tag:blogger.com,1999:blog-44305877582689835772023-11-25T02:21:57.901-08:00EMPower NutritionHelping you on your journey to health and wellness...Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-4430587758268983577.post-57851276745088595732011-04-19T09:11:00.000-07:002011-04-19T09:14:00.549-07:00Whole-Grain How-To<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; mso-themecolor: text1;"><span style="font-family: Calibri;">Ever wanted to eat a "good, healthy" snack, but have no clue where to start, or much less what that even means? Well, Empower Nutrition to the rescue! We know snacks are sometimes the hardest thing to figure out when trying to incorporate a healthy, nutritious lifestyle, so look below to answer all your whole grain snack needs! Enjoy!</span></span></b><br />
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<b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-size: 36pt; mso-themecolor: text1;"><span style="font-family: Calibri;">EMPower Nutrition’s</span></span></u></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-size: 36pt; mso-themecolor: text1;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Whole-Grain How-To</span></span></u></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Whole grains are shining in the spot light of the health and nutrition world…however, most Americans are shorting whole grain intake by a long shot, and getting well below the fiber recommendations of 25-35 grams per day.</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">No doubt, it can be quite a challenge to get you’re your fiber and whole-grains in everyday, so we wanted to share some of our simple, fun, delicious ideas to help you prevent food boredom, and get creative in reaching your fiber and whole grain goals each and every day! </span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><u><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">What’s the big deal, what’s a whole grain anyway?</span></span></u></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 16pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Whole grains contain the entire </span></span><a href="http://www.mypyramid.gov/pyramid/grains.html"><span style="color: black; font-size: 16pt; mso-themecolor: text1; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">grain kernel</span></span></a><span style="color: black; font-size: 16pt; mso-themecolor: text1;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>(the bran, germ, and endosperm)</span></span></div><shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f"><stroke joinstyle="miter"></stroke><formulas><f eqn="if lineDrawn pixelLineWidth 0"></f><f eqn="sum @0 1 0"></f><f eqn="sum 0 0 @1"></f><f eqn="prod @2 1 2"></f><f eqn="prod @3 21600 pixelWidth"></f><f eqn="prod @3 21600 pixelHeight"></f><f eqn="sum @0 0 1"></f><f eqn="prod @6 1 2"></f><f eqn="prod @7 21600 pixelWidth"></f><f eqn="sum @8 21600 0"></f><f eqn="prod @7 21600 pixelHeight"></f><f eqn="sum @10 21600 0"></f></formulas><path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f"></path><lock aspectratio="t" v:ext="edit"></lock></shapetype><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi54V-Mf6M-5lAZbJ9y2ShdVPHkxpT1ALME_PRrq5BKlrPDJ7QA3BfZnekaOcZpKsa1qhoc8ojPzhiff75R03j64qjOpFigWUNrJgneDFWk72i6qB39v6HjJSCyUruM97-x7BlI8PGfBNmo/s1600/whole+grain+pic.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="335" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi54V-Mf6M-5lAZbJ9y2ShdVPHkxpT1ALME_PRrq5BKlrPDJ7QA3BfZnekaOcZpKsa1qhoc8ojPzhiff75R03j64qjOpFigWUNrJgneDFWk72i6qB39v6HjJSCyUruM97-x7BlI8PGfBNmo/s400/whole+grain+pic.gif" width="400" /></a></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><u><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">What to look for to ensure it’s a whole grain…</span></span></u></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt 0.5in; text-align: center;"><span style="color: black; font-size: 16pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Marketing on the front of foods can be deceiving.<span style="mso-spacerun: yes;"> </span>Make sure you go to the ingredients list to ensure your getting the grains you want.<span style="mso-spacerun: yes;"> </span>Look for the first ingredient to be something like (not limited to):</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 16pt; mso-themecolor: text1;"><span style="font-family: Calibri;">whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><u><span style="color: black; font-size: 20pt; mso-themecolor: text1;"><span style="font-family: Calibri;"><em>Delicious ideas to pump up your whole-grains and fiber:</em></span></span></u></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">100-calorie Popcorn/Kettlecorn</span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>(We like Orville Redenbacher’s Smart-Pop)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">100% whole-wheat toast with natural peanut butter</span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>(We like Sara Lee and Maranatha PB)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Rice Cakes </span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">(We like Quaker)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Whole-wheat cracker with a cheese wedge</span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">(We like Pepperidge Farm and Laughing Cow)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Whole-grain cereal and yogurt</span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">(We like Kashi GoLean Crunch and Cascadian