The Down Low on Clean Eating Series: Introduction

When I talk to people about Clean Eating and specifically Paleo, I get a lot of confused, shocked, and resistant faces. What I have found in my years in this industry is that asking people to give up sugar is a no brainer. People have come to expect that if they want to eat healthier, they need to give up sugar and other white products like white rice, refined flour, etc. But asking people to give up ALL GRAINS, BEANS, and ALL DAIRY... whatsoever... is like asking them to get naked and speak in front of thousands of people.

When I was first presented with the Paleo diet "rules" I know I did the same thing. For me the grains part was easier to understand than the dairy part, especially since in the past my "healthy" way of eating often involved eating a lot more dairy products than normal like string cheese and yogurt. Often when we have a fitness or health goal we are presented with ways of eating that I now consider excuse diets; diets that allow people an easy way out.

For Example:

No sugar? Have as much fake, laboratory-produced sugar as you want, even if it’s a neurotoxin. Who cares at least you won’t be taking in calories.

You hate cooking? No problem, don’t learn how to cook and eat over processed, chemical ridden frozen meals that have as much nutritional value as a cardboard box.

Count your Calories! No need to worry about what’s in your food or where it came from, or if it will even get into your cells for your body to use.

The diet industry of today has you running around in circles believing that there is some magical,easy way out. I am so sick and tired of people trying to make hard things easier by cutting corners. “There are no shortcuts to any place worth going.”

I really believe that this is a huge reason people are such yo-yo dieters. If you don’t re-learn what you know about food; how it affects you, how you shop for it, how you cook it, and how you eat it you will never learn any way of eating that will be sustainable for you. Remember those factors for later.

Key Point: Something that sounds sustainable for you in the future right now… to the person you are now whom you are trying to make life changes to…. probably sounds this way because it is still in your comfort zone. If I have learned anything in this life it’s that in order to grow and change we have to go OUTSIDE of our comfort zone. I know this because at one time, I didn’t think I would be able to I could sustain a life without cheese or ice cream or even ENJOY it. But I did and I’ve never enjoyed eating more than I do now.

In this series of blogs I am going to give you the down low (DL) on the 4 absolute musts that you need to learn (either for the first time from a different perspective) if you want to create a healthy way of eating that you will be able to sustain and enjoy for the rest of your life.

· How Food Effects You

· How to Shop for and Cook Food

· How to Eat Food

· How to make it a part of your NEW YOU!

I will go over things things like how body composition, emotions, energy level, performance and health are related to insulin, hormone regulation, gluten, lectins, high fructose corn syrup, artificial sweeteners and other foods and non-foods we put into our bodies. We will go more in depth about what to look for in the grocery store, reading labels, and creating and finding great recipes for your weekly meal planning. And lastly I will give you some great tips along the way to begin to implement these changes in your life. Look for the DL on insulin in the next blog. I look forward to questions and empowering you to make more healthy decisions.

del.icio.us Tags: Paleo,Clean eating,The down low on clean eating series,weight loss,optimal health,diets,fitness

7 things no one told you about food

QUALITY of food is always going to be MORE IMPORTANT than QUANTITY of food.- Crystal Nelson

A blog recently written by my friend Crystal Nelson, along with many recent conversations with family and friends about “why the heck I don’t eat dairy or grains anymore” inspired this week’s inspire me Monday. There are so many things I could talk about but to start, I want to lay down the law of the basic things people don’t realize about food.

The 7 Truths no one told you about food:
1) Food is Fuel
2) Food is a Drug
3) Calorie Counting is BS
4) Food has amazing healing power
5) Food has amazing destructive power
6) Food is a Drug
7) Food is Fuel

Just in case you were wondering, it’s not a mistake that “food is fuel” and “food is a drug” made it in the list two times. So much of my job is getting my clients to CHANGE THE WAY THEY VIEW FOOD. If you know me, you know I am all about optimal health and functioning which this why love the Paleo Diet by Dr. Loren Cordain and the Primal Blueprint by Mark Sisson as an optimal way of eating (notice how I say way of eating, not diet).

Food has Amazing Healing Power: I love Robb Wolf’s blog for great paleo success stories and pick me ups when I need a reminder of why I eat this way. Something Crystal noted in her blog that I want to spread around even more is a topic that has recently come up on Robb Wolf’s blog about the reversal of diabetes in a little girl. This story, as Crystal said, gives me chills. The basic story is a little girl was diagnosed Sept 10 of this year with type 1 diabetes and her family (including her) went completely paleo. Immediately after this the little girl’s blood sugar levels began to drop rapidly. As of Oct 19, this little girl’s doctor has concluded that she needs NO INSULIN and the family is currently awaiting antibody tests to determine whether or not the attack on her pancreas has slowed or stopped all together: “This REVERSAL of a life-threatening autoimmune disease is being mediated by a focus on food quality (paleo).” Interesting….

