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EmpoweredCo

@empoweredco.transformed

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More than a gym-a movement of faith, strength, and healing. Build your body, renew your mind, and live empowered! Be transformed from the inside out!
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This season has taught me one thing: I can’t control everything. I can’t figure everything out. And I definitely can’t do it all on my own. But I know WHO walks with me. ✝️❤️ So turn the worship music up, keep moving, and let God handle the rest. 🙌🏼 God’s got me. Period. #Faith #faithoverfear✝️ #god #godsplan #godsdaughter
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This is delicious, balanced and better than the regular version of banana pudding, in my opinion 🥲 and no added sugar! Can be breakfast, post workout meal or even snack or dessert. ½ cup low-fat cottage cheese (Good Culture brand is the best!) ½ cup plain Greek or Skyr yogurt 1 medium ripe banana + more slices for topping (but not too ripe) ½ scoop vanilla whey protein (optional if you want extra protein) 1 tsp vanilla Pinch of salt Blend it all together (except the extra banana slices you’ll use for topping) - until completely smooth (about 45–60 seconds). Then refrigerate for at least 30 minutes—it thickens even more as it chills. Top or layer with crushed cookie of choice - clean anchored option would be Simple Mills and some banana slices. Enjoy!
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Super easy anchored meal to start the day! High protein waffle recipe from @eatingbirdfood 🫶 made with whole oats, Greek yogurt, protein powder & eggs.
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Eating Real & Colorful Food doesn’t have to be complicated - or perfect 🥕 it’s the weekend and we wanted something something fun but also healthy 🫠 I quickly threw together @bellandevans gf chicken nugs, carrot fries (I’ll share how I make them soon) & a non negotiable big salad. I love throwing on some slivered honey toasted almonds and a drizzle of @primalkitchenfoods Honey Mustard dressing. Sooo good! We eat this on repeat ~ Make it simple & repeatable and something you can stick to! ⚓️ Anchored Meal: Quality: Real & colorful food, protein & limited sugar and UPF’s Quantity: lots of veggies, wise carbs and portioned salad dressing out Connection: prayer, gratitude, shared the meal with a loved one. #meal #quickmeals #brainbodyrenewal #silencethefoodnoise
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Thank you all for joining last night for our wellness workshop!! I passed out Reese’s Peanut Butter cups 🤭 yes, really. As we compared them to SkinnyDipped brand - I think we all agree the SkinnyDipped won in taste, natural ingredients and lower in the added sugar and less “pull” that makes you want more. We dove deeper into my 3 Nutrition Anchors: Quality, Quantity and Connection 🫶 We talked about all the nutrition noise out there, some principles to keep it simple and repeatable, and looking beyond the plate at what impacts how we eat. 🌱 We practiced calf raises which are effective at lowering blood sugar after meals. 💪 We also enjoyed just being in community with a shared focus of wanting better health and a renewed relationship with food. Stay tuned for the next workshop at @empoweredco.transformed 💛
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These are the 3 Anchors that I’ll be covering at my upcoming workshop —> Quality, Quantity & Connection…. What are you nourishing your body with? Real Food! Let’s keep it REAL simple. How much does my body need? Everyone has different needs - but let’s dive into down some principles that can help you keep this in check without obsessing or overthinking. Connection 🥰 Have you ever thought about how this affects your nutrition & how you relate to food? Connection with yourself, your body’s rhythms, God and others. Register soon - there is limited space. Looking forward to being with all of you! 🤍Link to register in bio or comment below if you need the it.
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Everyone is taking about protein - for good reason! But let’s also talk about carbs … so important and so many benefits - but the message isn’t eat more - eat more - eat more! (We don’t see all the brands adding more carbs into foods like they are with protein) It needs to be understood and chosen wisely … we’ll chat more about it next Wednesday at our wellness workshop! Along with the 3 Anchors of Nutrition and even what’s beyond the plate. Join us at EmpoweredCo Studio - July 22 at 7pm - for: ANCHORED: Nutrition Foundations you can hold onto. link in bio or reach out if you need it.
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I think we all feel a little tossed around when it comes to nutrition 😵‍💫 … way too much noise and confusion. But nutrition doesn’t need to be complicated or perfect to be powerful. And making lasting change goes beyond what is on your plate. 🤯 If you want to learn more alongside others in the community - Join us on 7/22 at 7pm! 💛Sign up early - space is limited. Link in bio or use the QR code. Or comment below and I’ll send you the link :)
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I love taking a classic comfort food (a bowl of oatmeal) and boosting it with protein, healthy fat, minerals and superfoods 🫐 This is all real food - no protein powders or alternative sweeteners. So easy, delicious and keeps me satisfied for hours! For those of you who may be fearful of carbs… this is a reminder that whole food carbs like oatmeal can be a part of a healthy balanced diet and provide fiber, energy, cholesterol protection, mood support and more! I’ll dive more into the fear around carbs and how you can enjoy them with peace in our upcoming nutrition workshop on July 22 at 7pm at EmpoweredCo Fitness Studio! Sign up link in my bio! #proteinmeals #carbsaregood #nutrition #healthymeals #quickmeals
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Another delicious meal that I like to have post-strength workout… or really anytime 😉 A small egg white omelette with a little bit of shredded cheese and spinach Some chicken sausage - this is Amylu Fresh tomato slices And sweet potato “croutons” made by Roots - which you can just pop in the air fryer right out of the freezer. This meal has 28 g of protein, 340 calories, 11 g of carbs and 17 g of fat. this is great for hitting protein goals, balancing my blood sugar, nourishing my brain & body and it was delicious and I feel very satisfied. Nutrition does not have to be confusing… find some meals that you like, that help you meet your goals and eat them on rotation🔁 #takechargeofyourhealth #nutritioncoach #protein #mealinspo #brainbodyrenewal
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Delicious Protein- boosted yogurt bowl! Great post workout - loaded with nutrient dense foods to feed the muscles, for blood sugar balance, brain health, gut health and satiety! 1 serving Greek yogurt - Siggi’s 1 scoop protein powder 1 tbsp sunflower butter 2 tsp chia seeds Handful of blueberries (organic) 1/3 banana Sprinkle of Purely Elizabeth granola Cinnamon and sea salt Be careful with nut butter and granola - they are calorie dense. Weighing and measuring helps. If you need help with your nutrition goals, silencing the food noise, creating better habits or navigating health challenges - I offer customized 1:1 health coaching. Please reach out! You don’t have to go it alone. #healthcoach #foodismedicine #silencethefoodnoise #brainbodyrenewal #proteinbowl
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If you ever find yourself obsessing over every little bit of sugar on your plate, then this reminder is for you. It’s not that little bit of sugar in the salad dressing, or a little bit of hot honey drizzled on your pork chops, or the piece of chocolate at the end of your meal… It’s about the whole meal, not nitpicking the parts … is it balanced? Are you focused on clean protein and produce? Will it be satisfying or will it create more food noise? Join us for a Nutrition Foundations Workshop: Cut through the noise and learn what really matters. Coming in July at EmpoweredCo Fitness Studio Click the QR code or head to my bio for the link to register!
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