Farms)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Whole-wheat tortilla with black beans and salsa</span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">(We like Mission whole wheat tortillas and On-the-Border salsa)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Smoothie with added ground flaxseed and oats</span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">(We like Bob’s Red Mill and Quaker)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Whole-grain sandwich thin with turkey and sliced cheese</span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">(We like Oroweat, Deli Selects, and Sargento)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">Whole-wheat bagel with low-fat cream cheese</span></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">(We like Thomas and Philadelphia)</span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;"><strong>Brown rice with fat-free milk, honey, and fruit</strong></span></span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-size: 18pt; mso-themecolor: text1;"><span style="font-family: Calibri;">(We like Uncle Ben’s)</span></span><br />
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<span style="font-family: Calibri; font-size: large;">Have other great snack ideas? </span><br />
<span style="font-family: Calibri; font-size: large;">Comment below and let us know some of your personal favorites!</span></div>Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-80405646856388741902011-04-12T14:28:00.000-07:002011-04-12T14:28:24.395-07:00Vigourous Intensity!<span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span></strong></span><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFpJ6bbmTuQfNK6grCmbkupMdTM1lmUt0VPAUfrZJhXALAmJB5IZwkLo0HYJunEtxLDXQu52otKVSdmzommOZtvtoQCR99tgWUDNruGa0g8P07ly87cM5D6yskvIbYxC6rHaxXBMfGeMIb/s1600/1221445_tired_labrador_3.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="131" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFpJ6bbmTuQfNK6grCmbkupMdTM1lmUt0VPAUfrZJhXALAmJB5IZwkLo0HYJunEtxLDXQu52otKVSdmzommOZtvtoQCR99tgWUDNruGa0g8P07ly87cM5D6yskvIbYxC6rHaxXBMfGeMIb/s200/1221445_tired_labrador_3.jpg" width="200" /></a><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">We had some fun with "intensity" today! We wanted to get our workout in together today and decided to check out the class "Cardio Circuit"....How bad could it really be, we're bootcamp instructors and all right? Wrong....after sprinting, frog hops, jump squats, and massive amounts of tricep dips and push-ups, let's just say we were done for the day! So feel encouraged, vigorous intensity isn't easy for us either, but the reward will be great, so stick with it, you can do it! Check out the article below for more info on increasing that intensity!</span></span></strong></span></div><br />
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<span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">Are you having difficulty losing those last 10 pounds? Is it </span></span></strong></span></div><div style="text-align: center;"><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">time to take your workout to the next level? Well it's time to </span></span></strong></span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;">start incorporating some </span></strong></span><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;">vigourous intense workouts into your exercise </span></strong></span></span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;">routine because research shows </span></strong></span><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;">that <em>vigourous intense workouts will </em></span></strong></span></span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><em>help </em></span></strong></span><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><em>Boost Your Metabolism! </em></span></strong></span></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span _mce_style="font-size: medium;" style="font-size: small;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>***Read more on how to Boost your Metabolism Now!</em> </span></span></strong></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span _mce_style="font-size: large;" style="font-size: medium;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><a _mce_href="http://blog.standupandeat.org/post/2011/03/Vigorous-Exercise-Boosts-Metabolism.aspx" href="http://blog.standupandeat.org/post/2011/03/Vigorous-Exercise-Boosts-Metabolism.aspx"><span style="font-family: Arial, Helvetica, sans-serif;">http://blog.standupandeat.org/post/2011/03/Vigorous-Exercise-Boosts-Metabolism.aspx</span></a></span></strong></span></div>Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-81237446031848884012011-03-30T11:57:00.001-07:002011-04-04T12:38:20.369-07:00Down- Low on Detox<span style="font-family: Arial, Helvetica, sans-serif;"></span><span _mce_style="font-size: x-large;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;"><span _mce_style="text-decoration: underline;" style="text-decoration: underline;">Down Low on Detox </span> </span></span></strong></span><br />