Food Has Amazing Destructive Power: Is it possible that grains, gluten, and dairy contributed to the development of this autoimmune disease. I would say yes. While there is some merit to autoimmune disorders being genetic, just because you have a gene doesn’t mean you will see it until it is EXPRESSED by your body. Food definitely has the power to express or not express genes, emotions, illness you name it. Do your own research. Books I love are Dangerous Grains, Good Calories, Bad Calories, The Omnivores Dilemma and The Unhealthy Truth.

If you still aren’t convinced read this letter to Robb Wolf about surviving a life threatening blood infection. Paleo will save your life. And I’m willing to bet it’ll help you fend off that H1N1 too.

If you want to find out more, need more elaboration on the 7 truths no one told you about food, please email me. I would love to help anyone, near or far, figure out how to achieve optimal health and how all this CAN FIT INTO YOUR LIFE.

America's Excuse

Americas Excuse

I have to say I’ve been running across a lot of excuses lately. As the weather gets colder more people seem to be getting sick. On top of that the holiday season is getting closer and closer and I keep thinking to myself, how many people are using all of these things as an excuse to be unhealthy, not be 100% in love with yourself and your body, all in the name of “The Holiday Season.”

What I realized is that the “holiday season” is a giant, collective, American excuse to GIVE UP!

I am here to challenge you to NOT GIVE IN! Don’t do it. Don’t give in to this ridiculous excuse to eat like crap and not have time for exercise or being healthy.

There are 8 weeks until thanksgiving and that means that you have 8 weeks to train yourself to be healthy during the busy, crazy, holiday season. It’s never too late to start so start NOW! I think there is a correlation between how out of it people get during the holidays and how they are treating their bodies.

Here are a few pointers to be on top of your game….

1) Find support. Join a workout group; find a friend to keep you accountable. I’ve got some great classes ( see below) to help you with this.

2) Start NOW. Don’t wait till the next time you go to store. Don’t wait until you finish off all the crappy food in your fridge.

3) Find info on clean eating. See my blog for recipes and resources. All your holiday sweets and things don’t have to be totally annihilating. Use alternative sweeteners, find gluten free recipes, use whole foods, do your own cooking!

4) If you have a goal why would you give up for 6 weeks or so? Keep going, keep pushing. Only you can put things in your way.

5) Believe in yourself and don’t let everyone else discourage you when they ask you “why aren’t you eating that…just have a little, it won’t hurt you.”

6) Lead by silent example, while everyone else is eating themselves into a coma over the holidays you will be productive, feel great, and be on track with whatever your goals are.

Inspire me Monday: How Many Hats do you wear?

How Many Hats do you Wear?
Daughter, Entrepreneur, Fitness Chick, Dancer, Girly girl, girlfriend, coach, friend, teacher, music lover, motivator, confident speaker, student, Paleo girl, Crossfit addict , sweet tooth, over achiever, procrastinator, control freak ….. Those are all my hats I can think of off the top of my head but I know there are more.

What I challenge you today to think about is how many hats you wear? Are you a mother, a father, a spouse, a comedian, a smiler, a listener, a caretaker, a supporter…. However you can define yourself, however you can finish the sentence “I am.”
I have been taking an eastern religions class online to fulfill my requirement for humanities before I go to chiropractic school and we are studying Hinduism right now and the concept of one true reality, called Brahman, that is manifesting itself in many forms can really speak to our own lives. (and is the reason I thought about this topic for today’s email)

Many people think Hinduism is polytheistic (believing in many gods), which it is but it’s not quite because actually, all of the Hindu gods are manifestations of the one true god, the ultimate truth. So I thought to myself, “just like me.” NOT because I think I am a god, but because I say things to myself daily, like “who do I feel like being today, Lauren the fitness chick, or Lauren the girly girl?” We ourselves are one person, and we are so many people all at the same time. How do we juggle through all these people we are daily?

