EMPOWER Program
Sliding scale of $15-$25 per week
6-week virtual Strength Training Program
These workouts are designed to build strength, change body composition, keep you healthy and pain-free, and most importantly, make you feel confident and empowered in your body. The program consists of four strength-based workouts delivered straight to your device each week.
EMPOWER Program FAQs
Where Can I find more information about your EMPOWER program?
What is a sliding scale and how much does the program cost?
My mission is to provide effective workouts for a price that is as sustainable for you as possible but I also REALLY want you to stay committed to the workout plan so that you can see results—which is why I offer a sliding scale. The total cost is $150/month or a weekly payment plan of $15-$25/week for 6 weeks. One week of EMPOWER is equivalent to what you would pay for ONE class at a studio! Additional payment plans and financial aid is available so don’t hesitate to reach out about the sliding scale.
EMPOWER Subscription
Once you complete the 6-week program, I run a subscription program where you can continue to get new workouts each week for a very affordable price and stay a permanent member of the EMPOWER community. This is a sliding scale of between $15-$25/week or $150/month.
Can I incorporate my other forms of exercise that I love?
Definitely. I encourage people to mix in some form of movement on the other two days with at least one complete rest day (you may need an additional rest day, especially in the beginning). It could be a walk, yoga, run, hike, swim, exercise class, whatever you love to do. On the other hand, if you ONLY fit in these four workouts a week you are still going to see great results.
Do I have to complete the workouts in the order or on the days that you assign them?
No! You do not have to follow the workouts in the order that I assign them, which gives you freedom to mix in an alternative form of movement on any day. For example, you may perform lower and upper body on the assigned days but choose to go for a walk or do yoga on day three and therefore push everything back one day. That is completely FINE and encouraged.
How long do the workouts take to complete? Are the 30-minute version effective?
In general, the full workouts will take approximately 40-50 minutes. There are 30-minute versions available at the end of each workout on days when you are short on time or if you are new to strength training. And YES, the 30-minute versions are still VERY effective! If you are new to strength training or working out in general, I recommend starting with the 30-minute versions.
What type of equipment do I need?
Dumbbells: As a starting point, I highly recommend a variety from 5-20lb if possible. At least a light pair (between 5-10lb) and a heavy pair (between 10-20lb) is ideal. As you get stronger you may find you need heavier weights!
Mini Loop Bands: These are a must for glute activation or for upping the intensity during leg day. I have the Te-rich Resistance Bands from Amazon but any cloth or elastic mini band will work.
Elevated Surface: This could be a bench, a chair, a couch, a step, an ottoman, etc. Something sturdy that will hold your weight if you were to step onto it!
Optional (but definitely not needed): Medicine Ball (5-20lb), Kettlebell (20-80lb) for a heavier weight selection as you get stronger!
How much weight should I use?
As a general rule of thumb, you want the last 2-3 reps of each set to CHALLENGE YOU but also be able to keep good form. For example, if I assign 12 bicep curls, you want to choose a weight that makes reps 9-12 TOUGH. Even if you can’t complete the assigned number of reps that is OK. If you can only complete 8 reps at your chosen weight, you can either drop down weight to complete the 12 or choose 8 as your “max out” number and you are done. This applies as long as you are not working with an injury.
How are the workouts delivered?
The workouts are delivered via an app platform called TrueCoach (purple app with white letter). If you decide to commit to the program, you will get an email which will prompt you through downloading and setting up the app. I promise, it is SUPER easy and user-friendly. Once set up, the workouts are delivered directly to the app each day with drop downs to view each video under the exercise. All workouts and instructional videos are written and performed by me so it feels very personal once you are on the app.
Testimonial
“I've been following Emily's strength based weekly workouts for nearly half a year and could not be more pleased with the programming. As an avid runner, I was looking to add variety to my active lifestyle and needed something that could work around my hectic schedule. Emily's approach to constructing each workout follows a general rhythm and series of circuits but NEVER feels the same. I love having the balance of a self-paced program with a level of accountability as each workout is logged and shared back with Emily. Emily is accessible for questions and her training program is geared towards people of varying fitness levels as you can choose how heavy your weights are / how fast you push yourself through each workout. I've scaled back how often I am running but still have 2 or so days a week I dedicate to that form of cardio. After just a few months on the program I am absolutely feeling more toned, strong and I truly look forward to the workouts each week.”
EMPOWER Program—Sarah S.