Empowering Fitness

05/01/2023

So happy to celebrate my new co-worker!!! Introducing Shannon Keller Hennessey as a RN VAD coordinator!!

11/29/2022

And I’m on my way to the airport!! Yay !!

10/19/2022

It's time to let go!

09/03/2022

08/08/2022

If you’re interested in learning how to get healthy, lose weight or tone up, I am offering sessions to help! Do you know what macronutrients are and how to read labels? I’ll take you to the grocery store and teach you how to pick healthier options. PM me if you’re interested.

So I’ve had numerous people ask me for help in their weight loss journey, or even just how to get started .

So I’ve decided to offer coaching for anyone interested.

An initial consultation with assessment, goal setting , measurements, nutrition advice , and an exercise plan developed for your specific goals in my home gym or your gym. You’ll get a notebook to keep track of everything, an exercise plan, and demonstration of what exactly to do. I’ll also schedule a trip to the grocery store to teach you how to choose better food options!
100$

Then if you want, I’ll do a monthly check in visit to assess progress, and make changes and adjustments.
50$

Everyone has different goals, but you have to start somewhere. My goals are different as I am looking at competing, and I would not make you into a bodybuilder ( that takes a long time anyway) . I initially lost 60 lbs, and was not into bodybuilding at that time, so I can share with you what I learned to lose that weight and get toned up and healthy.

I do not believe in strict diet plans to lose weight, it’s all about options and choosing the right options, but hard if you don’t know what to do. I do follow a strict diet plan but that’s because I have different goals now . I believe in small changes over time, Nothing drastic . A plan you can follow.

If you’re interested , PM me and we can schedule a consultation.

I work Full time m-f, so weekends are usually better.

07/28/2022

Do you know why you eat foods that are unhealthy? Is it because it’s convenient and there’s nothing else to eat? It tastes so good …. I’m hungry …..

How do you make better choices ?
1. Plan ahead . I prep all my food on Sundays for the week. I take my breakfast and lunch to work so I know I’ll have a healthy option. If I didn’t take my meals with me, I’d be faced with going to the cafeteria where the unhealthy choices are endless. If I’m going to a party or out, I think ahead and pack healthy food with me, so I’m not tempted to buy junk food at an event. Plus cooking my meals, I know exactly how it was cooked. When you buy “healthy “ options while out for example grilled chicken- they cook it with oil and butter!! One weekend I didn’t bring enough food, thought I could get a healthy yogurt or bar at the store. Well I spent 15 minutes looking at the options and ended up not getting anything!! I read the labels - too high in fat, sugar and calories! Thankfully my husband saved the day and brought me 2 yogurts from home .

Yes it tastes good. I love Oreos- especially the red velvet ones. So my mouth waters, my brain goes nuts, but after you swallow them, then what? The taste is gone, you want more ( sugar is addictive) and you have done nothing for your nutritional needs. Is that sugar high really worth it if you want to be healthy?

I’m hungry…. I make sure there are always healthy options to choose from in the house and got rid of all the junk food ( my daughter locks it in her room for me) so I’m not tempted. I’ll snack on carrots, cucumbers, sweet potatoes, rice cakes, yogurt. My new found love is putting my yogurt in the freezer and then it’s like having ice cream!! But are you really hungry or just bored and need something to do? If you eat healthy meals, your body gets what it needs and you can control hunger better. If you’re hungry, get up and take a brief walk. Train the brain, not all hunger is because you need food. Make sure you are eating 3-4 times a day.

Portion control—— you’d be amazed what a portion is. Read your label. Sometimes those snack bags you grab have 2 or 3 servings in them, so now you have to multiply the calories and fat by 2 or 3!!
I want to help others empower fitness as Well .

07/18/2022

So I’ve had numerous people ask me for help in their weight loss journey, or even just how to get started .

So I’ve decided to offer coaching for anyone interested.

An initial consultation with assessment, goal setting , measurements, nutrition advice , and an exercise plan developed for your specific goals in my home gym or your gym. You’ll get a notebook to keep track of everything, an exercise plan, and demonstration of what exactly to do. I’ll also schedule a trip to the grocery store to teach you how to choose better food options!
100$

Then if you want, I’ll do a monthly check in visit to assess progress, and make changes and adjustments.
50$

Everyone has different goals, but you have to start somewhere. My goals are different as I am looking at competing, and I would not make you into a bodybuilder ( that takes a long time anyway) . I initially lost 60 lbs, and was not into bodybuilding at that time, so I can share with you what I learned to lose that weight and get toned up and healthy.

I do not believe in strict diet plans to lose weight, it’s all about options and choosing the right options, but hard if you don’t know what to do. I do follow a strict diet plan but that’s because I have different goals now . I believe in small changes over time, Nothing drastic . A plan you can follow.

If you’re interested , PM me and we can schedule a consultation.

I work Full time m-f, so weekends are usually better.

06/30/2022

I’ve added planks to
My workouts and have noticed a lot of benefit!! Try planks !!

If you're looking to change up your ab and core routine, check out these surprising benefits of plank exercises.

06/24/2022

I’ve had a lot of people ask me how I’ve lost weight …. No I do not do keto or any sort of low carbs!!! No way !!! Our body needs carbs, especially if you are working out !! I eat low fat options!

NIH study finds those vaccinated before starting modern HIV therapy may be at risk.

06/22/2022

What happens when you cut out added sugar? Weight loss and improved health !!

Find out what happens to your body when you cut added sugar from your diet.

06/22/2022

Do what you want !