Empower Fitness

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Thunder Bay, ON
Empower Fitness

Personal Trainer / 15 years Police Officer Back to my hometown to explore the fitness lifestyle and introduce Empower Fitness at Nexus Health & Fitness.
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I have a Diploma in Police Foundation and am currently in the last semester of the Health and Fitness program. I am currently a stay-at-home mom to my 4-year-old son since 2018. Fitness and health have been a great way to keep me mentally and physically well when working shift work and never knowing when my next break would be. I found the love of weightlifting at Police College in 2007 and started to compete in bodybuilding competitions for women’s figure class. I trained 6 times a week in cardio, cross fit, and weight training and also enjoyed the beautiful outdoor activities that nature has to offer. I am currently studying for my Diploma in Fitness and wellness as well as Rehabilitation Therapy and after graduating will go through NASM and expand in my dream to help people of all ages to crush their goals. Love being back in Thunder Bay and seeing all the familiar and new faces around. I like to get to know new people and all about the fitness lifestyle and looking forward to meeting you and killing your goals with you as well.

09/20/2025

I’m honored to be back for the second year at the incredible event hosted by Thunder Bay Corrections — a day dedicated to supporting officers and their families by showcasing the mental health, wellness, and stress relief resources available in our community.

Correctional officers face serious mental health challenges, including high rates of PTSD, depression, and anxiety due to constant exposure to traumatic events and long-term workplace stress. Events like this are not only important, but necessary to ensure they know they’re not alone — and that help is available.

As someone who personally lives with PTSD, depression, and anxiety, I’m passionate about being involved in events like this. I believe in being open about my own journey — from the challenges I’ve faced, to the treatments that helped me, to now helping others become the strongest, healthiest version of themselves. For me, fitness has been a life-changing outlet — a way to sweat out toxins, reduce stress, and avoid unhealthy coping mechanisms.
I’m incredibly proud to be a part of something so close to my heart.

A big thank you to and for their generous donations, and to Popeyes for fueling the Wolf Pack with goodies as well 💪🏽

And congratulations to the winner Amanda of the 5-5-5 Best Time Challenge at 23:32 seconds — who took home a prize pack valued at over $600 to support their health and fitness journey.

Here’s to stronger bodies, healthier minds, and a supportive community. 💪🧠

09/19/2025

I had the privilege of joining some incredible people today at the 4th Annual Golf Tournament in memory of Dayna, in support of a cause that truly matters.
The DEK Foundation is a nonprofit, volunteer-driven organization committed to improving the lives of those in our community affected by addiction. They also work tirelessly to advocate for more resources to address the ongoing addiction crisis in Thunder Bay.
Each year, this tournament brings us one step closer to a powerful goal: opening a women’s recovery home—a safe, supportive space where healing and connection can thrive. Addiction is a journey no one should have to walk alone.
With continued community support, DEK Foundation is laying the groundwork for recovery, hope, and brighter futures 💜💜💜💜

Thank you over-all electric for the invite to be on your team this year

09/05/2025

This is Sandra. She first came in with a friend for a workout—and that one visit turned into the start of her incredible fitness journey with me. With three amazing kids, a husband who often works out of town, and a demanding full-time job, Sandra has a lot on her plate. But that doesn’t stop her. She’s up bright and early twice a week, showing up consistently and giving it her all. Not only is she starting her day with strength and intention, but she’s also setting an incredible example for her kids—proving she can keep up with them... or even outpace them in their own game.

Sandra’s bio ; As a busy mom of three, I never imagined I’d find my rhythm in the gym. Over the last two years, I’ve learned to give myself grace, focus on small consistent habits, and most importantly—rebuild my confidence. 💪 Huge thanks to Anita for teaching, guiding, and helping me celebrate the wins (and even the setbacks). The laughs we’ve shared and the friendship we’ve built have made this journey so much more meaningful. This hasn’t just been about fitness; it’s been about accepting my body, celebrating progress, and proving to myself that I can prioritize my health while still showing up for my family. Here’s to growth, strength, and continuing to embrace the process ❤️.

08/27/2025

✨ Easy, Filling, & Healthy Lunch Idea! ✨
Tastes like sushi... without the roll 🍣👇
🥒 California Roll Cucumber Salad 🥑
What you need:
1 cucumber (sliced)
1.5 cups imitation crab meat
1 tbsp whipped cream cheese
1 avocado (diced)
A splash of soy sauce
Everything bagel seasoning (sprinkle to taste)
How to make it:
Throw it all in a bowl.
Mix it up. Shake it up. Shake it some more.
Grab a fork and enjoy!
💡 Tastes just like a deconstructed sushi roll—no rice, no rolling, no stress.
Serves: 2–3
📊 Full Recipe Nutrition:
🔸 Calories: ~545–560
🔸 Carbs: ~50g
🔸 Protein: ~20g
🔸 Fat: ~32g

08/18/2025

Is this you ???
-Every morning when you roll out of bed feeling like a rusty gate.
-Every time you reach for something on a high shelf and feel that twinge.
-Every moment you avoid playing with your kids because you "don't want to throw your back out.