<span _mce_style="font-size: x-large;"><strong><span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;"><img _mce_src="uploads/images/weight loss.jpg" _mce_style="margin: 10px; float: left;" alt="" height="165" src="http://www.theempowernutrition.com/uploads/images/weight%20loss.jpg" style="float: left; margin: 10px;" width="197" /></span></span></strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #003366;">We live in a world where weight-loss supplements and new fad diets appear around every corner, </span><span style="color: #003366;">so you have most likely heard of "detoxing". Most "detox" diets claim to rid the body of toxins and make the weight disappear magically with little to no effort. Let take a closer look at "detox" and find out if these diets are safe, effective, and which ones, if any, to try...</span></span></div><span style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">Take a look at the article below, featured in the March/April issue of "Eating Well", to answer your questions about "Detox" dieting.</span></span><br />
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<strong><span _mce_style="color: #003366; font-size: large;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">"Can a Detox Diet Safely Help You Lose Weight?</span></span></strong><br />
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<strong><span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">By: By Brierley Wright, M.S., R.D.</span></span></strong><br />
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<span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">I hate to be the one to break it to you, but no. A detox diet, whether it's all-liquid or based on supplements or allows just a few foods, is a fancy name for a crash diet, which according to a December 2010 study in the Journal of Neuroscience can raise stress hormones and make you more likely to binge later. You may feel lighter and less bloated because the detox evacuates your gastrointestinal system. But this can lead to dehydration--and the weight lost is mostly water. When you return to your usual habits, you'll likely gain back those pounds.</span></span><br />
<span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">Here's another myth busted: a detox regimen doesn't remove toxins from your body. This theory is not supported by science. Your liver and kidneys already naturally eliminate toxins from the blood.</span></span><br />
<span _mce_style="color: #003366;" style="color: #003366;"><span style="font-family: Arial, Helvetica, sans-serif;">However, detoxes can be good for your psyche. "It brings optimism to people," says Christine Gerbstadt, M.D., R.D., author of Doctor's Detox Diet (2011). "They deliver fast results and people want to be successful when they're sacrificing something." You can get the benefits of "detoxing" safely: "Eat three small meals--liquid or not--plus a couple pieces of fruit for snacks," says Gerbstadt. Essentially, limit calories and make sure they come from nutrient-rich foods. Pick a calorie level that gives you enough energy to be physically active--at least 1,200 or 1,500. You'll safely kick-start weight loss and gain confidence to stick to a healthy eating and exercise regimen.</span></span>Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-23280688931994449572011-02-24T09:48:00.000-08:002011-02-24T09:48:37.693-08:00Helpful Hints to Goal Setting<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;"> Set goals, but never keep them? Find yourself failing time and time again? Use these 15 questions below to set goals, maintain motivation, and keep them! Comment below on the goals you have set for yourself this year, or a new goal that starts today!</span></span></span></div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What do I want to do? </span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Why do I want to do it?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">How long (realistically) will it take?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What do I need to do to get there?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Who or what do I need to help me along the way?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What will I do if I reach my goal?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What will I do if I don’t reach my goal?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">8.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What will I do today to start my journey towards my goal?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">9.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What will I do this week to stay on my journey towards my goal?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">10.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What will I do this month to continue my journey towards my goal?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">11.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What will my rewards and celebrations be if I accomplish my short term goals?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">12.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What will I do if I do not reach my short term goals?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">13.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">How will I get back on my plan if I fall short or mess up?</span></div><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">14.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Who will keep me accountable, and what support systems do I have to help me?</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">15.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">What can I identify as obstacles and hindrances to my goal?</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="font-family: Calibri;">Wishing you freedom, health, & happiness!