EMPWR Community

EMPWR Community

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from EMPWR Community, Personal trainer, .

16/01/2024

Fun. Simple. Save for later.

09/01/2024

Fun lower body workout!

Can be done at home or gym

Photos from EMPWR Community's post 13/12/2023

Before I joined EMPWR, I was struggling both physically and mentally. I was just not where I wanted to be and was ready for a change! It was January 2023 when I started back up with Carly.

My energy was okay, but it was also winter, and I found comfort in cozy foods. My partner and I would go to the gym a couple of days per week, but I didn’t have a solid plan, and I knew I needed one if I wanted to see a change.

My only hesitation to join was my worry about cost, especially with the rising costs of everything. But I knew that by investing in myself, the benefits would far outweigh the cost.

Prior to joining, I struggled with balance and being too hard on myself when I wasn’t “on track” with my goals. Since I started working with EMPWR, I have truly grown as a human. I’ve built confidence. I’m finding more balance and gratitude. My body feels strong. I’m letting go and letting myself have hard days without beating myself up. I’ve found so many ways to make foods healthy and delicious.

I also get to be part of a community of badass women who support and lift each other up! If you’ve read this far and are thinking of joining… YOU ARE WORTH IT! Invest in yourself now and future you will thank you!

30/11/2023

Getting results and hitting your goals feels amazing.
You can do it too!

27/11/2023

Coach Carly here.

This is my WHY.

Doing the things that bring me joy and peace with my family.

I need to be strong enough to carry my little around and show him all the amazing adventures this world can take you on.

I want to engrave this level of activity on him so he can continue exploring the world.

I also want to live a long and able life so I can continue to travel.

27/11/2023

The reason we do what we do 💪🏼

07/11/2023

Here is a look at coach Carly's personal postpartum journey over 7 months.
Workouts were 2-3x a week for 20-30 minutes.
Food was protein forward. Ate when hungry, listening to hungry cues.

24/10/2023

Hello busy woman!

Here is an easy, fast, and delicious crockpot meal!

ENJOY 😀

Photos from EMPWR Community's post 21/09/2023

8 Week postpartum progress photos!

This client was on a 2x a week - 30 min each workout - postpartum program with a nutrition guide. NO tracking meals! Her progress is incredible. She is a dedicated, hard-working mama!

15/08/2023

4 Sunny side up eggs can be a quick, easy breakfast for someone on the go.

Add a piece of toast or yogurt for an extra boost of calories.

Photos from EMPWR Community's post 04/08/2023

If there is any piece of you thinking of enrolling into EMPWR, I would highly recommend it. Before starting this, I found myself in a rut with both my nutrition and fitness. I wanted to feel more confident, lose some weight, and have more energy to do my everyday activities.

I have done plenty of ‘quick fix’ diets in the past but was tired of the result not lasting. When I first met with Bianca, I felt very reassured that the goals of the program aligned with that of my own. Then, I had the pleasure of meeting with Lindsey as my reliability coach. And I felt supported by her almost instantly!

Working in healthcare and doing shift work, I was worried this plan was not going to work, but Lindsey did what she does best and empowered and reassured me. These 12 weeks have been about trusting the process and really just giving it time and effort that I deserve.

My reliability coach Lindsey was a huge part of my success here, from random days of checking in to analyzing my workouts and meals every week. Now that my 12 weeks have come to an end, I feel more confident and feel I have the tools to continue my health and fitness journey.

01/08/2023

Here are examples of how we move and lift with a baby and the body mechanics behind that movement. EMPWR's programming ensures we gain functional strength as a mama.

19/07/2023

Heart warming message from a client.

Photos from EMPWR Community's post 18/07/2023

4 WEEK TRANSFORMATION 

Prior to joining empwr, my nutrition was all over the place. I didn’t have a routine for meals each day, and for a lot of my life, I always skipped breakfast. I also lost a routine with the gym. I was practicing yoga and love to dance but needed something with more load. Since being with empwr, I meal prep all my meals and don’t have to even think about what I’m making and want to eat during the week. The day I meal prep is a little more time-consuming, but it’s worth it. Each week I’m set up with success to have 3 full meals a day with snacks and I don’t have to think about it, just grab and go 🤩 and know I’m nourishing my body with yummy foods. I feel confident inside and outside the gym. And mentally, I feel more clarity with myself and thoughts. Going to the gym is medicine for me now, and every time I leave, I feel empowered and sexy AF. I am grateful for EMPWR

27/06/2023

When traveling, it can be important to set achievable goals. Here are a few ideas of realistic and achievable goals while traveling.
Prioritize Protein in Meal Selection
Daily Steps
Water Intake
Bodyweight Workouts

21/06/2023

Who doesn’t love a good taco 🌮?

Simplicity is key. And finding the toppings you like best.

These tacos are shrimp tacos. Super tasty and super easy to throw together.

