| General Wellness | |
| Wellness Principles for a Healthy Life | Beginning with a self-assessment, this seminar touches on nutrition, fitness, stress, sleep, personal growth, and more. You’ll assess what you could do to improve satisfaction in each of these areas and learn how to set SMART goals to get there! Whether you’re struggling with stress, you want to figure out a way to eat better, or you plan to start exercising more -this presentation will motivate you to make positive changes in your life. |
| Healthy Mindset | Learn the difference between growth and fixed mindsets, how to become growth minded, and master techniques to help strengthen willpower, and strategize against dieting pitfalls using proven methods developed by behavioral psychologists. |
| SMART goals for health | Learn how to set SMART goals: They are Specific, Measurable, Achievable, Realistic and Timely. Practice planning out steps to achieve your health and wellness goals, and setting benchmarks to track your progress. |
| Food, Stress and Sleep, Connecting the Dots | Learn about the relationship these factors play in overall wellness. Didn’t sleep well? Your cortisol levels spike, you feel tired and stressed, and hunger response increases. Eat food late at night? You find it difficult to fall and stay asleep. Walk away with tips to improve your eating habits, sleep habits, and stress management, all in one session! |
| Nutrition | |
| Healthy Hydration | How much water do we really need in a day? Are caffeinated beverages dehydrating? What about energy drinks? Is natural better? Are artificial sweeteners harmful? Learn the answers to these questions and more. — The average American drinks at least 400 calories per day. From meal replacement shakes to cocktails, this seminar discusses the ingredients in just about any beverage on the market and their effects on our bodies. |
| 9-5 Nutrition | You work hard, and we know it. It’s difficult to find the energy or motivation to stay on top of healthy meal planning after a long day of work. Learn simple planning techniques for healthy lunches, snacks at work and evening meals to stay nourished without the stress of meal prep. Learn what prepare foods are figure-friendly and wholesome, and which to avoid. |
| Family Nutrition | Healthy eating for you and your little ones. We’ll explore basic healthy nutrition, tips, and tricks to keep kids interested in nourishing food as well as communication strategies to help your family want to eat healthy. |
| Separating Fad Diets from Healthy Eating | Want to lose weight fast? There’s a fad diet for that. Will you really lose weight fast? Possibly. Will you sustain that weight loss? Unfortunately, the answer is not highly likely. Learn to identify a fad diet when you see it, and tease out the useful, healthy information. We’ll discuss healthy nutrition to help you flourish over the long haul, rather than “lose weight fast”. |
| De-stressing Nutrition | There’s no cure-all to ease frustration, but you can get some stress relief through nutrition! Here’s the latest top 10 stress relieving food options out there, plus how exercise can help! |
| Longevity Diet | What is it that makes the three longest living communities in the world so healthy? Their diets are all quite similar even though they are in three distant parts of the globe. Learn what scientists say makes these people more likely to live to be healthy centenarians! |
| Super Foods & Fun Ways to Eat Them | Do you know the optimum number of servings of fruits and veggies you should get in a day? Is it hard to get your loved ones on the veggie bandwagon? Learn which foods are packed with the most power and many fun ways to slip more nutrient rich, low calorie produce into your everyday life! |
| Healthy Eating on the Go! | Travelling? Working a lot? Evenings full of activities? Explore healthy meal options from fast home cooking options to the best in frozen meals or even the best fast-food options when you have absolutely no time but want to stay healthy! |
| Mediterranean Diet | The American Dietetic Association doesn’t jump onto bandwagons, and it seems like every month there’s a new “diet” to follow. The Mediterranean diet is tried and true, and has held its own against others to the extent that the ADA has embraced it and preaches it’s goodness. Learn why it’s such a great diet and get recipes and meal plans to begin your Mediterranean health journey today! |
| The Science of Food Labels | Interactive discussion on FDA requirements regarding food labels, & how to use the labels to our best advantage when comparing products. Learn how to decipher product claims such as “may help prevent certain cancers” or “low sodium.” Learn how to optimize food choices using this great tool! |
| Health Supplements: What do they do and are they worth it? | Discusses the latest research regarding many popular supplements; including protein shakes and bars, herbals, “cleanses” and vitamins! |