</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="font-family: Calibri;">Micah & Erin</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 10pt 0.5in; mso-list: l0 level1 lfo1; text-align: center; text-indent: -0.25in;"><span style="font-family: Calibri;">EMPower Nutrition</span></div>Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-61317061001840422162011-02-10T06:41:00.000-08:002011-02-10T06:41:28.965-08:00February - Heart Healthy Month<span style="font-family: Arial;"></span> <div style="text-align: center;"><span style="font-family: Arial;">With Valentine's Day approaching, </span></div><div style="text-align: center;"><span style="font-family: Arial;">you are most likely thinking of ways to</span></div><div style="text-align: center;"><span style="font-family: Arial;">show that "someone" how special they are!</span></div><div style="text-align: center;"><span style="font-family: Arial;"></span> </div><div style="text-align: center;"><span style="font-family: Arial;">EMPower Nutrition wants to show you how to love </span></div><div style="text-align: center;"><span style="font-family: Arial;">your heart and prevent heart disease.</span></div><div style="text-align: center;"><span style="font-family: Arial;"></span> </div><div style="text-align: center;"><span style="font-family: Arial;">Check out EMPower's</span></div><div style="text-align: center;"><span style="font-family: Arial;">FREE Nutrition and Fitness Info </span></div><div style="text-align: center;"><span style="font-family: Arial;">Visit </span><a href="http://www.theempowernutrition.com/" title="null"><span style="font-family: Arial;">http://www.theempowernutrition.com</span></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Click the <u>FREE</u> tabs at the top!</span></div><div style="text-align: center;"><span style="font-family: Arial;"></span> </div><div style="text-align: center;"><span style="font-family: Arial;">You will find out more about <a href="http://www.theempowernutrition.com/free-fitness.html">cholesterol numbers and exercise</a>!</span></div><div style="text-align: center;"><span style="font-family: Arial;">Also, read an <a href="http://www.theempowernutrition.com/nutrition-and-fitness-info.html">article</a> about the dreaded aging, and how nutrition</span></div><div style="text-align: center;"><span style="font-family: Arial;">can help you live longer....</span></div><div style="text-align: center;"><span style="font-family: Arial;">Also, the danger in "FAD Diets"</span></div><div style="text-align: center;"><span style="font-family: Arial;">(Spread the word to your friends and family!)</span></div><div style="text-align: center;"><span style="font-family: Arial;"></span> </div><div style="text-align: center;"><span style="font-family: Arial;">Want a FREE subscription to our newsletter?</span></div><div style="text-align: center;"><span style="font-family: Arial;">Sign up today at....</span></div><div style="text-align: center;"><span style="font-family: Arial;"><a href="http://www.theempowernutrition.com/">http://www.theempowernutrition.com/</a> </span></div><div style="text-align: center;"><span style="font-family: Arial;">(It's the yellow box on the top right)</span></div><div style="text-align: center;"><span style="font-family: Arial;"></span> </div><div style="text-align: center;"><span style="font-family: Arial;">EMPower MEMBERS... </span><a href="http://www.theempowernutrition.com/members/login.html" title=""><span style="font-family: Arial;">login</span></a><span style="font-family: Arial;"> now to access your <u>MEMBER'S ONLY</u> </span></div><div style="text-align: center;"><span style="font-family: Arial;">workouts, </span><span style="font-family: Arial;">recipes, fitness, nutrition, and MORE!</span></div><div style="text-align: center;"><span style="font-family: Arial;"></span> </div><div style="text-align: center;"><div style="text-align: center;"><span style="font-family: Arial;"><strong>FREEDOM....HEALTH.....HAPPINESS</strong></span></div><div style="text-align: center;"><strong><span style="font-family: Arial;">Let EMPower Join You in Your Journey to Wellness!</span></strong></div><div style="text-align: center;"><strong><span style="font-family: Arial;"></span></strong> </div><div style="text-align: center;"><strong><span style="font-family: Arial;">Comment below, or on our <a href="http://www.facebook.com/pages/EMPower-Nutrition/145905908796190">FACEBOOK</a> page </span></strong></div><div style="text-align: center;"><strong><span style="font-family: Arial;">on how your "loving your heart" this month!</span></strong></div></div>Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-58016166347340434722011-01-20T14:52:00.000-08:002011-01-20T14:52:38.002-08:00You know....those kind of daysHave you ever had those days....you know the ones.....where you just feel like maybe you should go back to bed, rewind, and start over again? Where nothing goes your way, and you have absolutely no motivation to do ANYTHING! Well, believe me when I say, you are not alone, I think everyone, no matter what you do, has this experience. Don't let this feeling bring you down or get you stuck in a rut...you are worth it to dust yourself off and keep on, keeping on! Find some ideas below to get you through those tough days....<br />
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- Close your eyes and take a few deep breaths<br />
- Call a good friend for encouragement<br />
- Look at some fun pictures and remember how blessed you are<br />
- Write an encouraging note to one of your friends or family (its amazing how encouragement to others comes back to yourself)<br />