I got you! 👊 We’re back at it
-starting September 2nd with the first class of the month!
🗓 Tuesdays & Thursdays
🕕 6:00–7:00 PM
2x a week

We'll be focusing on:
* Mobility: Improving joint movement through its full range of motion.
* Stretching: Lengthening muscles and soft tissues for better flexibility and recovery.

All ages & fitness levels are welcomed
Let’s get moving!

08/06/2025

September 1st – 2 Spots Available!
50+ Bootcamp
Mondays, Wednesdays & Fridays
10:00 – 11:00 AM
Monday & Wednesday: Full-body workouts
Friday: Half full-body workout, half stretching
Designed for Beginner to Intermediate fitness levels

07/26/2025

GUESS WHAT 💥💥💥💥💥💥

Your 40s plus aren’t “broken” — they’re biologically different.
 Estrogen, progesterone, testosterone, cortisol, and insulin all shift. That means your approach to nutrition, training, and recovery needs to adjust, too.

1. Eat More Protein, Especially at Breakfast Protein helps stabilize blood sugar, supports lean muscle, and boosts mood. Aim for 30-40g within the first 60 minutes of waking to manage cortisol levels and curb hunger.

2. Strength Train 2-4x a Week Muscle is your hormone ally. It improves insulin sensitivity, balances estrogen, and supports metabolism as progesterone declines. Cardio’s great, but muscle is medicine.

3. Prioritize Sleep Like a Supplement Progesterone supports deep sleep, and it starts to drop in your 40s. Poor sleep leads to higher cortisol, increased cravings, and inflammation. Guard your 7-9 hours like your hormones depend on it (because they do).

4. Stop Fasting Aggressively Intermittent fasting can spike cortisol and lower progesterone, especially if you’re under-eating. Try a 12-hour overnight fast and focus on nourishment rather than restriction.

5. Don’t Skip Healthy Fats Cholesterol is the foundation of hormones. Low-fat diets in your 40s can hinder hormone production. Eat foods like avocado, olive oil, pasture-raised eggs, fatty fish, and nuts/seeds.
Your hormones are changing — that doesn’t mean something’s wrong. It means your habits need to get smarter, not stricter.

* Nourish.
* Lift.
* Sleep.
* Support

Embrace the change, own your power, and stop apologizing for leveling up your strategy. 👸🏻

#101

07/12/2025

When you eat clean, your sleep quality improves and when you sleep well, you’re more likely to make healthy food choices. Together, they create a feedback loop that elevates every part of your life: physical health, mental clarity, emotional balance, and long-term success.

Striving for clean eating and good rest doesn’t mean never having dessert or never staying up late — it means doing your best most of the time, forgiving yourself when you slip, and getting back on track with intention.

🥗 Clean Eating: Fuel for Performance
* Boosts Energy Levels: Nutrient-dense foods give your body the fuel it needs to power through the day.
* Improves Focus & Mental Clarity: Foods rich in omega-3s, antioxidants, and vitamins support brain health and cognitive function.
* Strengthens Immunity: A diet filled with whole foods helps your body fight off illness and recover faster.
* Stabilizes Mood: Balanced meals regulate blood sugar and hormone levels, leading to more consistent mood and motivation.
Tips:
* Prioritize whole foods: vegetables, lean proteins, fruits, whole grains, and healthy fats.
* Limit processed foods, added sugars, and excessive caffeine or alcohol.
* Stay hydrated — water supports nearly every function in the body.

😴 Quality Rest: Recharge & Rebuild
* Enhances Productivity: A well-rested mind is more efficient, creative, and focused.
* Promotes Recovery: Sleep helps muscles rebuild, memory consolidate, and the nervous system reset.
* Balances Hormones: Proper sleep supports metabolic health, stress regulation, and appetite control.
* Prevents Burnout: Consistent rest helps maintain mental health and resilience.
Tips:
* Aim for 7–9 hours of quality sleep each night.
* Maintain a consistent sleep schedule — even on weekends.
* Create a calming bedtime routine (limit screens, caffeine, and stressors before bed).

#101

06/29/2025

🌿 Now Offering Private Home Sessions – Summer Availability 🌿

I’m now available every second week for sessions at my private home. Select summer weeks and times are open – spaces are limited, so booking in advance is recommended!

Session Pricing:
* 30 minutes – $45
* 45 minutes – $60
* 1 hour – $90

Whether you’re looking to relax, reset, or focus on specific needs, I’m here to support you in a calm, private setting.

📅 Contact me directly to check availability and reserve your session.

Cupping therapy is to help with pain, inflammation, blood flow, relaxation, and overall well-being. It’s often used as a type of deep-tissue massage.

Benefits
* Chronic back or neck pain
* Migraines
* Muscle tension
* Arthritis
* Anxiety and fatigue
* Plus more

06/12/2025

🚨ALERT 🚨. A brand-new online program designed specifically for women going through menopause is coming soon! It offers natural solutions to help alleviate your symptoms, tackle stubborn weight gain, and manage those frustrating changes—all with a holistic approach.

Address

Thunder Bay, ON

Website

https://www.empowerfitnesstbay.com/

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