So what’s my point? Know who you are, every part of you. Appreciate how many things you are to so many different people but most importantly to yourself. Do you have enough hats that are just for you or are they all for other people? Do you have any hats that you’ve forgotten about or pushed down?
Know how all your hats work with each other. If you are stressed out, feeling overwhelmed, just feeling like something’s not right, it’s probably because one of your “yous” isn’t playing well with the others.
There are always good and bad hats. We can’t all be perfect. You might find that you want to permanently take off one of your hats, like my sweet tooth hat. I am working very hard right now to just get rid of that thing.

Most of all know that these hats don’t own you. You own them, and you can change them any time you want. You can choose to wear the “emotional eater” hat or not. You can choose to wear the “I hate exercise” hat or not. You can choose to wear the “I have fill in the blank disease “or not.

Whatever you are, however many hats you wear, make sure they are the ones YOU CHOOSE.

What is Clean eating?

Clean eating is a broad term to mean that you eat foods that are minimally or not processed at all and are in their purest, most nutritious and whole form. To eat clean you must shop for your own food, cook your own food, and I'm not going to sugar coat it, spend quite a bit of time researcing and educating yourself about what "clean" will mean for you and how you can make it palatable and work for your lifestyle.

Now when I say, "work for your lifestyle" this might be too broad. If you want to eat clean, you will have to change your lifestyle to fit clean eating. There are no ifs, ands, or buts about it. You have to change your habits and your way of thinking if you are going to make clean eating your way of eating because it's not easy. I'm not trying to scare you, I just want you to understand what all this entails and not sugar coat it. The truth is that ingesting most of the food that is available and what we would call "easy" is the same as ingesting a low level poison into your body. Sugar, refined grains, dairy, gluten, soy.... these are all things that are sabotaging your digestive system, hormone regulation, and overall wellness of your body.

So I'm sure by now you are wondering how you eat clean. My simple answer is: Go Paleo. What is paleo? In the shortest possible way paleo is lean meats, fruits and vegetables, and nuts and seeds. If you can't find it and eat it raw, then you aren't eating it(obviously we usually cook out meat nowadays, but we can eat it raw).

"The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors - combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases."


This means NO sugar, NO grains, NO dairy, NO beans, NO alcohol and NO startchy roots or tubers. Having said that, yes I think there is some value in whole grains like quinoa however what I recommend to some clients when beginning a program with me is to just go full paleo for 30 days in order to normalize their insulin levels and just clear their bodies of everything that might be messing with their systems. If you've been eating lots of sugr and grains, refined or not, for a long time you need to increase your insulin sensitivity in order to bring your hormone levels back to normal. That being said, any grain, whole or not, will cause too large of an insulin spike and will just hinder your efforts to normalize insulin sensitivity ( see more on this here). This is definitely situational and it depends on the person and what their stress levels and other medical issues are. Some people find it easier to ease their way into paleo before they begin their 30 days in order to lessen the stress on their bodies.

I can tell you I've already had one client discover a dairy allergy while doing her 30 days. She had had hives for 10 YEARS prior to starting, and was taking an antihistamine to control her internal hives so she could eat comfortably, but still had them on places on her skin. About a week into it, she noticed she had absolutely no hives at all!!! That is a drastic example, but easy to see the benefit. Imagine what is happening inside your body that you can't feel or see?

The bottom line here is eat REAL food. If its processed, it's not real. Look at your labels, if it's got more than 4-5 ingredients and you can't understand any of them it's not real. If you didn't make it yourself, it's probably not real food. Be conscious of what you cook with, make sure there aren't any chemicals and other low level poisons in your food. Find out how gluten, sugar, grains, and dairy, effect your body. Go clean, go paleo. Go all out or start with laying off the sugar and the grains for a week or so and go from there. This is your body, and it's the only one you have. Take care of it!!!!

You can find out more at http://www.thepaleodiet.com/

Theme of the Week: What are your limiting beliefs?

“Man is made or unmade by himself. In the armory of thought he forges the weapons by which he destroys himself. He also fashions the tools with which he builds for himself heavenly mansions of joy and strength and peace.” — James Allen

This week I want to bring attention to your limiting beliefs. Limiting beliefs create disempowerment. What are your self limiting beliefs and how can you change them? Why does this matter? Because…

“Nobody will believe in you unless you believe in yourself.” — Liberace

I’ve said it before and I will say it again, there are no things you can’t do, only things you won’t do. So once you’ve acknowledged that you have some limiting beliefs that might be causing you pain physically emotionally, and spiritually, even unconsciously, you can begin to become empowered by seeking information on how to change these beliefs.