- Make yourself smile for at least 10 seconds<br />
- Giggle out loud<br />
- Take a walk outside<br />
- Get an enjoyable snack (Healthy of course!)<br />
- Stretch and enjoy some relaxing silence (no computer, phone, ipod, radio, etc..)<br />
- Take a mini get-away, power nap (about 15 minutes of rest)<br />
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More ideas? Share them as comments below!Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-77848643269139073912011-01-13T09:30:00.000-08:002011-01-13T09:30:50.681-08:00About Us....CHECK OUT THE WEBSITE....www.theempowernutrition.com<br />
It's a work in progress, so check back often, especially for our soon-to-launch bootcamp and membership<br />
<br />
We wanted to share just a little bit about us (the "raw", from the heart version), since we have to be more "professional" (whatever that means) on the website...Enjoy!<br />
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<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">"Ever had a dream?...We did and vwalah (ok, so we don’t really know how to spell that, but you get the point)…you’re looking at it!<span style="mso-spacerun: yes;"> </span>Welcome, look around, and enjoy!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">We can’t help but thank the good Lord for bringing two personalities as crazy, spontaneous, and impulsive as ours together (just ask our husbands, they have their hands full!) and now we get to work together every day!<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">It all started in a coffee shop in Lubbock, Texas (FYI… we LOVE coffee, wherever, whenever, with whatever…and we apologize in advance if we talk about it too much, just one of those little passions in life to be thankful for…) we were supposed to be discussing the logistics of a corporate wellness program we were doing.<span style="mso-spacerun: yes;"> </span>You may learn this about us well (and maybe you can relate), we tend to get off topic rather easily, not necessarily a bad thing, just causes some random hour phone conversations here and there. Anyway, the meeting about the wellness program turned into what we wanted to do in life and what some of our dreams were (somehow, not exactly sure how we got there…)</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">We both love all things nutrition and fitness and we love encouraging and motivating people and wanted to combine our enthusiasm for the two. </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Through the wellness program, talking to our clients, and other experiences, we realized two things 1) dietitians and good, evidenced-based nutrition and fitness are hard to come by; and 2) nutrition and fitness advice is often times impractical, rigid, strict, and unrealistic in the reality of busy everyday life.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">So what’s the solution, we asked ourselves?<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span><span style="font-family: Calibri;">A web-based, come-to-you company to provide simple nutrition and fitness advice, and EMPOWER people (wherever they are in their journey) to get healthy and live life abundantly.<span style="mso-spacerun: yes;"> </span>So here ya go, EMPower Nutrition, a name to encompass our goals and encompass a little of us too (E for Erin, M for Micah, clever we thought!)"</span></div>Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-24677396818805910642010-12-27T17:05:00.000-08:002010-12-27T17:05:47.757-08:00Get on board with bootcamp now!Hey! Just an update on bootcamp....sign up before January 3rd and receive 10% OFF! Class is set to kick off Monday, January 10th, 2011, time is set for Monday and Thursday mornings at 6:15am at Premeir Sportsplex at 90th and Memphis (Members and NONmembers ALL welcome!) Kick 2011 off right with this fun fitness challenge! To your health....<br />
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Interested in a more personal fitness experience? We have personal and group training sessions/packages available as well!Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-57370611873864428232010-12-14T12:02:00.000-08:002010-12-14T12:03:13.315-08:00What is YOUR New Year's Resolution?Hey EMPower Fans!<br />
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As most of you know, the most successful New Year's Resolutions are made AHEAD of time, well thought out, and planned....not those thought of on the fly. So here is to planning for your own success! Share your resolution here (simply post a comment down below)....and maybe you will give some others ideas, or simply have some accountability on your journey to a happy and healthy 2011!Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-7307946894537500042010-12-08T11:43:00.000-08:002010-12-08T11:43:07.889-08:00EMPower Services<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;"><span style="font-size: 16pt;">Description of Services </span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: left;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;"><span style="font-size: 16pt;"></span></span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt;"><span style="font-family: Calibri;">Online Membership $9.99</span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">We know in the midst of a packed, busy schedule, sometimes healthy cooking, meal planning, grocery shopping, and working out are tedious and time consuming.