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Thoughts.

Hitting the Diet Bottom

By Megan Luybli | Aug 2, 2020

“Sometimes when I’m raging against my body, I hear it quietly but firmly call out: same team. Same team. Same team.” Dr. Maria Paredes Whole 30. Paleo. Keto. Intermittent fasting. Extreme calorie deficits. A new week, a new diet. The vicious cycle of wanting to “be good” and then not being able to follow through…

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Reflecting Through the Lens

By Alyssa Andrew | Aug 2, 2020

“You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy  There are times we must break out of our comfort zone. Bodies and brains are designed for survival, for comfort, and for moving away from that fixed mindset. It is definitely hard work, but…

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Sleep is the New Kale

By Andrea Barnes | Aug 2, 2020

Today’s society pushes increased productivity and asks you to squeeze out every single ounce of energy, but sleep is essential. However, studies show that over the past twenty years we are actually getting fewer hours of sleep each night. We are trying to thrive through this sleep deprivation, and on top of the coronavirus pandemic,…

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Wake Up and Live Empowered

By Malissa Grimsley | Aug 2, 2020

When you’re feeling stuck, move. Some may question how when you’re in the middle of a pandemic. It’s what I like to call, the 20 minute reset- a minimum five minutes of meditation and 15 minutes of yoga, and there’s no better time to start than now. Yoga has the power to shift mind, body,…

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Respecting My Body Through Intuitive Eating

By Megan Luybli | Aug 2, 2020

No calorie counting. No “bad” or “good” foods. No more shame. No more guilt. No more judgement. Eating when you’re hungry. Stopping when you’re satisfied. Complete food freedom. My journey with Intuitive Eating began a little over a year ago when my recovery from an eating disorder began. It was scary to let go of…

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To Fast or Not to Fast: That is the Question

By Andrea Barnes | Jul 20, 2020

While some research suggests that alternating regular meals with extended periods of fasting may have some health benefits and contribute to weight loss, long-term studies are limited. If you’ve thought about starting a fast, ask yourself this question:“How long can I maintain this eating behavior?” Nancy Clark, MS, RD, said “You should not start a…

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3 Keys to Nutrition & Wellness: A Guide for Sustainable Change

By Andrea Barnes | Jul 20, 2020

At Empower Nutrition & Wellness, our goal is to help you find your road to a well-nourished life and live without limitation. To achieve that state, we believe in three main components:  self-awareness, self-confidence, and self-care. Building Self-AwarenessThere are many definitions, but I think the former author Debbie Ford said it best: “The ability to…

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The Power of Self-Affirmation

By Andrea Barnes | Jul 20, 2020

How often do you talk to yourself? Our unconscious mind is heavily impacted by what we say to ourselves and is often an underutilized resource for changing the dynamic of our behavior. Continuous negative self-talk can contribute to self-sabotage and a fixed mindset, but self-affirmation can be a powerful tool for moving yourself forward. Building…

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Clean Eating: Healthy or Harmful?

By Sarah Mann | Jul 20, 2020

“Clean eating” is a popular diet trend that is widespread throughout food blogs, books, and social and popular media. Despite its popularity there is a lack of consensus on what clean eating actually entails. Definitions typically include eating whole and minimally processed foods, but also may include aspects such as eating only organic, plant-based or…

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Managing Macros: A Guide for Athletes

By Alexa Leomporra | Jul 20, 2020

Macronutrients, otherwise known as “macros” in the nutrition world, are essential for health. While many fads and trends suggest elimination of one or more of these significant groups, carbohydrates, protein, and fats should have a special focus in the nutrition profile of an athlete. Recent specific emphasis has been placed on protein, pushing carbohydrates and…

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