One of Etobicoke's highest regarded women's-only fitness programs.
EmpowHER Fitness offers women and teens of all fitness levels and abilities a fun, challenging and encouraging environment in which to reach their goals.
At EmpowHER Fitness we:
rise to our highest potential
are learning to love and appreciate our bodies for the many ways they show up for us
view exercise as a way to feel our absolute best, not a punishment for what we ate on the weekend
see our pregnancy stretch marks as badges of honour of motherhood
understand that our example is the one that matters most to our teen daughters
celebrate each other’s successes and share in each other’s struggles
see exercise as a way to better physical health and an enabler for better relationships, improved mental health, and an opportunity to establish a deep level of trust in our ability to take care of ourselves.
Our workouts are…
new and varied every time, incorporating different training modalities to keep you motivated and maximize your time & results
female-designed to target the specific areas that we as women, care about most
female-instructed to provide a supportive and encouraging environment
kept small to foster community and allow for more personalized coaching
At EmpowHER Fitness you’ll be met at whatever fitness level you’re at and coached at a pace that feels encouraging and supportive.
Typical results I guarantee you will begin to see in as little as 4-weeks:
increased energy
renewed motivation
sense of belonging, support and accountability
the confidence and conditioning to achieve new fitness milestones
Workouts are currently LIVE online so you can exercise from the comfort and safety of your own home. If at any time you can’t attend LIVE, all workouts are recorded for on-demand access within our private Facebook group. Variety is the spice of life and our sessions. Workouts are constantly changing, to keep you and your body challenged and motivated and help you shape, sculpt and build a lean, strong body. They combine aspects of:
HIIT (high-intensity interval training)
Dynamic, functional full-body exercises that train multiple muscle groups at once
Strength training using dumbbells, Kettlebells, and resistance bands
Core conditioning using stability balls, dynamic movements, TRX and Pilates-inspired movements
Flexibility and mobility
“53% of 13-year old girls are unhappy with their bodies. That number grows to 78% by the time they turn 17.”
EmpowHER Fitness TEEN was birthed in March 2021 as a way to specifically motivate and challenge girls 12-17 years old
Being a teenager is hard. In many ways, much harder now than it was for us parents. The pressures of social media and peer influence today is extreme. With unlimited access to screens, teens are endlessly bombarded with body image messages, many of them negative. Around the age of 12-13, girls start becoming increasingly unhappy with their bodies. Self-esteem scores begin to plummet right around this time too (while remaining constant for boys). And 9 out of 10 girls will feel pressured from media and fashion industries to be skinny (Girl Scouts online survey, 2010).
“Only 0.8% of teens (aged 12-17) are meeting 24-hour movement guidelines during COVID restrictions.”
At the same time, physical activity levels start to decline. Less than 1 in 5 teens are meeting Canada’s physical activity guidelines with boys more than twice as active as girls. Some of the most common barriers to physical activity for teen girls include lack of basic skills, insecurity in front of peers, poor body image, and copying behaviours of inactive parents. And yet the list of benefits of regular exercise is long:
increased strength, stamina and flexibility
maintenance of a healthy body weight
improved fitness + heart health
decreases in stress + depression
increased self-esteem
positive body image
opportunities for fun + interaction with friends
As a women’s health coach, I believe that positive body image as adults begins in the impressionable teen years. I know that one of the most profound ways moms can instill healthy habits in their teens is to lead by example. It’s one of the reasons why I started EmpowHER Fitness and for the past 10 years, I’ve been helping moms form healthy habits through regular group exercise.
As a mom of teen girls myself, I also know that girls benefit from programs that are unique to them and I feel strongly that more of these are needed. Spaces just for girls to help them cultivate a love of movement, an appreciation for what their bodies can do, and to connect with other teen girls. That’s why I’ve created EmpowHER Fitness TEEN EDITION - fitness classes specifically designed to motivate and challenge girls 12-17 years old through interactive workouts and social connection.
These weekly 40-60-minute sessions include:
warm-up/ice breaker
30-40 minute workout (bodyweight + the occasional use of dumbbells if available)
cool down/social connection/lesson
“If we succeed in empowering girls, we’ll succeed in everything else.”
EmpowHER fitness pricing
Adult group fitness sessions run in a choice of 1-month, 3-month or 6-month (Jan + June enrollment only) timeframes. TEEN sessions run in a choice of 1 or 2-month timeframes, typically following the beginning and end of each calendar month. Our workouts are currently running online on the Zoom platform.
Adult sessions are offered Monday through Friday at 6:30 am and Tuesday, Thursday and Saturday at 9:00 am and are 35 mins in length including a warm-up. Registration is based on unlimited workouts with a total of 32 available workouts in a 1-month period. All workouts are recorded and posted to a private members-only Facebook group for those who cannot attend the LIVE workouts and/or want some options for weekend workouts or when travelling.
