Curious if this might be a good fit for you?

📩 DM me for a free inquiry call — no pressure, just clarity.

⚠️ Disclaimer:
This is a nursing wellness service intended for lifestyle guidance, screening, and prevention-focused insight. It is not a substitute for medical diagnosis or treatment. While functional testing offers a deeper lens, we will always recommend and encourage publicly funded testing first when appropriate, with our services acting as an adjunct when additional clarity is needed. Testing is available to Alberta residents only at this time - more locations to come in the future. Clients are referred to their primary care provider if results require further medical investigation.

12/06/2025

The holidays are a perfect storm of nostalgia, stress, disrupted routines, and foods we only see once a year. If you overeat or binge, it doesn’t mean you’ve failed. You’re human. And you’re not starting over… you’re simply continuing. Rid yourself of the “I’ll start over Monday” mentality.

Here are a few grounded tips to stay anchored this season:

✅Eat balanced meals earlier in the day (don’t show up starving)
✅Choose the holiday foods you truly love and be intentional with them
✅Make a plate, add fruit or veggies — avoid endless grazing
✅Hydrate + prioritize a protein breakfast
✅Move gently the next day, not to “make up for it,” but to reconnect
Skip the guilt spiral and trust that one day doesn’t erase your progress

This season isn’t about perfection.

It’s about returning to the routines, values, and habits that support you - with compassion, not punishment.

If you want help navigating nutrition + holidays, my inbox is open. 🎄💛

11/29/2025

If you’re feeling stuck in your training, lifting without a clear progression, or thinking about finally integrating real strength work into your week — this is where we start. Strength training needs structure, intention, and a plan that actually moves you toward the outcomes you want… whether that’s performance, fat loss, muscle growth, or simply feeling strong again.

And because strength is only half the equation…

Oh ya — we do nutrition coaching too.
From everyday wellness to athlete-level performance fueling, we build strategies that support your metabolism, recovery, hormones, digestion, and training outcomes.

The magic happens when you combine both.
Strength + nutrition = unmatched results.
And when you bundle them, it’s discounted — because integrated coaching changes everything.

If you’re ready for progression, structure, and a plan that actually works… I’ve got space.

11/28/2025

Book a free chat anytime!

Giving this a permenant and easily accessible spot on this page 🙏

Nurse | Nutrition Coach | Trainer 💛 Lose Fat • Improve Health • Manage Medical Conditions 💪 Get Strong • Feel eMpowered ✨ From Everyday Wellness ➝ Peak Performance