<span style="mso-spacerun: yes;"> </span>That’s why we want to save you time by doing the thinking and planning for you…</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><i style="mso-bidi-font-style: normal;"><u>Membership</u></i><u> will give you access to:</u></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in 0in 0pt; mso-add-space: auto;"><span style="font-family: Calibri;"><i style="mso-bidi-font-style: normal;"><u><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">*</span>Delicious and Healthy</u></i><u> Recipes and Ideas for:</u></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 40.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">ü<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Snacks</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 40.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">ü<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Breakfasts</span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 40.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">ü<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Lunches</span></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in 0in 0pt 40.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">ü<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Dinners</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt 0.5in; text-indent: 0.5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Registered Dietitian</i></b> Approved</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt 0.5in; text-indent: 0.5in;"><span style="font-family: Calibri;">Ingredient Lists included</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt 0.5in; text-indent: 0.5in;"><span style="font-family: Calibri;">Nutrition Labels from a <i style="mso-bidi-font-style: normal;"><u>PROFESSIONAL</u></i> Food Analysis System!!</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><u><span style="font-family: Calibri;">* Quick “Do ANYWHERE” Workout </span></u></div><div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 1in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -0.25in;"><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">ü<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Developed by Certified Personal Trainers</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><u><span style="font-family: Calibri;">* Tips and Fun Facts about Nutrition</span></u></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 58.5pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt;"><span style="font-family: Calibri;">Recipe Modification </span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Enjoy your favorite recipes, but desire to make them healthier?<span style="mso-spacerun: yes;"> </span>Let us modify your favorite recipes and allow you to continue to enjoy them….simply a little healthier!<span style="mso-spacerun: yes;"> </span>Recipe modification includes professional nutrition analysis and a customized nutrition label.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">- 1 Recipe ($15.00)</span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">- 5 Recipes ($50.00)</span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">- 10 Recipes ($95.00)</span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 115%;">Nutrition Counseling- </span></u></b><i style="mso-bidi-font-style: normal;"><u><span style="font-size: 12pt; line-height: 115%;">Appointments can be done In- person, Skype, or Telephone</span></u></i><u><span style="font-size: 12pt; line-height: 115%;">.<b style="mso-bidi-font-weight: normal;"> </b></span></u></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">*</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Available for individuals, groups, and families</span></b></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;"><b><span style="color: black; font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">*<i style="mso-bidi-font-style: normal;"><u>CUSTOMIZED</u></i> nutrition program that will help you realistically achieve your goals.</span></b><span style="color: black; font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 5pt;"><span style="font-family: Calibri;"><b><span style="color: black; font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">*All recommendations are evidence based. </span></b><span style="color: black; font-size: 12pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Meal planning</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Weight Loss</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Goal Setting</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Gluten Free</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">GI Problems</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Food Allergies/intolerances</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Controlling your Diabetes</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Gestational Diabetes</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Lowering Cholesterol</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Heart Health</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><shapetype coordsize="21600,21600" id="_x0000_t202" o:spt="202" path="m,l,21600r21600,l21600,xe"><stroke joinstyle="miter"></stroke><path gradientshapeok="t" o:connecttype="rect"></path></shapetype><shape filled="f" id="_x0000_s1027" stroked="f" style="height: 58.2pt; margin-left: 199pt; margin-top: 6.1pt; mso-height-percent: 200; mso-height-relative: margin; mso-width-percent: 400; mso-width-relative: margin; position: absolute; width: 230pt; z-index: -1;" type="#_x0000_t202"><textbox style="mso-fit-shape-to-text: t;"><span style="font-family: Calibri;"></span></textbox></shape><span style="font-family: Calibri;">Etc…</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">1) 1 hour Nutrition Appointment: $100.00 </span></b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 12pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt 0.5in; text-indent: 0.5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">($50 for each additional person)</span></b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 12pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> 2) 2 Nutrition Appointments (Initial consult: 1 hour and <u>one-</u> 45 minute follow-up): $150.00 </span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <span style="mso-tab-count: 1;"> </span>($75.00 each additional person)</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> 3) 4 Nutrition Appointments (Initial consult: 1 hour and <u>three-</u> 30 minute follow-ups): $220.00 </span></span></b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 10pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br />
</span><b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> <span style="mso-tab-count: 1;"> </span>($100.00 for each individual person)</span></b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 10pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt;"><span style="font-family: Calibri;">Sports Nutrition Package </span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Interested in improving your performance with proper fueling and recovery nutrition?<span style="mso-spacerun: yes;"> </span>Whether you’re a high-school student athlete, looking to win the big game, recreational athlete, running your first marathon, or competitive college athlete looking to get a step ahead of the competition, let us push you to be your BEST!</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">1) 1 hour Nutrition Session: $100.00 </span></b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 12pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt 0.5in; text-indent: 0.5in;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">($50 for each additional person)</span></b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 12pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-indent: 0.5in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> 2) 2 Nutrition Appointments (Initial consult: 1 hour and <u>one-</u> 45 minute follow-up): $150.00 </span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <span style="mso-tab-count: 1;"> </span>($75.00 each additional person)</span></span></b></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 12pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> 3) 4 Nutrition Appointments (Initial consult: 1 hour and <u>three-</u> 30 minute follow-ups): $220.00 </span></span></b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 10pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><br />
</span><b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";"> <span style="mso-tab-count: 1;"> </span>($100.00 for each individual person)</span></b><span style="color: black; font-family: "Verdana", "sans-serif"; font-size: 10pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u><span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">“LIFE VENTURES” SERVICES:</span></span></u></i></b></div><div class="yiv406822038msonormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span style="mso-spacerun: yes;"> </span></u></b><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 115%;">“Dine with the Dietitian” ($150)</span></u></b></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Confused about how to order a nutritious, healthy meal off a restaurant menu and what options may be better choices than others?<span style="mso-spacerun: yes;"> </span>Real life happens and we can’t always stick to what we planned on…this applies to meals too.<span style="mso-spacerun: yes;"> </span>Although eating in the home allows us to have more control over what ingredients we put into our food, as well as how we prepare and cook our meals, eating out is often a well-deserved treat and time-saver too. Let us come assist you in making healthy choices outside your own kitchen, when you aren’t the chef! </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 15pt; line-height: 115%;"><span style="font-family: Calibri;">Personal Shopping Tour/Guide to Groceries ($125)</span></span></u></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Have that desire to eat healthy at home, but can’t find your way around that maze known as the grocery store.<span style="mso-spacerun: yes;"> </span>Let us join you in your shopping and help you learn what sections of the store to spend most of your time in, learn how to read labels and ingredient lists and what they really mean, and other items to use with caution or less often! </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 15pt; line-height: 115%;"><span style="font-family: Calibri;">Pantry Makeover ($125)</span></span></u></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-family: Calibri;">Let the experts help you approach your pantry with confidence.<span style="mso-spacerun: yes;"> </span>Transform junk food temptations into delightful, delicious, and nutritious options.</span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"></span></span></b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">**Have a Dr.’s referral to EMPower Nutrition??<span style="mso-spacerun: yes;"> </span><u>SAVE 20%</u> off one service of your choice!!