Estimated macros for 2 tacos:
Carbs: 40 g
Fat: 25 g
Protein: 35 g
Calories: 520

Macros will vary based on how much of each ingredient you use and whether they are soft or hard shell tacos!!

Yay for yummy food!

14/06/2023

What home gym equipment is most useful?

First on the list is dumbbells - if you can get a few different weights to start a good range, that's a plus.

Next, resistance bands. Having a variety of bands to provide different amounts of resistance will be extra beneficial, but even one is a great start.

If you still have a budget to add more, a small bench and a kettlebell can be helpful to opening up a variety of workouts.

What's your favorite piece of home gym equipment?

01/06/2023

How we handle our PMS feels and our physical body response is going to be unique to each person. There is a lot of information going around right now with regards to women’s hormones and “what we should and should not be doing” during “that time of the month”.

We are not “sick” and shouldn’t view it as a hurdle or another barrier that we have to overcome. 

Using our hormones to our advantage will help empower us during each portion of the month. 

In the EMPWR tribe, we provide education around fluctuations each month and different things we can do to help support our bodies to feel our best!

25/05/2023

Before joining EMPWR, I was so afraid of the gym! I was scared to use machines the wrong way and look incredibly out of place. Thanks to EMPWR, I have grown in confidence and love for the gym! It is such a mood booster. It’s a new habit that I will keep in my life for the permanent future.

I am stronger than ever and see my muscle composition change every week. Thank you to Carly and all other coaches for this incredible opportunity and for journeying with me. I will continue on and hope to revisit the program when I accomplish my first goals. Thanks for everything

24/05/2023

Being accountable has a wide spectrum of definitions. It can mean something different to each person but the simplest idea is that accountability means we hold ourselves to what we say we are going to do.

We can be accountable not only to ourselves but to those around us. It is how we show others we are true to our word. It brings about the idea of truth not only into our words but by our actions.

Holding yourself accountable can be difficult. When we are alone, it is easy for us to say “I’ll take care of this later” “ this isn’t as important to complete right now” “do I have to” “am I really going to complete this” “there is always tomorrow”.

And yes… To some degree, the idea that we can push our actions to another time is very acceptable. But…

When we consistently push what needs to get done or what we want to get done, we find ourselves in a position of nothing getting completed. We then wonder why we haven’t achieved our goals or why we feel the way that we do.

How can you hold yourself accountable?

Set reminders on your phone. There’s no need to say “I want to spend less time on my phone.” You don’t have to be on your phone to set the reminders to complete the tasks that you want to complete. This includes using an electronic calendar.

Have a paper calendar or notebook to keep track of your to-do list and set it in a very commonly used area of your home.

Use a whiteboard to remind you of your goals.

Place sticky notes all over your house.

Journal often on what your why is so that you are reminded of the importance of what your goals are.

And then there is always enlisting the help of your tribe. When you tell someone close to you that you need to complete “x,y,z”, you are then speaking it out loud and telling someone to make sure you complete that task. We are less likely not to follow through when we have to check in with our tasks. This person needs to be someone that you are open to receiving reminders from when you are not following through with the actions you said that you would be completing.

Accountability is not a bad thing. It holds us all to a standard that we set for ourselves.

How do you hold yourself accountable? Let us know!

17/05/2023

I eat this breakfast almost every day. It is simple and filling.
Please note that I am a breastfeeding mama, make any changes to help fit your current macro needs.

Photos from EMPWR Community's post 11/05/2023

7-week transition. Started at 11 months postpartum

This is an amazingly hard-working mother who has worked with EMPWR.

Our mothers day scholarship applications are still open! Visit the link in our bio to learn more and apply!

Photos from EMPWR Community's post 09/05/2023

⭐️Empwr is giving away $5000 in Scholarships

💐 In honor of mothers day we decided to give away $3000 worth of scholarships to mamas who want to prioritize their health and fitness! BUT after reading through so many amazing applications we decided to make the giveaway even bigger!

🔥 This Mother’s Day, Empwr will be giving away one FULL RIDE for our 12 week ‘Master Your Metabolism’ Program

🔥AND 10 Partial scholarships!!!

❤️ Here is what is included in our 12 Week Master your Metabolism Program

✅ A Customized Meal Plan - that WON’T have you starving

✅Recipes that you and your loved ones will actually enjoy!

✅1-1 Weekly Accountability from a knowledgeable coach

✅1-1 Text, call & video call support throughout your entire journey

✅Custom Workouts that fit into YOUR life

✅Our ‘Master your Mindset’ Course to ensure this is a lifestyle change

✅A community of likeminded women to take the journey with!

💪 Learn the skills & tools to master your metabolism, lean out & tone up!

⭐️ Comment “Mother’s Day!” and tag a friend below to apply!

02/05/2023

Postpartum client feeling like she is getting back to the body she knew. This is an amazing transition to be a part of. Having a baby is life changing, it can be so easy to lose yourself. She is putting in the time and work to find herself again.

