Welcome to The EmpowHER Method
Why the EmpowHER Method works:
It can be challenging to go this journey alone. Having a community of other women who support you and cheer you on will keep you coming back.
Women in their 30s and 40s typically aren't focused on the same goals we had in our 20s. We shift our focus inside the group to focus on new goals like sustainability, consistency, and activities like building strength, stability, resiliency, and mobility which are affected as we age.
You want Personal Training, but can't afford it.
Frequently Asked Questions:
How long are the sessions?
-50 minutes to 1 hour.
Where are classes held?
-All classes are held at The Academy Training and Performance Center in Downtown Sacramento.
How many women in a class?
-Can be 2 women up to 5, usually no more than that.
How often are classes?
-2x a week.
What can I expect in a class?
-We will start with a warm up together, then break out into the workout, which usually consists of 4-5 strength or mobility based exercises. If there is a new exercise or movement we have not done before we will learn it together first. After we finish that we do a cool down and stretch together to allow our heart rate to come down and our nervous system to return to a rested place before we head home.
What if I have to reschedule?
-Missed classes can be rescheduled within 30 days as long as they were cancelled within 24 hours.
Are meal plans offered?
-No, but conversations around healthy eating and better habits are always welcomed; I am here to offer my experience and expertise within the scope of my practice.
What if I have aches and pains?
-No problem at all- we can discuss and create a plan for getting you out of pain and keep you out of pain.
What if I have never done strength training or lifting weights before?
-That is great! You will learn at your own pace with no pressure in a safe space with lots of support along the way.
I am a beginner is that OK?
-Yes, and if you'd like you can try a free class to see what it is like.
Are you an LGBTQ+ friendly space?
-YES! I am a proud ally to the LGBTQ+ community. Love is love, this is a discrimination-free zone.
What EmpowHER members are saying...
Mel's small group training class is maybe the best thing to happened to me in the last year, only second to getting married. All of us in the group she's created are friends (we met here) and we cheer for one another. We're all a little silly, differently built, at different skill levels, and everyone is so chill! There's only friendly, built-in competition, that motivates us to embody our wellness goals. And (I'm gonna sound so corny, I already hate it) we all win in the end. Seriously tho, I've looked forward to going to the gym for the last 5 months. This is my first personal training experience, and I think I hit the jackpot. Mel takes my wellness seriously and I know that because she will tell me to back off if I'm going too hard, and she'll check on me during the week if I said my shoulder was sore during class. I don't have to push through anything, unless I want to challenge myself. And I'm not reliant on her either; I know I can do it myself! But it's better with some friends for sure. I only feel expansive about what my future wellness looks like. Thanks Mel!
-Ashley-enrolled in The EmpowHER Method
I came to Mel after realizing that if I tripped, I fell HARD. I wanted to get better body control. A few months into small group training with her, I went to sit in a chair that wasn’t there — but instead of plopping onto the floor, I was able to control the fall. Not only that, but her coaching has taught me how to release what I didn’t realize was chronic tightness from my desk job. I hadn’t been able to sleep on my side for years after a shoulder injury, and now I can. My knee doesn’t tweak when I’m going downstairs because my legs and butt are stronger.
I’m 43. I have never been stronger or more in control of my body. This is fun. This is satisfying. And this is health care.
Liz-enrolled in the EmpowHER Method
What you can expect from me....
I am not your typical personal trainer and here are some things that set me apart.
I will ALWAYS meet you where you are at, meaning, if you are sleep deprived or extra fatigued on any given day, we are adjusting the workout to meet your energy. Cramps? No problem; we are adjusting to make sure you are comfortable.
I will push you but only in the safest way, and I will make sure that YOU believe you can do it, not just me! And you can bet we will celebrate all your wins.
I will not only show you how to do new exercise but you will also learn WHY you are doing them and where you should be feeling them.
I train you for real life situations. Want to carry all your groceries bags at once? Want to put your heavy bag into the overhead compartment on a plane? Want to carry your kid on your left and your bag on the right? We are going to train for that.
Compassionate Accountability- LIFE HAPPENS! I am understanding when you aren't at your best, after all, we are human, so we will work together through difficult situations to make sure you are as consistent as possible without feeling overwhelmed.
Mindset/Mental health tools- I will always provide you with the tools you need to have a great mindset and help you with healthy habits to enhance your mental health so you can feel good inside and outside of the gym.
I offer communication on VOXER chat app 5 days a week so you can ask questions and seek advice if you need that.
Not sure if you want 1:1 Training or want to join The EmpowHER Method?