Empower Training Systems

Our next Women’s Self-Defense Workshop, presented by Revolution Self Defense, is Saturday, October 24th, and it’s designed to give women 15+ practical skills, greater awareness, and more confidence in knowing how to respond.

The workshop starts with the why behind personal safety—learning how predators think, recognizing common pre-attack indicators and tactics, improving situational awareness, and understanding strategies that can help you avoid dangerous situations in the first place.

Then it gets hands-on. 🥊

You’ll spend two hours learning and practicing practical self-defense skills you can use in real-world situations, including striking, defensive techniques, and responses to common grabs and attacks.

No experience necessary. Just come ready to learn, practice, and build skills in a supportive, encouraging environment.

Saturday, October 24th
1-4pm
Women 15+

Become more aware, more prepared, and more confident in your ability to respond when it matters.

👉 Reserve your spot today below or through the link in our bio!
https://empowerts.pushpress.com/landing/events/cal-34dc6ffd96454536ac3460321017/login

⏰ When you eat your protein and carbs can make a difference—but you don't need to overcomplicate it.

Your total daily protein and carbohydrate intake matters most, but being intentional about when you eat them can help you feel fueled for your workouts and recover afterward.

💪 PROTEIN
Spread protein throughout the day rather than saving most of it for dinner. Including a quality protein source at each meal helps you consistently provide your body with what it needs to support muscle repair and recovery.

🍌 CARBS BEFORE YOUR WORKOUT
Carbohydrates are your body's preferred source of fuel during higher-intensity exercise. Having some carbs before training can help you feel more energized and ready to perform.

🥔 CARBS + PROTEIN AFTER YOUR WORKOUT
Pairing carbohydrates with protein after training helps replenish energy stores while providing protein to support muscle recovery.

The takeaway? You don't need a perfectly timed meal plan. Start by consistently eating enough protein and carbs throughout the day, then use timing as a tool to support your training.

Follow along for more practical nutrition tips, recipes, and strategies to help you fuel your workouts, recover well, and work toward your goals. 💪

Halloween is one month away, which means the Shadows of Lancaster Adventure Race is getting closer!

We’re taking you through the streets of Lancaster for an adventure race filled with clues, challenges, local history, and a few surprises along the way. Gather your team of 3–5, put your problem-solving skills to the test, and see if you can make your way to the top three!

🎃 Saturday, October 31 @9 AM
📍 Start & Finish at Rachel’s Creperie & Café
👥 Teams of 3–5
🏃 ~3.5 miles — on foot only
👻 Costumes encouraged
🏆 Prizes for the top 3 teams

And when you cross the finish line, stick around for breakfast from Rachel’s and canned cocktails from Not Pizza while you celebrate your team’s finish.

We still have room for a few more teams — so if you’ve been thinking about joining us, now’s the time to get your crew together and register!

Sign up using the link below or the link in our bio!
https://runsignup.com/Race/PA/Lancaster/ShadowsOfLancasterAdventureRace

Join us in celebrating and congratulating Coach Mylee who got married over the weekend!

We wish you and Ethan a happy and blessed lifetime of memories together!🥂🎊

🔥 IT’S BACK! 🔥

Our Youth Strength & Performance program is returning this fall, and we’re excited to kick off a brand-new session for athletes in grades 6–12!

Whether your athlete is brand new to strength training or already comfortable in the weight room, this program is designed to help them build strength, power, confidence, and better movement while learning how to train properly and safely. 💪

Our coaches will teach athletes:
🏋️ Proper lifting technique & form
⚡ Strength, speed, agility, & power development
🏃 Movement skills that carry over to sports
🧠 How to train with purpose and confidence

And most importantly, we want young athletes to learn that strength training can be something they enjoy and look forward to, not just something they have to do.

November 2nd- December 10th
Mondays & Thursdays

If your athlete is ready to get stronger, learn how to train, and become a better athlete this fall, now is the time to get them signed up!