| Nutrition for Respiratory Health | Did you know that certain foods help reduce or increase mucous production? Or that certain foods can help reduce stress on the lungs caused by illness, pollution, or smoking? Recover more quickly from a cold or the flu! Learn how to optimize lung function through nutrition! |
| Immune Warrior | Our immune systems protect us from the outside world. It wages wars on our behalf against bacterial, viral, and fungal infections. In this session, learn how to keep your immune system strong, & ready to protect you from harm. We will show you techniques and tips to strengthen the immune system when you’re healthy, boost the immune system when you’re sick, speed healing and reduce inflammation. |
| Brain Foods – Foods for Focus and Good Moods | What you eat can have a powerful effect on your energy and concentration levels. Did you know that juice can increase hyperactivity? What other foods are you putting in your body that can make you tired, restless, and foggy headed? What foods can you eat to increase energy and focus? Learn the answers to these questions and more in this eye-opening seminar, and get tips and recipes on how to nurture your brain through food. |
| Good Guts – You and Probiotics | Are the probiotic supplements in stores or found in foods worthwhile? Learn all about probiotics, and how the colonies of bacteria in our gut contribute to weight management, controlling inflammation, allergies, and overall immunity. |
| Interactive Live Online Cooking Demo | Receive your shopping list a week in advance and attend the Zoom demo to cook along. Choose from topics such as Buddha Bowls, Smoothies, Energy Bites, Powerhouse Salads with Homemade Dressing, Very veggie burgers & meatless balls. Inquire for custom topics. |
| Breakfast for Champions | We’ll discuss whether breakfast is truly important, as well as the best breakfasts to keep you humming along all morning. Tips for quick and easy nourishing breakfasts that are definitely not the same-old, same-old. |
| Social Life Survivor | A busy social life can be rich in friends, laughter, and calories! Restaurants, happy hour, and other get-togethers focused on food may be sabotaging your nutrition and fitness goals. This session will review strategies for making healthy food and beverage choices while dining out. We’ll also discuss ideas for healthy & fun social activities that include physical activity. |
| The Pandemic Reset – Use this Pause to re-set your nutrition. | Life has changed, a lot, our stress levels are increased, which leads to nutritional and physiological difficulties. Research shows that times of change are in fact a good time to introduce new habits you would like to adopt. This seminar discusses all the pitfalls and benefits of this change in our lifestyles, and how to take advantage of them to better our health. This is not about restructuring our entire lifestyle, but about making easy, simple, minor changes to facilitate better health. |
| Healthy for the Holidays | The average American gains 5 lbs. every year from Thanksgiving to New Year’s Day. Learn some simple strategies to help minimize the damage from office parties, to family and friend get-togethers and making sure to exercise even though it’s cold outside. |
| Sports and Exercise Nutrition | This seminar is great for those who are joining any kind of fitness challenge, or adding more exercise into their lifestyle. Often people make the mistake of undertaking a very low-calorie diet and a whole lot of exercise in attempt to lose weight, only to find themselves feeling drained and injured or sick. This seminar will help you to understand the body’s requirements during exercise, proper hydration strategies, and macronutrient structures to help you achieve your goals. |
| Good Carb, Bad Carb – The Whole Grain Truth | Are carbs necessary? What about keto diets? Are they healthy? Is fruit bad for me because it’s high in sugar? Is any bread ever ok? Should I replace all my rice and pizza dough with cauliflower? We’ll discuss the answer to these questions and more using data from large meta-studies. |
| Exercise & Fitness — Body-ology | |
| Loosen Up: Release Muscle Tension for Real Stress Relief | Muscles store stress. Sore shoulders? Tight neck? Stiff back? Learn a few breathing techniques combined with real stress relieving stretches and postures you can do right at your desk, or without even changing into gym clothes. We’ll also discuss a few common trigger points, and the value of techniques such as foam rolling or “Thera-guns”. |
| 7-minute exercise bursts for lean muscle | Learn how a few equipment free exercises completed in a circuit can take the place of full gym sessions when performed a few times per day. There are days when we just don’t have the time or energy to work out, these exercise bursts are the perfect solution. We’ll learn a handful of exercise and practice them so you can build your own bursts whenever you need to! Something is always better than nothing! |
