Empowerher Health Coaching

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Empowerher Health Coaching

I help busy people lose weight, strength train and build a healthy sustainable relationship with food

10/09/2025

My goal was to lower the db for the rows with a 5 sec count 😂 it was not 5 seconds at all.

Recording yourself every once in a while is such a good idea so you can really see what is going on.

I didn’t record speed deadlifts. So if you want to try this workout I did 5x5 speed deadlifts

Split squats 10x ea side for 3 sets
Weighted dips 6x 3 sets
Rows 6x ea side 3 sets
Chops on the cable 12ea side 3 sets

2-3 min rest between each set.

Save it for later

Xx

03/09/2025

☀️☀️August LIVING ☀️☀️

Just me and K3 living our best life. Sun, friends, crafts, sea world, science, good workouts and good food!

Keeping it all together for your children while your entire life is falling apart is a skill mothers have.

Building a magical life for this dude right here.

Don’t let social media fool you, I still cry everyday pretty much. But I still show up and make it happen bc let’s be real. What is my alternative?

Keep going and I pray over time I can think back and remember these moments without bursting into tears.

26/08/2025

March 14, 2020 I was slammed into a cabinet before this trip to see the white cliffs of Dover.

The left side of my head was cracked open and I needed to get 3 staples in my head.

For so many years I told myself this was an accident. He didn’t mean to cause “that much harm”. Our brains will do anything to protect you from your reality.

I was rushing him out of the house for our trip. Like I usually was before a trip. I’m not sure why but now I know that was pattern for trips or vacations. He always found something to be upset with me about so he could lash out.

I was rushing him. He did not like that. Like who do I think I am to rush him. We go when he says we do.

He got so frustrated with me, I’m sure I was being super annoying and bitchy. He slammed my head into the cabinet in the kitchen.

I immediately felt the blood on my head and he freaked out.

He wanted to take my to the hospital in Cambridge which was 45min away no traffic. The base was about 10 min away but he didn’t want to go there because he was afraid of what would happen.

I begged him to please take my to the closest hospital and I will lie about what happened.

He finally did, he went with me and stood in the room while they asked me that one question I’ve responded with a lie so many times.

Are you safe at home?

No one cared, no one pushed back, no one asked me privately.

I don’t hold anyone accountable but I would be lying if I didn’t say I wish someone could have seen what was happening to me. I wish someone would have noticed and knew I was lying. I wish someone could have protected me when I was way too afraid to say anything. I felt totally alone. That he’s right no one cares, and no one is going to believe me. I still feel this way sometimes.

We left the Er never talked about it again and went on our trip like normal.

Now that I think back at this moment. I can't imagine not rushing someone to the closest hospital. My head was bleeding and be wanted to drive almost an hour to protect himself.

It hurts to think about but there is no way he ever cared about me because you wouldnt even treat a stranger with such little care or love.

09/05/2024

I wish there were some hacks that didn't involve the boring things BUT the sooner you realize there are no hacks the better your progress will become!

Walking is one of the most underrated things we can do for fat loss and for overall HEALTH! The average adult gets about 2-3K steps a day. Non-exercise activity makes up 30% of calories burned a day! A workout makes up about 10% just for reference.

Increasing protein is a great habit to start building at a young age! Protein helps maintain muscle (that toned look). Protein also helps build and repair muscle. Not to mention the thermic effect of food. We burn calories during digestion, and protein is the highest calorie burn out of all the macros. Finally, protein keeps you full for much longer than fats or carbs do.

Fun foods!! You cannot completely eliminate your fun foods. Sweets, chips, burgers, pizza. There is a place for these foods in your diet! If you eliminate them completely they become this forbidden thing. When you do finally eat "the forbidden thing", you will massively overeat it because you think this is it. I can't have it again after this binge. You know you will, this is a vicious cycle that needs to be broken for your long-term success.

The best part is that these are all things you can start doing TODAY! They are free and require minimal time.

I also offer 1-1 online coaching so you can get the accountability you need. For the rest of the month, you can get 30% off any program on my website with the code MOM30. Website in BIO.

This is for moms only but anyone who signs up to my email list gets a welcome discount 🥰

28/04/2024

Not a selfie 🙃 it’s been a while, I would like to introduce myself.

My name is Kendra I am a CPT & group fitness instructor. Bachelors in business. One month away from getting health coach certification.

I have been a Pt since 2012. Figuring out this health and wellness and what works for me and others.

I was born in mayaguez, Puerto Rico. Raised in Florida for majority of my life.

I trained people in person for 10 years and more recently started training people online.

I have a 2, almost 3 year old 🥹

I have found that the basics of sleep, nutrition, strength training, walking works for pretty much everyone.

I lived many many years on a binge/restrict cycle.

Teaching people the basics and healthy habits is my favorite part of my job.

I drink 1-2 glasses of wine about 4 nights a week.

My favorite place to have visited thus far was probably Egypt.

I’m here to help. Tell me how I can help in the comments and my DMs are always open to help.

I believe in you, because if I can do it. Anyone can do it.

21/04/2024

What I eat in a week 🫶🏼 we focus on mostly Whole Foods and make sure not to miss out on any fun foods.

What are fun foods? Fun foods are things like ice cream, chips, pizza, and wine that we eat in moderation.

I don’t save them for a specific day or time. Although I do have a habit of having my sweet treat at night around 8:30pm.

Sometimes I’ll have it after lunch on my walk if I want it then.

You don’t need new foods. You don’t need to cook different meals for other family members. Learn what calories and how calories work for you and you can make just about anything work.

❤️

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https://www.empowerher-healthcoaching.com/contact, https://www.empowerher-healthcoaching.com/

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