👉 Use the link below to reserve their spot.
https://empowerts.pushpress.com/landing/events/cal-56d84b1ff4b041f4a39579bf6b0a/login

Not sure what to eat for breakfast? Start with this simple framework.

A balanced breakfast doesn’t have to be complicated. Instead of worrying about the “perfect” meal, try building your breakfast around three key pieces: protein + fiber + healthy fats.

💪 PROTEIN
Eggs • Greek yogurt • Cottage cheese • Protein powder • Turkey sausage

🌾 FIBER
Oatmeal • Berries • Apples • Whole-grain toast • Chia or flax seeds

🥑 HEALTHY FATS
Avocado • Nuts & nut butter • Seeds • Chia seeds • Olives

Putting these together can help create a breakfast that is more satisfying, nutrient-dense, and supportive of your energy and goals.

And remember—you don't need to include every option! Pick one or two from each category and mix and match to create meals you actually enjoy. 🙌

👉 Save this post for your next grocery trip and use it as a simple guide when you're stuck on what to make for breakfast!

🎃👻 SHADOWS OF LANCASTER ADVENTURE RACE! 👻🎃

Join us Saturday, October 31 at 9 AM for a Halloween-themed adventure race through the streets of Lancaster!

Teams of 3–5 will walk, jog, or run approximately 3.5 miles, following spooky clues, uncovering ghost stories, exploring Lancaster's darker history, and completing challenges along the way. With help from Lancaster Vice and Uncharted Lancaster, we're adding an extra layer of hidden history and local legends to this year's adventure.

The race starts and finishes at Rachel's Creperie & Café (201 W. Walnut St.), where you can stick around afterward for breakfast or grab a canned cocktail from Not Pizza.

Costumes are encouraged, prizes go to the top three teams, and most importantly—adventure is guaranteed.

👻 Rally your crew, embrace the spooky season, and register for Shadows of Lancaster below or at the link in our bio!
https://runsignup.com/Race/PA/Lancaster/ShadowsOfLancasterAdventureRace

Our next Women's Self Defense Workshop presented by Revolution Self Defense is Saturday October 24th!

Join us for a practical, confidence-building workshop designed for women 15+. No experience needed!

During the first hour, you'll dive into the psychology behind predatory behavior: understanding how predators think, common tactics they use, situational awareness, and prevention strategies that can help keep you safer.

Then you'll spend the next two hours on hands-on self-defense training, where you'll learn practical techniques and build skills you can apply in real-world situations.

Gain prevention and protection skills and hands-on practice, all in an encouraging and supportive environment!

Spots are limited - sign up today using the link in our bio!

Easy, hearty, and packed with good-for-you ingredients!

This Sweet Potato Skillet is a simple meal that checks a lot of boxes: protein, fiber, healthy carbs, and plenty of flavor—all in one pan. 🙌

Sweet potatoes provide satisfying carbohydrates and fiber, while the protein and veggies help make this a balanced meal that will keep you fueled and full.

It’s also perfect for busy weeknights and easy to customize with whatever you have on hand!

👉 Save this recipe and give it a try this week!

And if you’re looking for more simple recipes that help you fuel your workouts, stay satisfied, and work toward your goals, follow along—we’ll keep the recipe ideas coming! 💪

National Fitness Day is THIS WEDNESDAY, September 16th, and emPower is getting involved!

We're joining Myzoners around the world for the 10 Million MEPs Global Challenge—with a goal of collectively earning 10 million MEPs in one day! 🌎💪

Whether you're walking, running, lifting, taking a class, or simply getting out and moving, every MEP counts. The more of our emPower community that participates, the closer we get to the goal!

📲 Keep an eye on your Myzone app for your challenge invitation and make sure you accept it before September 16th.

Don't have a Myzone? No problem! You can participate using a compatible smartwatch through Myzone Go.

10 million MEPs. September 16th. Let's get moving!