01/05/2023

Before I became pregnant, I was already certified in both fitness training and nutrition, but neither of those courses talked much about pregnancy fitness and nutrition, so I was still at a loss for that knowledge. I am currently futhering my education and taking a course solely structure around pre - and postpartum fitness and nutrition.

My biggest fear in life is to not be able to do physical activities with my children. The reason behind my fitness and health is them and that future. I want to hike, climb, travel, ride a dirt bike, etc. with my children all the way into old age.

This is why I take my health so seriously. Why do you take your health seriously?

In honor of Mothers Day, we are giving away $3000 in scholarships to women who needs help prioritizing her health and fitness❤️

Apply below to win a FULL scholarship for our signature 12 week program that has helped so many women lean out, tone up, and feel amazing in their skin!

*You must be a mama to apply

Our 12 week program includes: Specific nutrition plan made for you, custom exercise pan that will fit with your life, how to create realistic healthy habits, accountability and support every step along the way.u

Photos from EMPWR Community's post 28/04/2023

These are a few of the incredible postpartum women that have/are working with EMPWR.

I, along with the amazing coaches of , am creating an amazing program for all pre - and postpartum women. Because they deserve to feel supported and seen.

In honor of Mothers Day, we are giving away $3000 in scholarships to women who needs help prioritizing her health and fitness❤️

Apply to win a FULL scholarship for our signature 12 week program that has helped so many women lean out, tone up, and feel amazing in their skin!

*You must be a mama to apply

Our 12 week program includes: Specific nutrition plan made for you, custom exercise pan that will fit with your life, how to create realistic healthy habits, accountability and support every step along the way.

Apply with the link in our bio

24/04/2023

Something I didn't expect was the amount of muscle and weight loss I would have. This was because I was uneducated about the number of calories breastfeeding burns. I had a healthy diet, but I wasn't intake enough macros/calories that I needed to in order to support breastfeeding.

It was scary around month 4 when I started to lose more weight than I wanted to. I was scared I would lose my breast milk supply. Breastfeeding was something I prayed hard for and wanted to do up until he was eating his majority of food intake from solids and no longer needed breast milk.

I know this is very specific to my journey, but feeling alone and uneducated about what to do is terrifying.

I, along with the amazing coaches of , have created an amazing program for all pre - and postpartum women. Because they deserve to feel supported and seen.

In honor of Mothers Day, we are giving away $3000 in scholarships to women who needs help prioritizing her health and fitness❤️

Apply to win a FULL scholarship for our signature 12 week program that has helped so many women lean out, tone up, and feel amazing in their skin!

*You must be a mama to apply

Our 12 week program includes: Specific nutrition plan made for you, custom exercise pan that will fit with your life, how to create realistic healthy habits, accountability and support every step along the way.

Apply with the link in our bio

24/04/2023

*You must be a mama to apply

Our 12 week program includes: Specific nutrition plan made for you, custom exercise pan that will fit with your life, how to create realistic healthy habits, accountability and support every step along the way.

Apply with the link in our bio

Photos from EMPWR Community's post 24/04/2023

I've been working with Empower for almost a year now, and I don't see myself stopping anytime soon. The workouts are incredibly challenging, and I'm the strongest I've ever been. My relationship with food is healing, and Lindsey (my coach) is a phenomenal person to have in my corner.

Bianca has created an amazing community of inspiring women who are so supportive, warm, and friendly. If anyone is thinking of working with Bianca and her team, don't hesitate!

18/04/2023

When I found out I was pregnant, I was so scared I would lose myself, lose my body, lose my strength, lose everything I worked for. For a short time, I felt selfish thinking about this. I thought, what right do I have being scared and fearful of the body I would have after giving birth. But then I came to realize it's not selfish, wanting to be strong, healthy, and active after birth. It's something I've worked for, and it's 100% legitimate to want to feel like yourself after giving birth. I knew it would take time, but I knew that as long as I treated my body right and the way it deserved. It would also treat me right.

I listened to my body my entire pregnancy. Around 4 months, I had to tone it way back with strength training. In the last 2 months, I was just looking to get a little yoga movement in each day to keep my body feeling as good as possible.

If you relate to the way I felt know you aren't alone, and it's okay to want to be a healthy, strong version of yourself before, while, and after your pregnancy. 💙

In honor of Mothers Day, we are giving away $3000 in scholarships to women who needs help prioritizing her health and fitness❤️

Apply below to win a FULL scholarship for our signature 12 week program that has helped so many women lean out, tone up, and feel amazing in their skin!

*You must be a mama to apply

Our 12 week program includes: Specific nutrition plan made for you, custom exercise pan that will fit with your life, how to create realistic healthy habits, accountability and support every step along the way.

https://docs.google.com/forms/d/e/1FAIpQLSeBa6_lwt2PrqYp1OTsalO601sO8YT8KEO2QcfyluwweBKdmw/viewform?usp=sf_link

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Do the movement you can and continue to show up for yourself!At different times in our life, our bodies will be capable ...

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