</span></span></b></div>Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0tag:blogger.com,1999:blog-4430587758268983577.post-65570772233316933582010-12-08T11:21:00.000-08:002010-12-08T11:34:16.539-08:00Renew In the New Year: Get into BOOTCAMP!<span style="font-size: 25pt; line-height: 115%;"><span style="font-family: Calibri;"></span></span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="font-size: 25pt; line-height: 115%;">It’s that time of year….</span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 25pt; line-height: 115%;">NEW YEAR’S RESOLUTIONS</span></u></b><span style="font-size: 25pt; line-height: 115%;">!! </span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-size: 25pt;">Tired of the same exercise routine?</span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><span style="font-size: 25pt;">Want to <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">lose weight</i></b>, <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">get in shape</i></b>, and <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">improve your fitness</i></b>? Join us for an exciting challenge….</span></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 25pt;">8 Week BOOTCAMP will be held at </span></u></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 25pt;">Premier Sportsplex!! </span></u></b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="font-size: 20pt; line-height: 115%;">*Open to all members, non-members, all fitness levels and ages!</span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="font-size: 20pt; line-height: 115%;">* Classes instructed by Certified Personal Trainers and Registered Dietitians</span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><br />
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<div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: small;">Listed below is some information describing the class and pricing.</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 115%;">Description</span></u></b><span style="font-size: 14pt; line-height: 115%;">:</span><span style="font-size: small;"> One hour of fun, power packed excitement!<span style="mso-spacerun: yes;"> </span>A Great mix of cardio, strength, plyometrics, athletic conditioning, core, kickboxing, and flexibility that will keep you on your toes. <span style="mso-spacerun: yes;"> </span>All fitness levels welcome.<span style="mso-spacerun: yes;"> </span>Improve your fitness and reach your goals… COME JOIN THE FUN!!</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 115%;">Pricing</span></u></b><span style="font-size: 14pt; line-height: 115%;">: </span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: small;">*Minimum of 10 participants</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;"><span style="font-size: small;">- 10-14 participants($12.50 per class) <b style="mso-bidi-font-weight: normal;">(TOTAL: $200)</b></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;"><span style="font-size: small;">- 15 or more participants: ($10 per class) <b style="mso-bidi-font-weight: normal;">(TOTAL: $160)</b></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt; text-indent: 0.5in;"><span style="font-size: small;"><b style="mso-bidi-font-weight: normal;">*10% Buddy Referral so SAVE by inviting your friends</b></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: small;">**8 weeks total & 2 classes per week</span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: small;">* Payment in full due at 1<sup>st</sup> bootcamp class</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><span style="font-size: small;"><span style="mso-tab-count: 1;"> ( </span>If unable to pay in full, please contact Micah or Erin regarding a payment plan option )<b style="mso-bidi-font-weight: normal;"></b></span></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 115%;">Dates/Times:</span></u></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt; line-height: 115%;"><span style="mso-tab-count: 1;"> </span></span></b><span style="font-size: 14pt; line-height: 115%;">Bootcamp will start the week of January 3<sup>rd</sup>, 2011</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt 0.5in;"><span style="font-size: small;">Two <i style="mso-bidi-font-style: normal;">Possible</i> Days and Times:</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt 0.5in;"><span style="font-size: small;"><span style="mso-tab-count: 1;"> </span>Tuesday/Thursday @ 6:15 AM</span><span style="font-size: small;"><span style="mso-spacerun: yes;"> </span><u>OR</u></span><span style="font-size: small;"><span style="mso-tab-count: 1;"> </span>Monday/Wednesday @ 7 PM</span></div><div class="MsoNormal" style="margin: 0in 0in 10pt 0.5in;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: small;">-Please select which option fits your schedule best and <u>let us know</u> your preference!!</span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-size: small;"><a href="mailto:info@theempowernutrition.com">Email Us!</a></span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt 0.5in;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: small;">**Want to add a <i style="mso-bidi-font-style: normal;"><u>Nutrition Counseling Package</u></i> to enhance your bootcamp experience??</span></b></div><div class="MsoNormal" style="margin: 0in 0in 10pt 0.5in;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: small;">(Sports & Performance, Weight Loss, Heart Health, and other options available)</span></b></div>Micah and Erin @ EMPower Nutritionhttp://www.blogger.com/profile/05471337486192723278noreply@blogger.com0