Online Coaching
13-Week Empower Jumpstart Program
Not sure how to reach your goals or what to do at the gym or at home? You’re not alone. The 13-Week Empower Jumpstart Program is built for women who are ready to take the guesswork out of training and nutrition. Whether you’re new to lifting, returning after time off, or just want more structure and accountability — this program meets you exactly where you are. Each program is fully customized around your goals, lifestyle, and movement assessment to ensure you’re training safely and effectively.
You’ll also receive personalized nutrition coaching, including macronutrient targets and adjustments along the way. Training and nutrition go hand in hand — and this program gives you both.
Free 30-Minute Consultation — connect 1:1 to discuss your goals and design your starting plan
Movement Assessment & Video Breakdown — understand your body’s movement patterns,
identify areas to improve, and learn how your program is built specifically for you
identify areas to improve, and learn how your program is built specifically for you
Profile in the EMPOWER Fitness & Nutrition App — access everything in one place
In-App Progress Tracking & Habit Tools — monitor strength, consistency, and habits
Weekly Progress Tracking — assess changes in body composition, posture, and performance
Personalized Training Program Designed for YOU — based on your movement, goals, and
schedule
schedule
Injury Assessment & Prevention Strategies — move safely and build long-term strength
Custom Workout Calendar — stay organized and on track week to week
Foam Rolling, Flexibility & Mobility Routines — support recovery and movement quality
Strength, Cardio & Mobility Workouts — designed to challenge your body and fit your level
Video Tutorials for Every Exercise — clear form guidance directly in the app
Macronutrient & Calorie Settings — tailored to your goals and adjusted as needed
Nutrition Guides & Tools — resources to build healthy, sustainable habits
Weekly Check-Ins & Accountability with Mandy — personalized feedback and motivation
Short-Term & Long-Term Goal Setting — so you can see progress now and stay focused for the future
EMPOWER 12-Week Online Program :
Workouts are based on individual ability, exercise history, as well as current body stats and goals. Changes are made weekly or monthly based on program design and phase of training. Nutritional changes will be implemented only when need be, otherwise, bi-weekly nutritional changes will most likely occur. Nutrition changes will be made based on individual stats/ body composition changes, along with how your body is progressing.