When you believe "I can do it," the "how to do it" develops. - David Schwartz



6 Common Limiting Beliefs

1) Lack of Self Worth: “I am stupid,” “I am not –fill in the blank- enough.” Negative self talk and feelings of worthlessness can lead to depression.

2) Self Hatred: “I hate myself.” It is far easier to focus your love and attention on friends and family than to acknowledge that you love yourself.

3) Victimhood: Believing that any misfortune you suffer is the result of life circumstances, genes, past behaviors, family, and others’ moods etc. Occurs on the emotional level.

4) External Validation: Believing that other people know what is best for you. Here it is easy to lose sight of your inner strength and lose self confidence.

5) Other People’s Emotions: Believing you are responsible for other peoples emotions and reactions…. Another form of victimhood

6) Self Denial: Believing that your needs and desires are not of paramount importance. When you believe this you are literally giving away all your energy to others and you have nothing left for yourself.

For more on these limiting beliefs as well as a great intro to the world of energy, check out Bente Hanson’s book The New World of Self Healing.

“There is only one cause of unhappiness: the false beliefs you have in your head, beliefs so widespread, so commonly held, that it never occurs to you to question them.” Anthony de Mello



Click the link for a great article on how to identify, work through, and change your limiting beliefs. http://abundancejournal.com/2007/how-to-get-rid-of-your-limiting-beliefs/



Hansen, Bente. The New World of Self-Healing: Awakening the chakras and rejuvenating your energy field. Llewelleyn Publications: 2006.

August/September Happenings

Transform Yourself! Express Your Health! 6 week class. This class is designed for women who are ready to dig deep, create their vision, and change their lives! Group Workouts mon/wed and with 30 for discussion/speakers on monday. I am bringing in phenomenal speakers in the community to speak on topics that will help you learn and grow mind, body and spirit, and most importantly leave you feeling inspired, empowered and buzzing when you leave.

New Early AM Transform Yourself Workout only class: tue/thurs 7-8am $180 begins Tues September 15

AM Transform Yourself class starting Tues September 15: Tue 8:30-10 and Thurs 9-10am.

Next PM class starts Sept 28 Mon-7-8:15pm and Wed 7-8 pm $ 240 (20 a class)

Class Specials

2 For 1 class with a friend ( new clients only)

Refer 3 friends and get your class FREE!!

Refer one friend to class and save $40.

Refer 2 friends to class and save $70

New! Kitchen Sweep: Are you confused at what foods are healthy and what foods aren’t? If you want some extra attention on your nutrition program at home this is a great program for you. I will come to your kitchen, help you understand the basics of clean eating, get rid of the bad foods ( and donate the extra) , help you create a shopping list and plan some meals, go grocery shopping with you, and even help you cook/prepare a few healthy meals! $70/hour

Hot Moves Seductive dance Class Wed @ 8pm at pivotal wellness
Let your inner temptress out in this new dance class! Get confident, feel sexy, shake your stuff, and have fun with the girls.

Come with a friend and Try class free

$12 drop in, $80-8 punch card

Email lauren@empowerfitness.org or call 407-399-0170 for more info or to sign up

Theme of the week: Change your thoughts, change the world

“Can you afford the consequences of your thinking?”Rev. Cheri Jensen

Thoughts are a powerful thing. Thoughts have the power to drive you crazy and they have the power to create joy and happiness. Today I challenge you to think about the consequences of your thinking. How will your negative thoughts affect your mind, your body, your health?

“We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” Budda

Just think about it for a moment. We think all day long, but we never realize how our thoughts are affecting our bodies and our spirits. Take time to be aware and conscious to how thoughts make you feel, emotionally and physically.

"The universe is change; our life is what our thoughts make it." Marcus Aurelius

Whatever your goals and intentions this week are, don’t let your thoughts poison you. Don’t shut your emotions out, but don’t let them rule you either. Let your thoughts flow through you not from you.

“Change your thoughts, and you change your world” Norman Vincent Peale

August/September Happenings

Transform Yourself! Express Your Health! 6 week class. This class is designed for women who are ready to dig deep, create their vision, and change their lives! Group Workouts mon/wed and with 30 for discussion/speakers on monday. I am bringing in phenomenal speakers in the community to speak on topics that will help you learn and grow mind, body and spirit, and most importantly leave you feeling inspired, empowered and buzzing when you leave.

New AM Transform Yourself class starting Tues September 8: Tue 8:30-10 and Thurs 9-10am.