Teen sessions are currently on hold but are 40-60 mins in length when offered. Pricing is per household. Siblings that fall within the age guidelines are welcome to participate.
Adult Pricing
Unlimited 6-month session (total of 192 workouts) $600 (Jan/June)
Unlimited 3-month session (total of 96 workouts) $345
Unlimited 1-month session (total of 32 workouts) $125
Teen Pricing
2-month session (total of 8 workouts) $70/household
1-month session (total of 4 workouts) $40/household
Please note that if you are interested in joining a session that is already underway, waiting for the start of the next 1-month session is not necessary. I would be happy to work out a pro-rated plan so you can get started on a healthier lifestyle right away!
Book a complimentary first class
To inquire about EmpowHER Fitness group workouts or sign up for your complimentary first class, please get in touch:
Or register now
FAQs
What kind of results should I expect to see and how quickly?
The results you achieve and the time it will take will depend on a number of factors including, how many sessions you attend per week, how consistent your attendance is, the effort you put in while you are there, how active you are outside of our sessions, and your nutrition habits. With regular attendance, hard work, and healthy eating, our clients have lost significant weight and inches, consistently say their clothes are fitting them better, quickly notice increased strength and endurance, and see significant improvements in energy levels in as little as 4 weeks.
Do I need any equipment?
One of our core values is variety. It's important that you are constantly challenged and inspired by the workouts and so, they are always changing. I mix bodyweight training with other workout styles that do incorporate equipment. For the adult sessions, it is helpful to have a set of hand weights, a skipping rope, mini bands, and a bench/stool or chair. For TEEN classes, weights are encouraged. If access to these items is limited, I can provide alternatives. You will also need a supportive pair of running shoes and an exercise mat.
How do I access the workouts?
You will be given a link to a private password-protected Zoom room. If you are not familiar with Zoom, you can download the app for free to your laptop or tablet. A laptop or tablet are the recommended devices to be used so that your screen size is big enough for you to be able to see the trainer.
Do I have to have my camera on for the workouts?
While not mandatory, having your camera on during our sessions will help me to be able to correct form and make sure you are doing the exercises correctly and safely. That being said, we understand some women/girls don't feel comfortable in front of the camera and will leave the decision up to you.
How is this different than going to the gym?
Gym environments aren't for everyone and at the moment many of us don’t have access to gyms due to the COVID pandemic. Gyms can be intimidating and uninspiring for many people at the best of times and in many cases, while your annual fee gets debited from your bank account, your presence or lack thereof goes unnoticed…unless you pay extra for a personal trainer. At EmpowHER Fitness, I make sure each and every workout gets you one step closer to your fitness goals. Every workout is carefully planned to maximize your time, keep your body challenged, and keep you inspired to stick with it. Here, you get individual attention and the encouragement and accountability from a group setting at a fraction of the cost of a personal trainer. I care whether you show up and if you don't, I reach out to make sure you are okay and to understand what I can do to help you stay committed to your goals.
Training from home offers so much convenience and time savings. The time you would normally spend commuting can now be reinvested into other priorities. If you’ve tried home workouts but haven’t kept them up, I can assure you that training LIVE with a group at home is totally different. There’s a different energy to these workouts. They’re interactive, inspirational and the best way to keep yourself accountable to showing up.
How is this different from other group training options on the market?
EmpowHER Fitness is owned and operated by a woman for women. I understand that the female body looks, feels and responds to exercise differently than its male counterpart. Every workout is designed for women. Unlike other programs that focus on getting that bikini body or pride themselves on pushing clients to the point of pain, I believe in an approach that coaches you to harness your inner strength to achieve a new level of fitness. As a busy woman, I know how much time you spend taking care of others and how challenging it can be to find time for yourself. And I have walked in your shoes. I spent years trying to find a program that worked for me and then finally, I did. I know what it's like to be a fitness client. I know what works…to get you started and keep you motivated.
One of the things I hear often from current clients who have tried other programs is that there is a feeling of belonging here that is not replicated anywhere else. The group sizes are smaller here and even though we’re online, our community is stronger than ever. You will never feel like a number or that you are part of a class with rotating instructors. I teach each and every one of our workouts myself and I get to know each and every one of you personally. I truly care that you succeed and keep growing and reaching new milestones. I believe in delivering fitness that is FUN and FRIENDLY while helping you achieve unbelievable results in the company of other amazing women.
What if I can't commit to a set schedule right now?
Flexibility is one of the things that's built in to our program. It's hard enough making the time for fitness. You shouldn't have to worry about losing money for workouts you can't attend. This is why I’ve kept the package pricing very affordable and unlimited, giving you the freedom to attend the workouts you’re able to without breaking the bank.
Why don't you allow men/boys to join your program?
We have nothing against guys. But when it comes to workouts, EmpowHER Fitness is a space where women/girls can focus on their fitness goals with workouts designed specifically for the female body, surrounded by other like-minded females. Consider this our version of the "man cave".