How long am I tied in for with the membership?

You’re not. There is no contract, so you can cancel your membership at any time.

Do you offer online Workouts?

Absolutely! On the Membership Portal there is a wide range of workouts that you can either follow at home or in your gym. We offer everything from stretch classes, to HITT, boxing fitness, core and there are also some pregnancy safe workouts on there too. There are plenty of workouts that do not require any equipment. For a few you may want some small Dumbbells or a Kettlebell. We will regularly be adding new workouts to the portfolio too!

Will I have access to a Coach with the Online Programme?

Yes! You will follow the online course in your own time and all information is available through a series of webinars and worksheets. We strongly recommend joining the Facebook group where you can ask questions and share inspiration with our Coaches and others on the programme. There is also a live Zoom session every Monday night, where you will have the opportunity to ask questions. If you’re still stuck you can message us via the portal or email us directly. There is plenty of support and you won’t be on your own.

Do I need to join a gym?

No! Not unless you want to. We offer online classes that you can do at home if you prefer. We really don’t mind what type of exercise you do, as long as you get your body moving. There are also some training plans on the portal for running, whether you are a beginner or a more experienced runner. If you are local to Sutton Coldfield, you also have the option to join our Run clubs and Bootcamp’s if you want to. 

Do I need to be able to run?

No! Running isn't for everyone. It’s a great form of exercise and a brilliant way to get your daily steps in and get some fresh air. We provide programmes and support to help you get started if you want to give it a try. However, there are plenty of alternative forms of exercise if running really isn't your thing. We want you to enjoy what you do and not feel pressured.

What are the benefits of the membership?

The Membership, first and foremost, brings you into the EmPower Community. Losing weight and changing habits over a lifetime is really tough, and studies show that those who chose to go it alone, are 5 times less likely to succeed, compared to those that start as part of a group.

The Community is full of like-minded individuals that are all striving to be a better version of themselves. Everyone is here to support, guide and offer you advice whenever you need it.

As part of the Membership, you will get access to our Private Facebook Community. You can also join the live Zoom session every Monday evening. On this call, we share best practice, education and sometimes just lots of motivation and laughter. 

In the Membership Portal you will find loads of resources to help you on your weight loss journey. Such as, online classes, running programmes, worksheets, cheat sheets, and educational webinars. 

Will you share my photos?

Absolutely Not! We love to celebrate our clients' big wins!! But we promise you that any information that you provide is strictly private and confidential and would only ever be shared with your explicit permission! Those photos are for you to document your journey and remind yourself of how well you’ve done!

Do you supply meal plans and recipes?

We supply you with a Nutritional Guide, that is full of delicious recipes, example meal plans that you can take inspiration from, useful shopping list essentials and snack ideas.

We want to give you all of the tools that you need, to not only lose weight, but to keep it off long term.

We don’t believe in following structured set meal plans. There are a few reasons for this which include:

It’s not realistic, you need to be able to flex your plan depending on your social and family life.

If we dictate what you’re eating, you’re not getting any education on how to independently enjoy a healthier lifestyle.

It might not be to your taste and therefore very difficult to stick to.

It’s been proven that people often go back to their old ways once they finish following the meal plan for a set period.

What happens when I reach my target?

That’s up to you! Most people who take on our 10-Week Transformation programme then choose to stay on with the membership and stay connected within the community. This really helps to make sure that your new healthy lifestyle habits are well embedded and you maintain your new low weight.

Plus, you can continue to take advantage of our new recipes, and workouts so that you never get bored.

I am on medication. Can I still do your 8-Week Transformation Programme?

Our 10-Week Transformation Programme encourages a healthy well-balanced diet and regular exercise. In most cases, this can only benefit you.

However, it is really important that you seek medical advice before starting any new diet or exercise regime. Depending on the type of medication you are taking and what for, your GP should be able to guide you on the best course of action.

If you are brand new to exercise, we would recommend that you speak with your Health Care professional before embarking on your journey. Providing they approve, you should start with the basic exercise plans and build yourself up gently over a few weeks or months.

Can I do the -Week Transformation Programme if I’m pregnant?

A large part of the 10-Week Transformation Programme is aimed at weight loss. This is not something that you should be worrying about if you’re expecting. Pregnancy isn’t the time to start a new exercise programme if you’re not already a regular exerciser. Although being active can benefit your pregnancy, if this is not something that you’re used to, we wouldn’t recommend starting now. 

However, we do promote a healthy lifestyle, well balanced diet and exercise regime. Large parts of this would benefit your pregnancy. 

You might find that the Membership is a more suitable fit to give you some guidance while you grow a new little human. There are workouts that are tailored to pregnant ladies. Plus lots of healthy recipes for you to try.

Always consult your Midwife or GP before undertaking any new diet or exercise routine while pregnant.

I’ve not long had a baby, can I still join?

Absolutely! It is important to speak to your GP or Midwife before you start exercising after giving birth. Even more importantly if you have had a caesarean section. Provided that they give you the all clear to start exercising, you can start easing yourself back into your workouts gently. Have a look at our Post Natal Workouts on the portal for a good place to start.

It is really important to remember that you shouldn’t put too much pressure on yourself to lose baby weight quickly. This is the time to enjoy being a new parent.