Next PM class starts Sept 28 Mon-7-8:15pm and Wed 7-8 pm $ 240 (20 a class)

Class Specials

Refer 3 friends and get your class FREE!!

Refer one friend to class and save $40.

Refer 2 friends to class and save $70

New! Kitchen Sweep: Are you confused at what foods are healthy and what foods aren’t? If you want some extra attention on your nutrition program at home this is a great program for you. I will come to your kitchen, help you understand the basics of clean eating, get rid of the bad foods ( and donate the extra) , help you create a shopping list and plan some meals, go grocery shopping with you, and even help you cook/prepare a few healthy meals! $70/hour

Hot Moves Seductive dance Class Wed @ 8pm at pivotal wellness
Let your inner temptress out in this new dance class! Get confident, feel sexy, shake your stuff, and have fun with the girls.
$12 drop in, $80-8 punch card

Email lauren@empowerfitness.org or call 407-399-0170 for more info or to sign up

Theme of the Week: Personal Empowerment

"You are afraid of your own empowerment
as much as those around you are of you becoming empowered." Caroline Myss


When I first read this statement I thought; why would I be afraid of my own empowerment?? Being empowered and feeling empowered is something we all want right? Maybe not.

We’ve all set goals for ourselves. We all want something better for ourselves. So when you said you wanted to change something in your life and you didn’t do it, was it just a nice idea?

So why are we afraid of being empowered?

"Whenever you become empowered,
you will be tested."

You will be tested by your own self worth, your own self confidence, by change, by uncomfortable situations, by what you think everyone else thinks about you, by uncertainty, by leadership, by mistakes. There are so many I can’t even count.

When you are empowered, instead of afraid, you are fearless. You are open instead of closed. When you are empowered the energy you’ve spent creating the life you don’t want can now be spent creating the life of your dreams.

Here are some good starter points for self empowerment:

1) Learn to listen to yourself and what yourself wants. If you feel like others don’t listen to you maybe you aren’t listening to you either.

2) Tell yourself that know all the answers and you know what is right for you… always

3) Learn what an excuse sounds like. If you find yourself constantly saying I can’t or that won’t work, is that really true or is it an excuse.


"Do you really want to look back on your life
and see how wonderful it could have been
had you not been afraid to live it."



All quotes from Caroline Myss





August/September Happenings

Transform Yourself! Express Your Health! 6 week class. This class is designed for women who are ready to dig deep, create their vision, and change their lives! Group Workouts mon/wed and with 30 for discussion/speakers on monday. I am bringing in phenomenal speakers in the community to speak on topics that will help you learn and grow mind, body and spirit, and most importantly leave you feeling inspired, empowered and buzzing when you leave.

New AM Transform Yourself class starting Tues September 8: Tue 8:30-10 and Thurs 9-10am.

Next PM class starts Sept 28 Mon-7-8:15pm and Wed 7-8 pm $ 240 (20 a class)

Class Specials

Refer 3 friends and get your class FREE!!

Refer one friend to class and save $40.

Refer 2 friends to class and save $70

New! Kitchen Sweep: Are you confused at what foods are healthy and what foods aren’t? If you want some extra attention on your nutrition program at home this is a great program for you. I will come to your kitchen, help you understand the basics of clean eating, get rid of the bad foods ( and donate the extra) , help you create a shopping list and plan some meals, go grocery shopping with you, and even help you cook/prepare a few healthy meals! $50/hour

Hot Moves Seductive dance Class Wed @ 8pm at pivotal wellness
Let your inner temptress out in this new dance class! Get confident, feel sexy, shake your stuff, and have fun with the girls.
$12 drop in, $80-8 punch card

NEW LOCATION! Location and time to change Wed Aug 26 due to huge success of dance class. Starting august 26, hot moves will be held at 8:30 at Anytime Fitness in the group x room. Membership is not necessary.



Email lauren@empowerfitness.org or call 407-399-0170 for more info or to sign up!

Theme of the week: A lesson from Dr. Seuss

"Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.”
—Dr. Seuss

BE YOURSELF! Take a moment out of your day to soak in who you are and share your real, uncensored self with the world. Sing really loud in your car, turn the music up and dance!

Give others the gift of being totally present and secure with who you are and you might just have the best day ever!

“"I'm afraid sometimes you'll play lonely games too, games you can't win because you'll play against you" Dr. Seuss

LOVE YOURSELF! Stop beating yourself up for not getting things done, or not spending enough time at home or not eating what you should’ve eaten.

