Empower Training Systems

☀️ Fresh air, great people, and a fun workout—what more could you ask for?

We're taking emPowered X outside and heading to Overlook Park for a special outdoor community workout!

📍 Overlook Park (across from Granite Run Dr.)
📅 Saturday, June 20
⏰ 9:00 AM

Whether you're one of our longtime members or have been curious about emPower, this is the perfect opportunity to get moving, enjoy the outdoors, and experience our amazing community.

Best of all? It's completely FREE! 🎉

Grab a friend, bring some water, and join us for a fun morning of fitness in the park. We can't wait to see you there! 💪🌳

Confidence is one of the most powerful forms of self-defense. 💪

Join us for an upcoming Women's Self-Defense Workshop on June 27th with Revolution Self Defense and learn practical skills that can help you stay safer, more aware, and more prepared.

This two-part workshop goes beyond physical techniques. You'll learn how to recognize pre-attack indicators, identify predatory behaviors, and develop the confidence to respond effectively in threatening situations.

Participants will learn how to:

✔️ Predict and prevent violence
✔️ Recognize warning signs before a situation escalates
✔️ Verbally de-escalate threatening encounters
✔️ Use practical self-defense strikes and tactics
✔️ Escape common grabs, holds, and attack scenarios

No prior experience is necessary. Whether you're looking to build confidence, increase awareness, or learn valuable self-protection skills, this workshop is designed for women of all ages and fitness levels.

Give yourself—or someone you care about—the gift of confidence and preparedness. Spots are limited, so reserve yours today.
https://empowerts.pushpress.com/landing/events/cal-4badbf8796fd4eedbc64a0a788f7/login

Looking for a lunch that's quick, satisfying, and packed with protein?

This Cranberry Walnut Chicken Salad Sandwich checks all the boxes:

✅ High in protein
✅ Great for meal prep
✅ Sweet + savory flavor
✅ Easy to pack for work or on-the-go lunches

The combination of chicken, crunchy walnuts, and sweet cranberries makes this a delicious way to fuel your day without sacrificing flavor.

Save this recipe for your next meal prep session!

The difference between athletes who come back stronger, faster, and more confident next season isn't talent.

It's preparation.

Our Youth Strength & Performance Camp is designed to help middle and high school athletes build the foundation every sport requires:

💪 Strength
⚡ Speed
🏃 Power
🛡 Injury resilience
🔥 Confidence

This is the kind of training that helps athletes perform better in every sport by teaching them how to move well, develop strength safely, and build confidence in their abilities.

✔️ Small groups
✔️ Individualized coaching
✔️ Age-appropriate strength training
✔️ Proper movement mechanics

Whether your athlete is trying to make the team, earn more playing time, or simply feel more confident stepping onto the field or court, this program can help.

Click the link below for details and registration.
Middle School: https://empowerts.pushpress.com/landing/events/cal-3622c0da073a485f91e387813c39/login
High School: https://empowerts.pushpress.com/landing/events/cal-2d360be5868b43c7a0a0ed972da1/login

🎉 May was a month worth celebrating! 🎉

Every name, note, and accomplishment on our brag board tells a story.

A new PR.
Weight lost.
Strength gained.
Consistency built.
Confidence found.
Goals achieved.

Some of these victories may seem small to others, but we know they're the result of countless workouts, early mornings, hard choices, and showing up even on the days you didn't feel like it.

We're incredibly proud of every member who took a step forward this month.

And if you've been watching from the sidelines, wondering if you could do it too...

You can.

Whether your goal is to get stronger, lose weight, move better, have more energy, or simply feel more confident in your own skin, our coaches are here to help you get there.

Here's to all the wins from May—and all the goals still to come. 💪

Ever wonder why some foods leave you feeling energized while others have you reaching for a snack an hour later?

That's where the Glycemic Index (GI) comes in.

The Glycemic Index measures how quickly a carbohydrate-containing food raises your blood sugar. Foods with a higher GI tend to cause a faster spike in blood sugar, while lower GI foods are digested more slowly, leading to steadier energy levels throughout the day.

While there's nothing wrong with enjoying higher-GI foods from time to time, consistently balancing your meals can help support:
✅ More stable energy
✅ Better appetite control
✅ Fewer cravings
✅ Improved blood sugar management
✅ Better overall health

The good news? You don't always have to change what you're eating—you can often change how you're eating it.

Simple strategies like adding protein, healthy fats, fiber-rich foods, or pairing carbohydrates with a balanced meal can help lower the overall glycemic impact and keep you feeling fuller longer. 💪

Check out the graphic for some easy ways to put these strategies into practice!

💾 Save this post for your next grocery trip or meal prep session.

🚨 Last Week to Vote! 🚨

Voting for Reader's Choice closes soon, and we'd be incredibly grateful for your support one more time! 💪

Because of this amazing community, emPower has proudly been voted #1 in Lancaster for over a decade. Every vote, recommendation, and kind word has helped us continue doing what we love—helping people get stronger, move better, and live healthier lives.

You can find us under the Health & Beauty category in:
✔️ Personal Training
✔️ Fitness Facility
✔️ Cross Training Facility

🗓 Voting closes May 31st!

Thank you for trusting us with your health and fitness journey and for making emPower such a special community.

📲 Cast your vote using the link below or scan a QR code next time you're in the gym!
https://lnpmediagroup.voterfly.com/

We’re headed back out to the historic Heritage Rail Trail this Saturday, May 30th, and we'd love for you to join us!

Starting at 8AM
No cost — just show up and hike!

The full trail stretches nearly 28 scenic miles, but don’t worry — with multiple entry and exit points, you can hop on or off whenever works best for you. Hike for a few miles, or endure the full distance, your choice!

See Mike or Keith for all the details, and sign up below!
https://empowerts.pushpress.com/landing/events/cal-059aaa72d4e042be87455894d517/login