Programs

$

The Shred with Em

$

Reverse With Em

$

Monthly Membership

$

Custom Macros

shred

With Em

4 Week Fitness & Nutrition Program

Next Session: August

2022 Sessions: Jan, March (DIY), April, May, Aug, Sept

Whether you’re just looking for a kickstart in your fitness journey, or you have a special event coming up, my signature 4 week program is proven to give you maximum results!

It Includes:

  • Custom macro setting for fat loss with calorie cycling option
  • Comprehensive guide with detailed information on macros, calorie cycling , meal prep tips, weighing/measuring food, alcohol tracking, & more!
  • A 4 week workout program. Both home & gym programs with video demos. Includes 5 workouts per week, cardio programming, & abs, designed for weekly progressions and to maximize fat burning.
  • Track your progress on your workouts via my app! You can record weight, reps, rest time, notes & more!
  • Sample meal plan (full day of eating) for each calorie level
  • Lifetime access to the program (you keep the workouts & recipes forever)
  • Eating on-the-go guide with my top fast food orders
  • MyFitnessPal Tracking Guide
  • Recipes with macro breakdown and food list by macros
  • Access to the FREE emPowered Fitness App for accountability & community

*This is not a meal plan & does not include coaching. There are no check-ins. Prior knowledge of macros is helpful but not required.

*Upon purchase, you will receive an email with the link to access the app and create a login. After logging in to the app, you will need to complete the questionnaire for your custom macros. That will be located inside the Shred group, then the drop down menu under the welcome message. There will also be a video of the walkthrough of the app.

Please be patient waiting on your macros. Macros are calculated in the order I receive the questionnaires. They are sent by email.

Access to the app will be available immediately, you will not however gain access to the workouts until the session start date.

*Due to the digital nature of this program, all sales are final. Please ask all questions prior to purchase.

Shred With Em

Transformations

Reverse With Em

$199

Next Session: October

2022 Sessions: February, June, October

Reverse dieting is the process of bringing your calories up to maintenance levels. This is commonly done after a dieting phase, but can be implemented to help with consistency with your diet, for those who are low calorie from chronic dieting, or someone wanting to build muscle without the fat gain of going into a surplus.

It Includes:

  • Initial macro setting
  • New estimated maintenance calorie target
    (3 ranges provided: lower, mid & upper end of maintenance range)
  • Recommendations on calorie increases over the course of 4-8 weeks
  • Complete Reverse with Em Guide with what to expect, how to reverse, and how to know when you’re at maintenance
  • Comprehensive guide with detailed information on macros, calorie cycling , meal prep tips, weighing/measuring food, alcohol tracking, & more!
  • 6 week workout program for both home & gym with video demos. Includes 5 workouts per week, cardio programming, & abs, designed for weekly progressions
  • Track your progress on your workouts via my app! You can record weight, reps, rest time, notes & more!
  • Lifetime access to the program
  • Eating on-the-go guide with my top fast food orders
  • MyFitnessPal Tracking Guide
  • Recipes with macro breakdown and food list by macros
  • Access to the FREE emPowered Fitness App for accountability & community
  • Weekly office hours where you have access to me to answer your questions!
  • This is not coaching. There are no check ins. This is not a meal plan.

*Upon purchase, you will receive an email with the link to access the app and create a login. Upon logging in to the app, you will be prompted with the questionnaire to complete for your custom macros, you can also find the questionnaire in the drop down menu in the group. There will also be a video of the walkthrough of the app.

Please be patient waiting on your macros. Macros are calculated in the order I receive the questionnaires.

Access to the app will be available immediately, you will not however gain access to the workouts until the session start date.

*Due to the digital nature of this program, all sales are final. Please ask all questions prior to purchase.

emPowered Elite

Monthly Membership

$20 / Month

A personal trainer in your pocket for only $.65 per day!

  • New workouts each month! 5 day workout plan with weekly progressions (all workouts have video demos and alternate exercises for home). These are the exact same workouts I do!
  • 5 day split for monthly workouts: Legs & Abs, Chest/Shoulders/Triceps, Back & Biceps, Legs & Abs, & Full Body
  • Track your progress on your workouts via my app! You can record weight, reps, rest time, notes & more!
  • Additional training programs added periodically (3 day full body, glute focused, etc) so there is something for everyone!
  • Reverse Dieting Guide! Everything you need to successfully reverse diet & a training program to accompany it.
  • Macro calculator to set your own macros, and resources to make adjustments & calorie cycle so you eat the right amount & types of foods for your body
  • Recipes, meal prep tips, educational videos and resources!
  • EDUCATION, SUPPORT & ACCOUNTABILITY
  • Access to the free emPowered Fitness app where you can connect with over 1,700 other community members
  • No longer term obligations, can cancel at anytime!
    $20/month or $200/1 year

Disclaimer: Can be canceled at anytime – there is no contract and it is a monthly recurring service – customer is responsible for canceling membership and will not be refunded if forgotten.

Custom Macros

$100

For those who don’t need the accountability of a coach, but would like a macro setting based on your lifestyle and goals, with resources to “be your own coach”, this is for you.

You will receive:

  • Personalized calorie and macronutrient setting: this includes a steady daily count as well as a calorie cycle option (calorie cycle will be set based on the number of “higher calorie days” you prefer, typically 1 or 2)
  • Complete Nutrition Guide: explanation of macros, meal prep tips and recipes, tips for beginners, adjusting your macros for continued progress, periodizing nutrition, tracking your progress, linked videos, and more!
  • Macro recipes with macro breakdowns
  • Eating on the go guide
  • MyFitnessPal Tracking Guide with how to set up MFP, tracking tips, creating recipes, and tracking alcohol.
  • After purchase you’ll be emailed a questionnaire to complete and email back (make sure to check your junk mail). You will receive your plan within 48 business hours.

*This is not on going coaching, this is a one time setting.

*This is not a meal plan