Whatever battles you are having with yourself, step back and take a look at yourself…arguing with yourself and realize how pointless it is.

Now you can laugh at yourself and get back to the life where you’re not living in self pity and you are doing something to change things that make you unhappy.

“You have brains in your head. You have feet in your shoes. You can steer yourself, any direction you choose. “Dr. Seuss

HELP YOURSELF! You can decide what you want dinner tonight. You can decide whether or not you like your body and your health. There is never anything you can’t do only things you won’t do. You can decide that you want to change something in your life.

Is there one thing (or five things) in your life you just can’t seem to get hold of or be successful in? Get help! Find someone who can help you, do research, get informed and get smart.

You are the only one holding you back from whatever it is you “won’t” do, so it’s probably worth it to figure out why and how to fix it. It won’t be easy, but nothing worth having ever is.

So take it from The Doc…

“Today is your day! Your mountain is waiting. So... get on your way.”


New Happenings for August/September

**Hot Moves Seductive dance Class begins THIS Wed August 12 @ 8pm
Let your inner temptress out in this new dance class! Get confident, feel sexy, shake your stuff, and have fun with the girls.
$12 drop in, $80-8 punch card

New! Kitchen Sweep: Are you confused at what foods are healthy and what foods aren’t? If you want some extra attention on your nutrition program at home this is a great program for you. I will come to your kitchen, help you understand the basics of clean eating, get rid of the bad foods ( and donate the extra), help you create a shopping list and plan some meals, go grocery shopping with you, and even help you cook/prepare a few healthy meals! $50/hour

New!Referral Program for Express your health class: Refer a friend to empower yourself express your health and receive 25 % off your tuition OR I will give you 25% of their tuition if you are not participating.

**Transform Yourself! Express Your Health! 6 week class. This class is designed for women who are ready to dig deep, create their vision, and change their lives! Group Workouts mon/wed and with 30 for discussion/speakers on monday. Topics include women, nutrition, femenine presence, emotions and your health and more!
Mon-7-8:15pm and Wed 7-8pm $ 240 (20 a class)

Look for another session of Transform yourself to begin Sept 28! A Daytime program may be offered as well....



Email lauren@empowerfitness.org or call 407-399-0170 for more info or to sign up!

Check out the Colorado Homeowner Magazine's fall issue featuring the Bringing Sexy Back fitness challenge. This time the Grand Prize is a Trip to Miami, look for the next challenge to win another great prize!

Theme of the Week: Attitude

"Attitudes are contagious. Are yours worth catching?"

Just think about the people you know, and think about the people you like the best, the people you admire, the people you feel most comfortable around. I bet all these folks share a commonality. They all have a great attitude.

Other people’s attitudes can wrap themselves around you. They can make you feel joyous, they can make you feel angry, and they can make you feel sad.

Surround yourself with people who have a winning attitude and you might just win. Surround yourself with people who have a destructive attitude and you might self destruct.

"Sometimes we are limited more by attitude and opportunity."

Life doesn’t always give us opportunities that are coated in sugar. Every choice we make is an opportunity to learn something new. Every bad situation life throws at us is an opportunity to grow stronger and persevere.

We may not have control over the situations life brings us, but we do have control of one thing; Attitude. The control center of your life is attitude. Don’t forget it.


<strong>New Happenings For August!


New! Kitchen Sweep: Are you confused at what foods are healthy and what foods aren't? If you want some extra attention on your nutrition program at home this is a great program for you. I will come to your kitchen, help you understand the basics of clean eating, get rid of the bad foods, help you create a shopping list and plan some meals, go grocery shopping with you, and even help you cook/prepare a few healthy meals! $50/hour


New!Referral Program for Express your health class: Refer a friend to empower yourself express your health and receive 25 % off your tuition OR I will give you 25% of their tuition if you are not participating.

**Empower Yourself! Express Your Health! 6 week class begins Monday August 10 : I am looking for 5 women who are ready to dig deep, create their vision, and change their lives! Group Workouts mon/wed and with 30 for discussion/speakers on monday. Topics include women, nutrition, femenine presence, emotions and your health and more!
Mon-7-8:15pm and Wed 7-8pm $ 240 (20 a class)


**Hot Moves! Seductive dance Class begins Wed August 12 @ 8pm
Let your inner temptress out in this new dance class! Get confident, feel sexy, shake your stuff, and have fun with the girls.
$12 drop in, $80-8 punch card

Email lauren@empowerfitness.org or call 407-399-0170 for more info or to sign up!