If you are breastfeeding your new baby, you will need to allow yourself extra calories. Use our calorie calculator and add up to 20% extra calories. This is to ensure that you don’t lose your milk supply by being in too much of a calorie deficit.

We recommend a healthy well-balanced diet, full of fruit and vegetables, and high in protein. This type of healthy eating should aid your postpartum recovery and keep you well-nourished for breastfeeding. You will also find that eating well and drinking lots of water will give you more energy which can be needed to survive those early sleepless nights.

How is your programme different from others?

There are lots of diets and plans on the market. We are very grateful that you are considering ours.

Firstly, our programme is about lifestyle, and is not a “quick fix” for someone looking to shed weight as fast as possible. We want to make sure that not only do you lose weight but that you keep it off long term. This should be the last diet that you ever need to do!

We don’t simply focus on diet. Weight loss is so much more than this. You need to change the habits that you’ve spent most of your adult life forming. In order to do this, we offer support and guidance on how to fit the new routine in with your family, work and social life. 

We are big believers in Education! We won’t just tell you “what” to eat, we will show you “why” you should eat certain foods.

Our diet is not restrictive, you can have a little bit of the things that you enjoy. Any food is ok in moderation.

We promote an active lifestyle, but this doesn’t need to be hours spent in the gym or endless HIIT classes (unless that’s your thing). Exercise is anything that involves getting your body moving and elevating your heart rate. We will help you to find your “thing” and fall into a new exercise routine that you won’t ever want to stop.

Finally, the biggest difference, and why you should choose EmPower… is the COMMUNITY! You will not be alone. You will have endless amounts of support from the coaches and other EmPower Members. We have worked with hundreds of people from all walks of life and the success rate proves over and over again that this really does work.

What types of food will I need to eat?

ANYTHING! We advise that everyone follows a healthy well-balanced diet. This should include all major food groups. There is nothing overly restrictive and we do not advise that you are too strict with yourself. You need to be able to sustain this way of eating long term.

Our dieting principals are high protein and low sugar in the main. However, we also apply the 80:20 rule, whereby you can have a little bit of anything (chocolate, alcohol, or crisps if that’s what you like) 20% of the time, if you are eating nutritious foods 80% of the time.

The most important thing to remember is that, the main factor that will affect your weight loss is your calorie intake, so providing you are in a calorie deficit and eating good quality food most of the time, you will succeed, and NOT feel like you are on a diet!

I’ve seen that you do weekly zoom calls, are these free to join?

YES! These are included as part of both our Membership and our 10-Week Transformation Programme. The sessions take place every Monday evening. The calls are hosted by one of our Coaches. We have a different topic of conversation each week, sometimes this may be educational, motivational or just general chit chat and a chance for Q&A.

At least once per month we welcome a Guest Speaker onto the call to discuss a specific topic. This includes things like The Menopause, Mindfulness, Running, Injury Prevention and more.

All calls are recorded and posted into the Membership Portal. If you miss the live session, you can always catch up later.

Can I attend your Bootcamps and Run Clubs?

Yes, we would love for you to come along!

Head to www.empowercoaching.net and click on “Fitness Classes and Run Clubs”. This will take you to GymCatch (our booking App). From here you will be able to see the full schedule of classes, and book a session if you want to come along.

All run Clubs and Bootcamps are in the Sutton Coldfield, West Midlands area.

Run Club is completely free of charge. It is a social run group, which means that we don’t take it too seriously. Anyone and everyone is welcome regardless of their ability. There are various groups and distances available to choose from. 

There is an extra charge for the Bootcamp Classes, but you will receive a member’s discount which will be emailed to you each month and posted into the Facebook Community.

How do I join the Facebook Community? 

Once you have signed up to your Membership or 10-Week Transformation Programme, you will receive an email with all of the sign-up instructions included. There will be a link here to join the Facebook Community.

We will have to approve your request to join and this can take a maximum of 48 hours.

Will you help me to understand Calories and Macros?

100%. We are all about education. Lots of these terms are flung around, especially on social media, but what do they really mean?

Throughout the 10-Week Transformation Programme, you will work through a series of webinars and worksheets that break down all of the jargon. We will talk you through step by step how to calculate and track your calorie intake, plus tell you everything that you need to know about Macronutrients.

How do I cancel my subscription?

We will be really sad to see you go. If there is anything that we can help you with before you choose
to cancel, please send us an email to [email protected] and let us know what
we can do.
If you still wish to cancel, you will need to follow these steps:

Log into your Membership Portal (this will need to be done from a laptop or desk top,
unfortunately you cannot do this via the app).

Click on your Avatar (Top right corner of the header)

Select “Settings”

Click “Billing info”

Click on the 3 dots next to your membership

Select “Cancel this subscription”

I’m currently paying for the membership but would like to do the 8-Week Transformation Programme, how do I switch?

Unfortunately, there is no way to “switch”. You will need to follow the steps to cancel your
membership subscription via the portal. You can then purchase the 10-Week Transformation
Programme.
Membership is included in the Transformation Package for the 10-Week Duration, you will be
emailed log-in details once you have set up your 10-Week Programme.

Can I pause my subscription?

Unfortunately, not, this isn't something that we can do at this time. However, if you need to cancel and rejoin at a later date, we would welcome you back with open arms.