| Stand up to a sedentary life | Did you know that Non-Exercise Physical Activity (NEAT) makes up for more calories burned than exercise in fit, healthy people? Sedentary lifestyles are a leading cause of disease including obesity, high blood pressure, diabetes, and can even increases your mortality risk. Sitting for much of the day, both at work and in your off-work times, can have a major impact on your ability to get healthy—even if you exercise regularly. In this seminar, learn strategies to decrease the hours you spend sitting. These tips will lift your mood, boost productivity, help manage your weight, and improve your overall health. |
| Movement Mojo – Motivation to Exercise | Unsure how to begin a new fitness regimen? Maybe you’ve jumped in at full speed around new year’s only to find that long gym sessions led to things lacking in other areas of your life. Maybe you feel that you need the perfect regimen before you can begin. With exercise, consistency is far more important than a few sporadic long or perfect workouts. Learn about the latest research on the many benefits of exercise, from treating anxiety and depression to improving brain function. Discover the amount of physical activity necessary to achieve these different benefits and tips on how to include that activity in your busy lifestyle, and how to make it a permanent part of your lifestyle. |
| Healthy Backs | Covers the prevention of common back specific injuries, gentle stretching routines, and simple easy to do preventative exercises. Discusses postures and movements that are not recommended and those that are. Participants will walk away with specific stretches and exercises scientifically proven to build a strong, healthy back. |
| Cardio- What counts & how much? | HIIT? Long, slow steady state? Do exercise classes count? Learn about the latest buzz when it comes to cardio? Do I even really need it? (yes, you do.) There is so much misinformation about cardiovascular exercise, we want to set the record straight. We’ll go over basic requirements for health and fitness and how those compare with studies of people who have lost weight and kept it off, and controlled or overcome diabetes. We’ll also discuss all the wonderful effects from better sleep to ability to focus. |
| Down to the Core | We’ll discuss how a strong core affects every other pat of your body. Participants will learn easy to remember core exercises, as well as receive a routine scientifically proven to reduce back and knee pain. Exercises require no equipment and can be done in anywhere. |
| Posture Perfect | Exercises to improve posture, (especially helpful for those suffering from headaches, neck, low back, or shoulder pain) and alleviate pain. Here we’ll learn how to undo what repetitive motions or prolonged postures such as sitting at a desk do to our posture. Exercises can be performed without equipment, anywhere. |
| Stretch and Flex Seminars | These seminars are a great substitute for a resistance workout that requires no equipment other than perhaps a chair and a mat. Participants go through a few relaxing stretches, breathing techniques, and mobility exercises. We then focus on some core exercises and mobility exercises for stretching and strengthening. Think yoga meets Pilates, meets Zen bootcamp. Participants will leave feeling stretched and refreshed. This is great for a lunch group, or end of day activity. |
| Couch to 5K | Are you looking for ways to stay healthy without the gym? Always wanted to do a 5k, but never knew where to begin? This seminar will give you a plan, and tools to start your office on a healthy, team building adventure that will not only keep participants healthy and invigorated, but also allow them to give back to the community by participating in a charity 5k. |
| Healthy Wight Loss Goals/Challenge Support Group | Based on the Diabetes Prevention Program which led to participants losing 20+lbs and keeping it off for 8 or more years. This group begins by assessing goals, then adhering to SMART goal techniques (proven to help with weight loss retention), nutrition discussion and guidance, exercise support, question and answers, stress management, and much more. Contact April for custom groups, ideally held weekly. empirefitness@live.com |
| Rock Your Foundation – Glutes, Hips, and Core | This seminar will discuss how a solid foundation will help keep you injury free for your healthy lifestyle. We’ll learn about what each muscle’s job is, and exercises to strengthen them. Research shows that these exercises help to stave off discomfort, pain, and injuries in the low back, shoulders, hips, knees, and ankles. |
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